Dear reader
In our last blog my assistant, Nika, discussed the importance of regulating your blood sugar, hemoglobin A1C and insulin resistance. According to research, 40% of US adults are insulin-resistant.
Insulin resistance means your body’s cells don’t respond well to insulin, a hormone that helps regulate blood sugar. When this happens, your pancreas has to produce more insulin to keep blood sugar levels in check. Over time, this can lead to high blood sugar, weight gain, and even type 2 diabetes. On the other hand, insulin sensitivity is the opposite—it means your cells respond efficiently to insulin, helping maintain stable energy levels and overall health. Improving insulin sensitivity through a low-glycemic diet, exercise, and stress management can reduce the risk of metabolic diseases, help lower A1C and support better long-term well-being. A lot of people with insulin resistance tend to be deficient in certain vitamins and minerals.
It's important to note that supplements can't replace a healthy diet, however, our soil is deficient in a lot of essential minerals, and getting enough of the right kind of foods for one's deficiencies is not always doable for every meal. Blood sugar dysregulation is a sign the body needs extra support.
Let’s dig into the vitamin gaps that come up for type 2 diabetics and people dealing with blood sugar problems. These are some key nutrients that need attention:
Vitamin D3 – This one’s a biggie for people with type 2 diabetes or insulin resistance. Studies show that low levels of vitamin D3 are linked to a higher risk of insulin resistance. Vitamin D3 helps improve insulin sensitivity and overall blood sugar control. It’s also a vital part of your immune system and bone health. Sadly, most of us don’t get enough sunshine, and our diets are lacking in it too. Think of it as the “sunshine” vitamin you’ve got to watch!
Magnesium – Magnesium is like the unsung hero of the nutrient world. It helps with insulin function and blood sugar regulation, but diabetics tend to lose more magnesium in their urine. So, they’re often running low. A magnesium deficiency can make insulin resistance worse, which is a vicious circle! Foods like spinach, almonds, and avocado can help, but supplements are often needed to hit the sweet spot.
Vitamin B1 (Thiamine) – People with type 2 diabetes tend to be deficient in thiamine, and it’s crucial for nerve health and energy metabolism. Low thiamine levels can lead to complications like diabetic neuropathy (nerve pain) and cardiovascular issues. It's important for keeping those nerves firing properly and metabolizing carbs (which diabetics definitely want running smoothly). Whole grains and legumes are good sources, but thiamine is easily lost during food processing, so it’s one to watch closely.
Vitamin B6 (Pyridoxine) – Another powerhouse, B6, helps with nerve function and reducing inflammation, which is often elevated in diabetes. B6 deficiencies can worsen glucose intolerance and contribute to nerve damage. It also supports red blood cell production and helps keep mood swings in check. Chicken, fish and chickpeas are good sources, but again, many people with diabetes could be lacking.
Vitamin B7 (Biotin) – This B vitamin often flies under the radar, but it’s super important for insulin production and blood sugar regulation. Biotin deficiencies have been linked to poor glucose metabolism. There's also some research showing that biotin, when combined with chromium, could improve blood sugar control in diabetics. You can find biotin in eggs, nuts, and seeds, but it’s one of those vitamins that might need a little supplemental help.
Vitamin B9 (Folate) – Folate is essential for cell repair and growth. In type 2 diabetes, maintaining proper folate levels can help prevent vascular damage and improve heart health. Low folate can lead to high homocysteine levels, which can increase the risk of cardiovascular disease (something diabetics are already at higher risk for). Folate-rich foods like leafy greens, legumes, and citrus fruits are great, but supplements are often needed to hit recommended levels.
Vitamin B12 – Diabetics, especially those taking metformin, tend to have lower levels of vitamin B12. This vitamin is crucial for nerve health, and low levels can lead to neuropathy (aka nerve pain), which is already a big issue for people with diabetes. So, keeping B12 levels up is a must to avoid adding any more fuel to that fire. Liver, beef, sardines and trout have lots of B12.
Vitamin C – This antioxidant is important for its protective benefits in diabetes. People with type 2 diabetes are more prone to oxidative stress, and vitamin C helps combat that. Plus, it improves how insulin does its job and helps reduce blood sugar levels. Vitamin C is also vital for the adrenal glands as in times of stress the adrenal glands use more vitamin C to produce stress hormones like cortisol, helping the body respond to challenges. Bonus: it’s great for your skin too!
Chromium – This trace mineral plays a key role in helping insulin work efficiently. Chromium deficiencies can mess with glucose metabolism, and while it’s not a vitamin, it’s still something that can make life difficult for diabetics when it’s too low. Some research even suggests that chromium supplements might improve glucose metabolism and reduce cravings for carbs (a win-win). It’s found in whole grains, meats, and some veggies, but just like the others, you might need a boost from supplements if your levels are on the lower side.
Zinc – Type 2 diabetics often struggle with lower zinc levels, which affects insulin production and use. Zinc is also critical for wound healing, which is a big concern for diabetics. A boost in zinc can help both blood sugar levels and those nagging slow-healing cuts and bruises. Pumpkin seeds and seafood are great sources.
Vitamin E – Like vitamin C, this antioxidant vitamin helps fight oxidative stress. It’s also been shown to improve insulin sensitivity. You can find it in nuts, seeds, and leafy greens.
Hope you find this interesting, if you have questions please feel free to reach out to both of us,
Nika.
If you feel like you need to add supplements in the areas where you may need vitamin support Fullscript offers a comprehensive range of high-quality supplements, follow this link to set up an account and receive a 10% discount on orders and free shipping on orders of $50 or more. We recommend Vitamin D3+ K2 by Nordic Naturals, Magnesium (Glycinate) by Pure Encapsulations. There are a few B vitamins listed above, Liposomal Methyl B-Complex + Lemon Raspberry by Quicksilver Scientific is an excellent liquid preactivated B complex. Chromium Picolinate by Thorne, Zinc Chelate 30mg by Integrative Therapeutics, take this with food to avoid tummy upsets.
As always... here's to your best health
Dr. Linda
FUN FACT
Laughing can improve heart health by relaxing blood vessels and lowering stress.
Dr. Linda Berry Healing Arts Chiropractic Nutrition Trauma Healing
Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make.
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