in today's video we're gonna be talking about the top five supplements you can take
for insulin resistance now i'm gonna start off by saying the diet is absolutely key
when it comes to reversing insulin resistance but certain supplements can be used in conjunction to
accelerate and enhance results so in today's video i'm going to be talking about the top
five you can take how to know if they are right for you and how and when to take them
hey guys welcome back to my channel if you're new here my name is kait and i'm a certified
health and nutrition coach i post videos twice a week here on youtube talking all things insulin
resistance blood sugar management weight loss sleep and more so if you want to take control
of your metabolic health make sure to click that subscribe button and you can also find me on
tick tock and instagram where i share new posts every single day as mentioned at the
start of this video the most important factor when it comes to reversing insulin resistance
is your diet if your diet isn't in check then yes you might see improvements adding
these supplements into your routine however the results might not be long lasting or significant
and when i talk about diet change i'm not talking about eating a super restrictive
low calorie diet the changes you make only need to be small i won't go too much into that today
because i have other videos talking about what to eat for insulin resistance i will link one above
if you want to know more about that but today we're talking about supplements so let's get
straight into it number one berberine berberine is a natural compound that helps the body break down
sugar inside cells decreases sugar production by the liver and improves insulin sensitivity
it is found in certain plants such as turmeric but it is also isolated into a supplement and
can be bought over the counter berberine is often recommended as an alternative to the prescription
drug metformin with some studies showing it to be just as effective at improving insulin sensitivity
and oftentimes with less side effects however berberine does cause some digestive side effects
for certain people but overall the side effects are less common and less severe than metformin
generally it is recommended to take 500 milligrams two to three times per day you can take it before
every meal but then other people they'll only take it one time just in the morning both of
these approaches can be effective and before we move on i just want to say i'm going to be linking
some of my favorite brands for all the supplements i talked about today in the description box down
below number two magnesium magnesium is an essential mineral that works with insulin
receptors to store blood sugar low magnesium levels have been linked with poor insulin
sensitivity and are common in people with type 2 diabetes but to be honest insulin resistant or not
most people are actually deficient in magnesium it used to be a lot more abundant in our food
but our food has become depleted in the last 50 years it has been estimated that the amount of
magnesium in fruit and vegetables has decreased by 80 percent so even if you're not insulin resistant
it is probably a good idea to supplement magnesium now depending on the form of magnesium you're
taking will depend on how much you should take because some are more bioavailable than others
but in general 250 to 350 milligrams per day has been shown in studies to be beneficial now before
we get into the final three supplements i'm going to take a quick moment to tell you about today's
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off your order thank you again to squarespace for sponsoring this video number three inositol
inositol which is also known as myo-inositol or vitamin b8 is a nutrient that we consume about
one gram a day of through our diet however it gets depleted by high blood sugar levels
inositol plays a role in insulin signaling and it improves insulin sensitivity now i'm often asked
if you can take inositol and berberine together and this combination hasn't been studied too much
but i think it's best to choose either one or the other because both of these are going to improve
insulin sensitivity and that might cause your blood sugar to drop too low if too much glucose
is taken out of your bloodstream like berberine inositol can cause symptoms for some people
so i think if you've tried one or the other and you've been having some side effects it's
worth trying the other one generally one to four grams of inositol is recommended per day
however some studies have participants take up to 18 grams in a day most people are fine
up to 18 grams without any side effects however once you get above this more side effects
start to be seen number four chromium chromium is another essential mineral like magnesium
it is found in foods such as beef chicken and green beans it plays a role in the regulation
of insulin and its effects on carbohydrate protein and fat metabolism chromium enhances
your cell's response to insulin and thus improves sensitivity chromium deficiency has also been
linked to insulin resistance now with chromium 35 micrograms per day is recommended for men
and 25 micrograms for women but higher doses might be beneficial for insulin resistance the upper
recommended limit is 1000 micrograms but getting any meaningful amount from diet can be difficult
a small steak for example has about six micrograms so supplementation of chromium can definitely be
beneficial number five gaba and finally we have gaba which is short for gamma-aminobutyric acid
gaba is an amino acid that works as a neurotransmitter in our brain
it is best known for reducing stress reducing anxiety improving mood and improving sleep but it
also helps to regulate blood glucose and improves insulin sensitivity and those are the five best
supplements for insulin resistance let me know in the comment section down below if you currently
use any of these supplements or if you're thinking about trying them i love chatting with you guys
in the comments section i try to answer as many questions as i can and if you're a channel member
i put priority on answering your questions you can learn more about channel membership by clicking
the join button that's down below and before you head out make sure to check out squarespace
for all of your online business needs now if you guys did enjoy this video you might also
enjoy my video on the worst foods you can eat for insulin resistance i'm going to put it right here
if you want to catch up on my most recent upload you can find it here
and if you want to learn more about my brand new insulin resistance master class
that's coming soon you can learn about that here thanks guys i'll see you next time bye