When battling Type 2 Diabetes, most of us explore every possible option to manage and possibly reverse the condition. Along with diet, exercise, and medications, many individuals are choosing natural supplements to support their Type 2 Diabetes management plan. These supplements play a supportive role by helping regulate blood sugar levels, improve insulin sensitivity, and reduce chronic inflammation.
Most supplements are naturally occuring in a balanced diet. But, as a balanced diet is not always a possibility in this fast-paced world, over the counter supplements come in handy. However, not all supplements are created equal, and understanding their benefits, risks, and scientific backing is crucial to enrich your health without any side effects. That is why it is recommended to consult your healthcare provider before choosing a supplement as their efficacy and safety can vary from person to person.
In this blog, we’ll explore the most promising supplements for type 2 diabetes and discuss their role in managing Type 2 Diabetes.
Alpha-Lipoic Acid (ALA)
Alpha-Lipoic Acid is an antioxidant that is potentially beneficial to manage Type 2 Diabetes. It helps
- Improve insulin sensitivity
- Relieve Diabetic Neuropathy to some extent
- Combat oxidative stress
- Assist in weight loss
Alpha-Lipoic Acid is found naturally in various food sources
- Red meat – especially organ meats like liver and heart
- Certain green vegetables – spinach, broccoli, and Brussel sprouts
- Potatoes – majorly in the skin
- Yeast – particularly brewer’s yeast and nutritional yeast
Alpha-Lipoic Acid is also available as tablet or capsules/powder/liquid forms. The suggested dosage per day is 300-600 mg. Higher doses might be prescribed to combat diabetic neuropathy.
Magnesium
Magnesium is an essential mineral beneficial to 300+ enzymatic reactions, and this includes those enzymes that play an integral role in glucose metabolism. Magnesium helps
- Enhance glucose sensitivity
- Enrich blood sugar control
- Combats insulin resistance related inflammations
- Improve metabolic health
Magnesium is naturally occuring in some food sources like
- Leafy Greens – spinach, kale, Swiss chard
- Nuts & Seeds – almonds, cashews, pumpkin seeds, and sunflower seeds
- Whole Grains – Brown rice, quinoa, whole wheat bread
- Legumes – Black beans, lentils, and chickpeas
- Fish – fatty fish like mackerel and salmon
- Fruits – Avocados and bananas
- Chocolate – high cocoa content dark chocolate
The recommended daily allowance of Magnesium is about 400-420 mg for adult men and around 310-320 mg for adult women. Magnesium supplements come in different forms like Magnesium Citrate, Magnesium Glycinate, Magnesium Oxide, Magnesium Chloride, and Magnesium Malate. Based on individual needs, the dosage recommended is between 200-400 mg per day. Consult your healthcare provider before choosing the right supplement and dosage.
Chromium
Chromium is a trace mineral essential for healthy carbohydrate, fat, and protein metabolism. The end effect is an enhanced insulin action. Chromium helps
- Enhance insulin sensitivity
- Improve lipid profile
- Reduce fasting blood sugar levels
- In blood sugar control
Chromium is typically found in natural foods like
- Whole grains – oats, barley, and whole wheat products
- Nuts – almonds and walnuts especially
- Seeds – sunflower seeds and flax seeds
- Green Vegetables – broccoli, green beans, and spinach
- Meats – especially lean meats
- Eggs – a good source of Chromium
- Fruits – smaller amounts in fruits like apples and bananas
Chromium supplements are available in various forms. The types of Chromium supplements available are Chromium Picolinate, Chromium Nicotinate, and Chromium Chloride. The typical recommended dosage per day varies between 200 – 1000 mg. However high doses might cause unfavorable health issues in some individuals. Always consult your healthcare provider before choosing a supplement.
Berberine
Berberine is a compound extracted from various plants, and helps regulate glucose and lipid metabolism by activating AMP-activated protein kinase, a vital enzyme in cellular energy regulation. Referred to as a ‘master regulator’ of energy metabolism, Berberine is an important supplement that helps in
- Blood sugar control
- Energy metabolism enrichment
- Lipid profile improvement
- Glucose regulation
Unlike other supplements for Type 2 Diabetes, berberine is primarily found in certain exotic plants and herbs, rather than in common foods.
- Barberry – The fruits and bark are rich in berberine
- Goldenseal – it is a herb primarily used in herbal medicine
- Chinese Goldthread – A plant traditionally used in Chinese medicine
- Oregon Grape – a medicinal plant
- Tree Turmeric – a medicinal plant
As such plants and herbs are not that accessible, they are not typically consumed in significant amounts in everyday diet. So berberine supplements are widely available in capsule, liquid, or powder forms. The typical dosage per day are 500 – 1500 mg, often divided into two or three doses.
