Supporting Insulin — Nutrition, Movement, and Supplements That Help

Practical, doable ways to improve insulin sensitivity before diabetes develops

When we talk about metabolic health, insulin often gets a bad reputation. We hear phrases like “insulin resistance” and assume insulin itself is the problem.

That said, many women — especially in midlife — need additional support, particularly if insulin resistance has already started (what I often call pre-pre-diabetes).

This is where targeted nutrition, movement, supplements, and botanicals can make a real difference.

Start With the Foundation

Before supplements ever come into play, insulin sensitivity is strongly influenced by:

• Regular movement (especially strength training)

• Adequate sleep

• Stress regulation

• Loss of excess body fat when appropriate

• A low-glycemic, fiber-rich diet with adequate protein and healthy fats

  
  

Supplements work best when layered onto this foundation — not in place of it.

A Simple (and Very Effective) Strategy

I see many patients with creeping insulin levels, and it’s important to know that this is something we can do something about. This is exactly why we check insulin early — so we can intervene before it becomes harder to reverse.

One of my favorite easy, no-cost strategies to improve insulin sensitivity is movement after meals.

Even a short walk after eating can significantly improve how your body handles glucose.

A simple rule of thumb:

Move in a way that gets you breathing hard enough that you can talk, but not sing.

That might be:

• A brisk walk

• Light cycling

• Yard work

• Cleaning with intention

• Walking the dog a little faster than usual

And during the winter — when it’s too cold or slippery to walk outside — I often do a short, low-impact workout at home instead. The goal is still the same: move your muscles and get your heart rate up a bit after eating.

This doesn’t need to be intense or long. Consistency matters far more than perfection.

Supplements I Commonly Use to Support Insulin Function

Chromium (A Good Place to Start)

Chromium is often my first supplement choice, especially in younger patients or early insulin resistance.

It can:

• Improve insulin sensitivity

• Lower fasting glucose and insulin

• Improve LDL and triglycerides

• Raise HDL in some patients

  
  

Important: Chromium should only be used when kidney function (creatinine) is normal.

Alpha-Lipoic Acid

Alpha-lipoic acid supports glucose metabolism and insulin signaling, but dose matters:

• 100 mg/day Supports liver health and memory

• 300–400 mg/day Improves insulin sensitivity and blood sugar control. Used clinically for diabetic neuropathy

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This is one of my favorite ingredients in metabolic supplement blends.

Vitamin D

Vitamin D functions more like a hormone than a vitamin.

• Improves insulin sensitivity

• Low levels are associated with insulin resistance and diabetes

  
  

Goal vitamin D level: ~55–80 ng/mL

EPA/DHA (Fish Oil)

• Improves insulin sensitivity

• Lowers triglycerides

• Reduces inflammation that worsens insulin resistance

  
  

Typical dose: 1,000–2,000 mg/day

Magnesium

Magnesium is involved in hundreds of enzymatic reactions, many related to glucose metabolism.

Preferred forms:

• Magnesium glycinate

• Magnesium threonate

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Low magnesium is strongly associated with insulin resistance and diabetes.

Taurine

Dose: ~1.5 g/day

Taurine:

• Improves insulin sensitivity

• Supports blood sugar regulation

• Is important for brain, muscle, and eye health

  
  

Clinical notes:

• Stress depletes taurine

• Many women test low

• Taurine requires zinc to work properly

• Taurine is often low in insulin-dependent diabetes

  
  

There is evidence taurine supplementation may help improve kidney damage and diabetic retinopathy.

Botanicals That Support Blood Sugar Regulation

Several botanicals can be helpful when used thoughtfully:

• Berberine Lowers blood sugar and cholesterol One study showed 1 g/day lowered HbA1c from 7.5 → 6.6

• Fenugreek Slows glucose release after mealsLowers LDL and triglycerides

• Bergamot Helps lower cholesterol and blood sugar

• Green tea Enhances insulin activity

• Green coffee bean extract Reduces post-meal glucose spikes

• Ginseng Can lower post-meal blood sugar. May cause anxiety or insomnia in some patients

The Takeaway

Supplements can be powerful tools — but insulin resistance is rarely addressed with a single pill. Most women do best with a thoughtful combination of nutrition, movement, stress support, and targeted supplementation.

Small, consistent changes — like walking after meals — can meaningfully improve insulin sensitivity. This is doable.