Dietary Supplements: A Dietitian’s Top 5 Picks for Balanced Blood Sugar and Overall Health
Ideally, we should be eating a wide range of beautiful and colorful foods on a regular basis that support blood sugar levels. However, we all know the challenges of being able to follow a nutrition plan all day every day. This is where nutritional supplements can fill the gaps to continue to support our health even when we may fall short on eating nutrient rich foods.
Keep in mind that incorporating supplements for balanced blood sugars and overall health is meant to “supplement” the diet, not replace a certain food group or nutrient completely.
It is also important to choose reputable supplement brands that focus on creating products with high quality ingredients.
Why To Trust These Recommendations
As a Registered Dietitian with extensive experience working in both clinical and private practice settings, the product recommendations below align with my values as a nutrition expert and as always are rooted in science!
Guide to Nutritional Supplements
By following this guide for the best supplements for insulin resistance and blood sugar balance, you can support your overall health and maintain controlled levels of glucose in your blood.
With the right combination of nutrients, it is possible for your body to have what it needs for optimal health!
Multivitamin
A multivitamin can help fill nutrient gaps when we aren’t eating adequate fruits and vegetables.
Not only does Pure Encapsulations undergo third party testing, they are committed to making sustainably sourced supplements.
When selecting a multivitamin, it’s important to check for a variety of factors such as heavy metal testing, understanding the “other” ingredients, and finding a supplement that has adequate micronutrient amounts so you’re not pouring money down the drain.
There are many great options out there but this brand exceeds all my expectations. With highly bioavailable vitamins (ones that can easily be absorbed by the body!), a naturally occurring form of folate, an antioxidant complex and B vitamins, PURE O.N.E Multivitamin is a top choice. This specific multivitamin also supports brain, liver, heart and eye health.
Magnesium
Magnesium is a critical helper in more than 600 processes in our body and unfortunately close to 75% of Americans do not consume enough of this important nutrient.
The top reasons for this deficiency include crops grown in nutrient poor soil, low consumption of plant foods, poor sleep habits and the presence of chronic stress in our lives.
Insufficient magnesium intake is associated with an increased risk of chronic diseases, including type 2 diabetes. We should aim to increase magnesium-rich food sources such as dark leafy greens, cherries, pumpkin seeds, and beans and consider a magnesium supplement to meet your nutritional needs.
Thorne is another brand that is dedicated to having their products third party tested and using high quality ingredients without heavy metals or contaminants. In addition, this product has chelated magnesium. Magnesium in this form has been shown to be better tolerated and absorbed by the body (1).
CoQ10
CoQ10 is a powerful antioxidant that is naturally found in the body to provide anti-inflammatory benefits. However, it is possible to become deficient in this nutrient, especially with chronic health conditions such as heart disease, diabetes or cancer. The body’s ability to make CoQ10 also decreases with age making it necessary to obtain it through the diet or supplements as we get older.
I recommend Metagenics CoQ10 (100mg) if looking for a high quality brand. They manufacture products with a focus on stability, bioavailability and purity. This specific CoQ10 supplement also includes vitamin E, which is another antioxidant.
Vitamin D
Vitamin D is a fat soluble vitamin that has been widely studied for its positive associations with improved immune function, reduced risk for cancer, depression, inflammation and diabetes. Studies have pointed to vitamin D being a helpful contributor to a healthy functioning pancreas (a very important organ when it comes to our hormones!). Unfortunately, research shows that over 40% of US adults are deficient in vitamin D (2).
Just like with coQ10, I recommend Metagenics when on the search for a vitamin D supplement. Vitamin K is included in their D3 supplement for its synergistic effects with vitamin D on cardiovascular and bone health.
Omega 3-6-9 fatty acids
Omega-3, omega-6 and omega-9 are all fatty acids that each play a specific function in our health by supporting cellular function. Omega-3 and omega-6 are considered essential because we must consume them through our diet as the body does not make them.
There are many types of omega-3 fatty acids with the most common being eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Omega-3s help reduce inflammation, support brain function and provide cardiovascular and immune system benefits. If your diet lacks intake of fatty fish (recommendation is 2x/week) then supplementation may be necessary. Nordic Naturals ProOmega® 2000 is the brand I recommend because many supplements do not have high enough levels of EPA and DHA, which is not the case with this product. Plus, the formula is developed for easy absorption.
Unlike omega-3s, omega-6 fatty acids are pro-inflammatory and play a role in our immune system and to provide energy. The key is finding the right balance between intakes of Omega 3 & 6. To prevent a negative health impact, we should be eating more omega-3s than omega-6s.
Omega-9s are another fatty acid that are not essential like omega-3 and omega-6 because our bodies make them.
When To Start Taking Supplements
While not a substitute for a healthy diet and lifestyle, supplements can be an affordable and efficient way to provide essential nutrients for overall health and to keep blood sugars balanced. Supplement recommendations should be personalized to your lifestyle and adapt as your habits change.
Get started today by setting up a (free) supplementation consult with your diabetes dietitian to determine if supplementation is right for you!
It is best to consult with your doctor or health care provider before starting any new supplement regimen.
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References
(1) Chronic magnesium deficiency and human disease; time for reappraisal? | QJM: An International Journal of Medicine | Oxford Academic (oup.com)
(2) Prevalence and correlates of vitamin D deficiency in US adults - PubMed (nih.gov)