Omega-3 Fatty Acids
Omega-3 Fatty Acids are the essential polyunsaturated fats that enrich brain and heart health. They help lower triglycerides and enhance energy levels. They play an important role in managing Type 2 Diabetes. They help
- Improve insulin sensitivity
- Prevent chronic inflammation triggered by insulin resistance
- Improves the lipid profile
- Manage blood sugar levels
Omega-3 Fatty acids are generally abundant in some natural food sources
- Fatty Fish – like salmons, mackerel, sardines, anchovies etc
- Chia Seeds – A good source of ALA, a plant based fatty acid
- Flaxseeds – Another good source of ALA
- Walnuts – provide a good amount of ALA
- Hemp Seeds – Rich in ALA
- Algal Oil – Derived from algae and suitable for vegetarians/vegans
- Canola Oil – a wonderful source of ALA
- Soybeans – Tofu is a good source of ALA
Typical RDA of Omega-3 Fatty acids is around 250-500 mg per day. The supplements are available as capsules. The common types of Omega-3 Fatty acid supplements are fish oil capsules, flaxseed oil capsules, algal oil capsules, and krill oil capsules. Consult your healthcare provider for the right dosage.
Vitamins
Vitamin D, Vitamin B12, Vitamin E, and other essential vitamins enrich overall health and play an integral role in managing Type 2 Diabetes. Vitamin supplements are widely used to complement our diets.
Essential vitamins help
- Improve Insulin sensitivity
- Reduce oxidative stress
- Improve blood sugar control
- Reduce symptoms of neuropathy
The good news is that most essential Vitamins are naturally absorbed when one follows a balanced diet. The common food sources of vitamins are
- Vitamin D – Fatty fish, Egg yolk, Fortified foods, Mushrooms
- Vitamin A – Carrots, Sweet Potatoes, Dark Leafy Greens, Liver, Dairy products
- Vitamin E – Nuts & Seeds, Vegetables Oils, Leafy Greens, Fortified Cereals
- Vitamin C – Citrus Fruits, Berries, Kiwi, Bell Peppers, Broccoli
- Vitamin B1 (Thiamine) – Whole Grains, Legumes, Nuts, Lean meat
- Vitamin B3 (Niacin) – Meat, Fish, Whole Grains, Legumes
- Vitamin B6 – Poultry, Fish, Potatoes, Bananas
- Vitamin B7 (Biotin) – Egg yolks, Nuts, Seeds, Legumes
- Vitamin B9 (Folate) – Leafy Greens, Legumes, Asparagus, Fortified Foods
- Vitamin B12 – Meat, Fish, Dairy, Almond/Soy/Oat milk
Based on individual needs, vitamin supplements can be taken in capsule form. Though multivitamins and other vitamin supplements are available over the counter, it is ideal to consult your healthcare provider when you have Type 2 Diabetes.
Probiotics
Probiotics are live bacteria and yeasts that are essential for gut health. They help balance gut microbiota that is usually disrupted in individuals with diabetes. A healthy gut microbiome is linked to better metabolic health. Probiotics help
- Enhance insulin sensitivity
- Reduce inflammations
- Blood sugar regulation
- Promote long-term blood sugar control
Probiotics are naturally occuring in fermented foods. The primary sources are
- Yoghurt – the most common, yet topnotch source of probiotics
- Kefir – this fermented milk drink is a rich source
- Sauerkraut – fermented cabbage is rich in probiotics, vitamins, and fibre
- Fermented Pickles – pickles naturally fermented in brine
- Fermented cheese – cheeses made of raw milk are a good source of probiotics – Gouda, Cheddar, Swiss etc
There is no specific RDA for probiotics. However it is good for general health. Though Probiotics are widely available as capsules, liquids, and powders, most probiotic supplements contain only specific strains of probiotics and might not always be effective when it comes to managing Type 2 Diabetes. Your healthcare provider will be able to advise on the right supplement for you.
Zinc
Zinc is a trace mineral that is essential for numerous biological functions in the body. It plays a vital role in regulating immune function, protein synthesis, healing process, DNA synthesis, and cell division. Zinc also acts as a cofactor for 300 enzymes, involved in digestion, metabolism, and other biochemical reactions. Zinc helps manage Type 2 Diabetes through
- Enabling adequate secretion of insulin in the pancreas
- Reducing oxidative stress
- Enabling quick healing of inflammations and wounds
- Enriching glucose metabolism
Zinc is naturally occuring in many foods that are part of our daily diet
- Meat – Red meat and pork
- Seafood – Oysters, Crabs, and Lobsters
- Poultry – Chicken and Turkey
- Legumes – Chickpeas, Lentils, Beans
- Nuts & Seeds – Pumpkin Seeds, Cashews, Almonds
- Dairy Products – Milk, Yoghurt, Cheese
- Whole Grains – Oats, Quinoa, Whole Wheat
- Fortified Foods – Cereals and snack bars fortified with zinc
The typical RDA of Zinc varies between 8 mg – 11 mg per day. Zinc supplements are available as capsules. As excessive zinc can lead to toxicity and also interfere in the absorption of other minerals, please consult your healthcare provider before choosing one.
