Taking 200 micrograms of chromium three times daily with meals is the dosage needed to help improve insulin sensitivity. A review published in Diabetes Technology and Therapeutics evaluated 13 studies that reported significant improvement in glycemic control and substantial reductions in hyperglycemia and hyperinsulinemia after patients took 200 micrograms of chromium picolinate supplementation. It also reduced the need for hypoglycemic medication.
Cinnamon
I’m a big fan of cinnamon and recommend it daily to my patients. It’s not only great at helping to reduce inflammation within the body, cinnamon also has the ability to lower blood sugar levels and improve insulin sensitivity. A study conducted at Western University of Health Sciences in Pomona, California found that the consumption of cinnamon is associated with a significant decrease in plasma glucose levels, LDL cholesterol and triglyceride levels. Cinnamon consumption also helps increase HDL cholesterol levels. A 2003 study in the journal Diabetes Care showed that cinnamon caused muscle and liver cells to respond more readily to insulin, thereby improving weight loss. A better response to insulin means better blood sugar balance and, therefore, less insulin released into the body.
Ceylon cinnamon is a great option as it seems to reduce several risk factors for cardiovascular disease, including high blood sugar and levels of triglycerides, LDL ("bad") cholesterol, and total cholesterol. Just ½ teaspoon a day for 20 days is enough to improve your insulin response and lower blood sugar by up to 20 percent!
There are many ways to add cinnamon to your daily regimen. Add a teaspoon to food, smoothies or your tea. Another option is taking cinnamon capsules, which is what researchers have used in many of the studies evaluating the benefits of cinnamon. Taking at least 1g daily could reduce fasting glucose levels by as much as 30 percent! Because cinnamon may have a drastic effect on your blood sugar, if you have diabetes, always consult your doctor before adding cinnamon to your diet and monitor your blood sugar levels closely.
Alpha Lipoic Acid
Alpha lipoid acid (ALA,) is an antioxidant that helps turn glucose into fuel for the body. It effectively improves insulin sensitivity and reduces symptoms of diabetic neuropathy, such as weakness, pain and numbness that’s caused by nerve damage. Although we make alpha lipoic acid in the body and it can also be found in some food sources, like broccoli, spinach and tomatoes, taking an ALA supplement is far better at increasing the amount that circulates in your body. Studies have varied on exactly how much should be taken and range 600-1,200 milligrams daily for diabetes and neuropathy.
One study showed improvement using 600 milligrams daily for three weeks to relieve symptoms of diabetic neuropathy.
Bitter Melon Extract
Bitter melon helps lower blood glucose levels, and it regulates the body’s use of insulin. Researchers believe bitter melon contains substances that cause decreases in blood glucose and aids in appetite suppression. In this way, it behaves similarly to insulin. Studies also suggest bitter melon improves glucose intolerance and suppresses blood glucose levels after meal consumption in animal studies. In 2016, a report published in Current Pharmacology Reports looked at bitter melon’s effects on diabetes and found that it may have hypoglycemic (low blood glucose) properties.