As we age, our bodies undergo many changes that can affect how well we process sugar and use insulin. Insulin sensitivity and insulin resistance are two critical aspects of this metabolic process, influencing not only our energy levels but also long-term health.
The more you know about these key concepts of health, the better off you will be! And the more you pay attention to managing how your body processes sugar with insulin the easier it will be to make better lifestyle choices, including considering key supplements to maintain balance.
What Is Insulin Sensitivity and Insulin Resistance?
Insulin sensitivity refers to how responsive your cells are to insulin—a hormone produced by the pancreas that allows cells to absorb glucose (sugar) from the bloodstream and use it for energy. High insulin sensitivity means your body uses insulin effectively to manage blood sugar levels, which is essential for preventing blood sugar spikes.
On the other hand, insulin resistance occurs when your cells become less responsive to insulin. As a result, your pancreas produces more insulin to compensate, but eventually, this mechanism can break down, leading to high blood sugar levels, increased fat storage, and in some cases, type 2 diabetes.
Is Insulin Resistance More Common as We Age?
Yes, insulin resistance tends to become more common as we get older. Several factors contribute to this:
1. Changes in Body Composition: Aging often leads to an increase in body fat, particularly around the abdominal area, and a decrease in muscle mass. Since muscle tissue is more insulin-sensitive than fat, this shift can decrease overall insulin sensitivity.
2. Slowed Metabolism: A natural decline in metabolism as we age can make it more challenging to manage blood sugar levels, even with a balanced diet.
3. Increased Inflammation: Low-grade inflammation becomes more prevalent with age, contributing to insulin resistance by interfering with insulin signaling pathways.
4. Hormonal Changes: In women, menopause can trigger insulin resistance due to changes in estrogen levels, while in men, declining testosterone levels can also negatively impact insulin sensitivity.
5. Physical Inactivity: Sedentary behavior, more common as we age, can exacerbate insulin resistance. Exercise is one of the most effective ways to maintain insulin sensitivity, as it helps cells use glucose more efficiently.
Supplements That Help Manage Insulin Sensitivity
While diet and exercise are foundational to managing insulin sensitivity, certain vitamins, minerals, and supplements can support healthy blood sugar levels and reduce insulin resistance.
1. Berberine
One of the most researched natural compounds for blood sugar control, berberine works by activating an enzyme called AMPK (adenosine monophosphate-activated protein kinase). This enzyme helps regulate glucose uptake in cells, making berberine particularly effective for improving insulin sensitivity and lowering blood sugar levels. Studies have shown it to be as effective as some prescription medications for controlling blood sugar.
2. Chromium
Chromium is an essential trace mineral that plays a crucial role in carbohydrate and fat metabolism. It enhances the action of insulin by improving insulin receptor activity, which helps lower blood sugar levels. Chromium picolinate is the most common form used in supplements and has been shown to improve glucose metabolism, especially in people with insulin resistance or type 2 diabetes.
3. Magnesium
Magnesium deficiency is linked to insulin resistance and poor blood sugar control. This mineral is vital for hundreds of enzymatic reactions in the body, including those that influence how cells process glucose. Taking magnesium supplements can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes, especially in those who are already at risk.
4. Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is a powerful antioxidant that has been shown to improve insulin sensitivity and reduce inflammation. It helps reduce oxidative stress, which can interfere with insulin signaling, and promotes better glucose uptake into the cells. It also has potential benefits for nerve health, which can be helpful for people with diabetes experiencing neuropathy.
5. Vitamin D
Vitamin D plays a role in glucose metabolism by influencing insulin sensitivity. Low levels of vitamin D are associated with an increased risk of insulin resistance and type 2 diabetes. Ensuring adequate levels through sun exposure, diet, or supplementation can support better insulin function.
6. Cinnamon
Although technically not a vitamin or mineral, cinnamon is a widely recognized spice with blood sugar-lowering properties. It mimics insulin by increasing glucose uptake in cells and improving insulin sensitivity. Regular use of cinnamon in the diet or in supplement form can help maintain better blood sugar balance.
7. Zinc
Zinc is another essential mineral involved in insulin signaling. It supports insulin production and storage in the pancreas, and zinc deficiency has been linked to impaired glucose tolerance and insulin resistance. Supplementing with zinc can help improve insulin sensitivity, especially in people who are deficient.
Our Suggestions:
Incorporating certain supplements like berberine, chromium, magnesium or alpha-lipoic acid can help maintain healthy blood sugar levels and improve insulin sensitivity. In combination with a balanced diet, regular physical activity and healthy lifestyle choices, they may help you stay ahead of insulin resistance and enjoy better metabolic health.
It’s important to note that the products suggested here are not a recommendation or prescription as you should always consider your specific health case. These are only informational points to better educate on what may be possible. Consider:
Berberine and Chromium: https://ngvitamins.com/product/ketoliving-sugar-control-capsules/
Chromium and Cinnamon: https://ngvitamins.com/product/blood-sugar-harmony-90-veggie-caps/
Highly-absorbable Berberine Phytosome: https://ngvitamins.com/product/berberine-phytosome-2/