Vanadium
Vanadium is a trace mineral that is naturally occuring in the environment and considered as an essential nutrient for a healthy body. It influences various metabolic processes, particular in relation to insulin and glucose metabolism. Vanadium helps manage Type 2 Diabetes by
- Mimicking insulin to enhance glucose uptake by cells
- Lowering blood sugar levels
- Improving insulin sensitivity
- Improving lipid profiles
Vanadium is found in small amounts in certain foods, however the dietary intake is typically very low. Some of the natural sources of Vanadium are
- Shellfish – Oysters and Mussels
- Mushrooms – Shitake and other varieties
- Whole Grains – Oats, Barley, Brown Rice
- Legumes – Beans & Lentils
- Nuts – Almonds and Walnuts
- Vegetables – Leafy Greens & Broccoli
- Dairy Products – Cheese & other dairy products
Vanadium supplements help to some extent, but higher doses of vanadium can be toxic. It can be taken only under medical supervision.
Nicotinamide
Nicotinamide, also known as niacinamide, is a form of Vitamin B3 (niacin) that is quite important for various bodily functions. It plays a crucial role in converting food into energy by helping in the synthesis of NAD, a coenzyme that plays a vital role in cellular metabolism and energy production. Nicotinamide helps
- Improve insulin sensitivity
- Enhances beta-cell function
- Improve glucose & cellular metabolism
- Reduce oxidative stress
There are some foods that are rich in nicotinamide/Vitamin B3
- Meats – Poultry, Lean Meat, Fish
- Nuts & Seeds – Peanuts, Sunflower Seeds, Nuts
- Legumes – Beans & Lentils
- Whole Grains – Brown Rice, Barley, Whole Wheat
- Dairy Products – Milk & Yoghurt
- Vegetables – Mushrooms & Green Peas
The RDA of Nicotinamide is typically between 14 mg – 18 mg per day. It is also available as capsules, tablets, and powders. Some over the counter multivitamin supplements also contain Vitamin B3.
Coenzyme Q10
Coenzyme Q10 is a naturally occuring compound found in the body, particularly in the microchondria of cells. It helps produce energy in cells and is rich in antioxidant properties. It helps manage Type 2 Diabetes by
- Improving Insulin sensitivity
- Reducing oxidative stress & inflammation
- Enriches cardiovascular health
- Improving endothelial function
Coenzyme Q10 is naturally occuring in few food sources like
- Meat – Organ meats like Heart, Liver, Kidney
- Fish – Fatty fish like Salmon, Sardines, Mackerel
- Nuts & Seeds – Peanuts, Sesame Seeds, Pistachios
- Vegetable Oils – Soybean Oil & Canola Oil
- Whole Grains – Wheat Germ & Oats
- Vegetables – Spinach, Broccoli, Cauliflower
Though Coenzyme Q10 can also be synthesised by the body, dietary intake can help boost its levels. There are also supplements available in the form of capsules, soft gels, powdered form, and chewable tablets. Typical supplement doses range from 100-200 mg per day.
Resveratrol
Resveratrol is a natural compound and is found to be effective to manage Type 2 Diabetes. It helps enhance the overall cardiovascular and metabolic health. They help
- Enhancing insulin sensitivity
- Controlling blood sugar
- Combat inflammations and oxidative stress
- Improves lipid profile
Resveratrol is primarily found in
- Red Wine – it is found in the skin of red grapes
- Fresh Grapes – especially the black variety
- Berries – Blueberries, Cranberries, Mulberries
- Peanuts – Peanuts & Peanut Butter
- Chocolate – especially Dark Chocolate
- Japanese Knotweed – plant that contains high levels of resveratrol
Rich in antioxidant and anti-inflammatory properties, resveratrol is available as capsules or in powder form too. Talk to your healthcare provider before choosing a supplement.
To conclude, supplements are beneficial for overall health and wellbeing. From Cinnamon and Magnesium to Berberine and Omega-3 fatty acids, the options are plentiful and enriching. At the same time, it is important to note that supplements complement and do not replace conventional methods to manage Type 2 Diabetes.
Yes!
An integrated approach that proactively combines lifestyle modifications, medical care, and appropriate intake of supplements, offers the best chance for achieving optimal blood sugar control and overall well-being. Always remember that small, consistent changes can lead to significant improvements over time.
The key to successfully incorporating supplements into your diabetes management plan is to approach them with knowledge and caution. Your healthcare provider can provide proper guidance on the same.
