Image courtesy of UC San Diego Recreation.
Insulin is a hormone that is very essential to the body, and one that many people struggle with. Insulin controls the body’s blood sugar levels, and there are very serious consequences when that system is interrupted. There are a few reasons why people tend to have trouble with insulin absorption, and anyone who doesn’t have those issues would very much like to prevent it. Diabetes is and insulin related illness and it happens to be quite common, so if you could find ways to increase your insulin sensitivity rather than watch it decrease, that would be ideal.
Turns out, some supplements can actually accomplish such a feat. They can increase your insulin sensitivity to help you absorb it better, and these are supplements you can pick up from the average store. If this is something that sounds beneficial to you, keep reading to find out about the supplements that work best for increasing insulin sensitivity. There are a few of them in stores that provide several other benefits as well, and there is a big chance that your health will be improved by them in some way.
What Is Insulin?
Insulin is a hormone in the body that is well known for controlling blood sugar levels. Your blood sugar is constantly spiking or dipping depending on what you are eating throughout the day as well as when you eat—and insulin is what takes control and keeps sugar levels from causing harm. Insulin is a peptide hormone. It is the body’s main anabolic steroid and is produced by the beta cells located in the pancreas. A substance that is anabolic is one that promotes metabolism.
When the sugar levels in the blood rise, so does the insulin. And when the insulin rises, the body will stop burning fat for fuel. When this process doesn’t work properly, it can cause severe consequences in the body. When the insulin levels in the body are too low, the glucose in your body isn’t able to travel to your cells from your bloodstream. The glucose in your bloodstream will build up and lead to hyperglycemia. Hyperglycemia causes excessive thirst, fatigue, frequent hunger, dry mouth, blurred vision, and recurring infections. This is a condition that most often affects people with diabetes, but people without diabetes can also get it depending on their physical condition. Some ailments cause hyperglycemia to happen more commonly, especially chronic ones.
Supplements That Increase Insulin Sensitivity
When your cells have insulin sensitivity, that means that they are receptive to insulin. This is something you might believe you have no control over, but insulin sensitivity can be improved by a few factors. One way is through exercise, another is through sleep, and the last is through healthy foods, including supplements. The supplements that have an effect on insulin absorption are normally primarily used for other purposes, and you might be surprised to find out what everyday supplements can raise your insulin sensitivity.
Vitamin C
Vitamin C is a supplement that helps to strengthen the immune system. One of the primary illnesses it protects against is the common cold or flu, but it overall gets your immune system running smoothly. Vitamin C helps prevent cell damage, lowers the stress hormone cortisol, and lowers blood pressure. It also helps the body absorb the iron that is found in plants. Iron is a mineral that helps to maintain healthy blood, which makes it really important to the overall body’s function. These are all the things vitamin C provides that makes the increased insulin sensitivity just one of the many benefits.
Vitamin C is one of the most common supplements on the market. People often use it to help prevent common illnesses, and even for a boost of energy during long work days. You can find it at most supermarkets and drugstores you enter, and you can find it in different forms. You can get it as a capsule, gummy, or a tablet. There are even tablets that dissolve in water made for people who need a quick dose of vitamin C. They tend to be flavored and turn water into a fizzy drink. And if you want vitamin C from foods, the foods with the highest concentration of it are citrus fruits.
Magnesium
Magnesium plays a part in many parts of the body. It can increase your insulin sensitivity, and it's involved with helping the muscles, heart, nerves, bones, and more. If your body doesn't get enough magnesium, all these parts of the body will have subpar function, which will cause you to be susceptible to health issues. Magnesium rich diets are associated with lower levels of illness, so on top of helping your blood sugar stay level throughout the day, you will also have better overall health if you use magnesium.
You can find magnesium in many common stores. You can find it at Target, at GNC, Walgreens, and The Vitamin Shoppe. You can also order it online from many common retailers like Amazon. There also happen to be different types of magnesium that offer different benefits, so you will have a lot to choose from when picking out a magnesium supplement. There is magnesium glycinate, magnesium chloride, magnesium citrate, and more. Each operates somewhat differently in the body and may work best depending on what your body needs most.
Chromium
Chromium is an essential mineral that the body only needs in very small amounts. Chromium bolsters the role that insulin plays in the body, and it also does a lot more on top of that. It is also very involved in the body’s absorption of proteins, fats, and carbohydrates. There are other supplements that can even enhance the effects of chromium. Vitamin C and vitamin D do a lot to enhance chromium's effect on the body, so you can take them in tandem if you want to enhance what you get from taking chromium.
