Insulin resistance occurs when cells in your muscles, fat, and liver do not respond effectively to insulin and are unable to use glucose from your blood for energy. Consequently, to compensate for this, your pancreas produces excessive insulin. Over time, this leads to elevated blood sugar levels.
Obesity, high blood pressure, high cholesterol, and type 2 diabetes are all signs of insulin resistance syndrome, also known as metabolic syndrome. According to statistics, one in three Americans is susceptible to this condition in the United States. Signs of insulin resistance syndrome, sometimes referred to as metabolic syndrome, include:
- Obesity
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Depression
Symptoms of Insulin Resistance
You can’t identify insulin resistance based on how you feel; a blood glucose test is necessary to confirm the condition.
Moreover, unless you consult a healthcare provider, you can’t be sure if you have other diseases associated with insulin resistance syndrome, such as high blood pressure, low “good” cholesterol levels, or high triglycerides. Additional signs 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 should generally commence around the age of 40, alongside other tests for cholesterol and related health markers. Your doctor should ideally request these tests during your annual physical check-up or preventive screening. Additionally, your doctor might recommend earlier testing if you exhibit risk factors associated with insulin resistance:
- Lead a sedentary or inactive lifestyle
- Have low HDL levels
- Have high triglyceride levels
- Have a family history of diabetes
- Have high blood pressure (140/90 mm Hg or higher)
- Show symptoms of prediabetes
- Were diagnosed with gestational diabetes
- Gave birth to a baby weighing more than 9 pounds
- Have experienced a stroke
- Have hormonal disorders such as Cushing’s syndrome or acromegaly
- Use medications such as steroids, antipsychotics, or HIV medications
- Have sleep disorders such as sleep apnea
Supplements for Insulin Resistance
Fortunately, there are supplements available that can enhance insulin sensitivity. Below is a list of supplements you might consider:
Coenzyme Q10 (CoQ10). CoQ10 is a powerful antioxidant that aids heart health by decreasing LDL cholesterol oxidation and revitalizing the mitochondria in heart cells, where energy metabolism occurs.
Dosage: 90-120 mg daily; take with a fat-containing meal for optimal absorption.
Alpha-lipoic acid (ALA). This antioxidant vitamin enhances cellular responsiveness to insulin and can assist in stabilizing blood sugar levels.
Dosage range: 100-400 mg per day.
Magnesium. Individuals with low plasma magnesium levels often have elevated insulin and blood sugar levels. Animal studies have shown that magnesium supplementation can improve insulin resistance.
Dosage: 100 mg – 400 mg daily, with half the amount of magnesium as calcium.