Insulin resistance happens when your muscle, fat, and liver cells don’t respond effectively to insulin, preventing them from using glucose from the blood for energy. As a compensatory mechanism, the pancreas produces more insulin. Over time, this process leads to elevated blood sugar levels.
Conditions such as obesity, high blood pressure, high cholesterol, and type 2 diabetes are all indicative of insulin resistance syndrome, also known as metabolic syndrome. In the United States, statistics show that one in three Americans may be affected by this condition. Signs of insulin resistance syndrome include:
- Obesity
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Depression
Symptoms of Insulin Resistance
Insulin resistance isn’t something you can feel; it requires a blood glucose test for confirmation.
Moreover, other diseases associated with insulin resistance syndrome, such as high blood pressure, low “good” cholesterol levels, or high triglycerides, can only be confirmed through medical consultation. Additional signs to watch for may include:
- A waistline exceeding 40 inches in men and 35 inches in women
- Blood pressure readings of 130/80 or higher
- Fasting glucose levels greater than 100 mg/dL
- Fasting triglyceride levels exceeding 150 mg/dL
- An HDL cholesterol level below 40 mg/dL in men and 50 mg/dL in women
- Skin tags
- Patches of black, velvety skin (Acanthosis nigricans)
Risk Factors for Insulin Resistance
Screening for diabetes typically begins around age 40, along with tests for cholesterol and other related health markers. Ideally, your doctor will request these during your annual physical examination or preventive screening. If you have risk factors linked to insulin resistance, your doctor might suggest screenings earlier:
- Leading a sedentary or inactive lifestyle
- Having low HDL levels
- Having high triglyceride levels
- Having a family history of diabetes
- Having high blood pressure (140/90 mm Hg or higher)
- Showing symptoms of prediabetes
- Being diagnosed with gestational diabetes
- Giving birth to a baby weighing more than 9 pounds
- Experiencing a stroke
- Having hormonal disorders such as Cushing’s syndrome or acromegaly
- Using medications such as steroids, antipsychotics, or HIV medications
- Having sleep disorders such as sleep apnea
Supplements for Insulin Resistance
Luckily, there are supplements available that can enhance insulin sensitivity. Below is a list of supplements you might consider:
Coenzyme Q10 (CoQ10). CoQ10 is a potent antioxidant that supports heart health by reducing LDL cholesterol oxidation and revitalizing the mitochondria in heart cells, where energy metabolism happens.
Dosage: 90-120 mg daily; take with a fat-containing meal for better absorption.
Alpha-lipoic acid (ALA). This antioxidant vitamin enhances cellular responsiveness to insulin and can help stabilize blood sugar levels.
Dosage range: 100-400 mg per day.
Magnesium. Individuals with low plasma magnesium levels often have higher insulin and blood sugar levels. Animal studies have indicated that magnesium supplementation can improve insulin resistance.
Dosage: 100 mg – 400 mg daily, in combination with half the amount of magnesium as calcium.