If you want to take chromium, you can potentially find it at in-store retailers, but will have a much easier time ordering it online. It is available at many online stores like Amazon, NOW foods, Dr. Emil, and Nature’s Blend. Any place that specializes in vitamins and supplements is likely to have chromium. When taking chromium, you need to make sure that you always get the right dosage. Since the body only needs it in trace amounts, you need to avoid going overboard. Studies have not found that any major effects come from having too much chromium in the body, but it is still a good idea to be careful since too much of a good thing can sometimes be harmful. You can get chromium alone or mixed with other complementary substances.
Carb control complex is made with several useful ingredients, and the main one is chromium. It offers 285% of your daily value of chromium as well as other useful substances like cambogia garcinia, bitter melon extract, and white bean extract. Here are the overall benefits:
- Carb control. Multiple ingredients combine to help you manage your carb intake. Carbs are often one of the biggest culprits to people putting on extra weight, so the more you can control this, the better.
- Manages weight. Carb control complex supports a fast metabolism. A slow moving metabolism can impede your function, but with a fast one, you will eventually see the weight drop off.
- Regulates blood sugar. Several of the ingredients used to make this formula help to regulate blood sugar levels and increase insulin sensitivity.
Berberine
Berberine is another substance that increases insulin sensitivity and offers a host of other benefits. It is a chemical compound found in plants, and it helps to lower blood sugar as well as helps with weight loss and heart health. It also kills bacteria and reduces swelling and inflammation. It is yellow in color and can be found in tree turmeric. Berberine has also been found to have a link with helping depression. It can also help with fatty liver disease that is not caused by alcohol. It has long been used in traditional Chinese medicine, and can benefit you in many ways depending on your needs.
Berberine can be found at a few different online retailers. It is not the most popular supplement, so you won’t find it just anywhere you go, but you can definitely find it online. You can find berberine on Amazon, HUM Nutrition, and Puritan’s Pride. It is usually sold in capsule form and is easy to take with or without a meal with a simple glass of water. If you choose to take berberine to control your insulin levels, it will do a lot to keep everything in check.
Probiotics
A probiotic is a food that contains live microorganisms that help promote good gut bacteria.They act as food for the microflora in the human body. If you are prone to gut issues or prioritize having an overall healthy gut, probiotics could be your best method for increasing your insulin sensitivity. Your gut needs a mix of good and bad bacteria, and probiotics help keep bad bacteria from getting out of hand. Probiotics will help ward off insulin resistance while keeping your digestive system running as smoothly as possible. Your digestive system function is greatly involved in how your body processes insulin, so this could be a good way to go.
Probiotics exist most in high fiber foods but can be taken through several methods. They have exploded in popularity over the past several years and can now be found in multiple food products. You can go to any grocery store and find probiotics in drinks, yogurt, and supplements. The supplements can also be found at many grocery stores, so if you want probiotics, you won’t have any trouble finding what you need, and in your preferred form. Try probiotic yogurts like kefir, yakult, and activia, or probiotic drinks like kombucha. Your options for probiotic sources might even keep growing with time!
Fish Oil
Fish oil is a great supplement to take to increase your insulin sensitivity when you also want to increase your omega-3 fatty acid levels. It comes from the tissue of oily fish and provides the body with omega-3 fatty acids, and those fatty acids are healthy fats that support the functions of many parts of your body. It supports the function of the heart, brain, eyes, and cell membranes. They are truly important to every cell in the body but concentrate in higher levels in these specific parts rather than others, and so have a bigger effect on them.
You can find fish oil at any common grocery store. It is a popular supplement that can be found on shelves anywhere. Fish oil is sold as capsules, and is usually sold pure. The capsules are made from many different types of fish. You can find it at GNC, The Vitamin Shoppe, Target, Rite Aid, and other drug stores. You can also order it from several places online. There is Alaya Naturals, Puritan’s Pride, and Life Extension. Fish oil is a daily supplement that will add a great benefit to your life.
Increasing your insulin sensitivity is possible with use of the right substances, so if insulin levels are something you worry about, it could be worth it to take a natural supplement that keeps it under control. Think about your body’s needs and choose the supplement that contributes most to your overall health.
