{"id":219459,"date":"2025-06-27T20:07:09","date_gmt":"2025-06-27T20:07:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/219459\/"},"modified":"2025-06-27T20:07:09","modified_gmt":"2025-06-27T20:07:09","slug":"5-supplements-to-avoid-if-you-have-insulin-resistance","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/219459\/","title":{"rendered":"5 Supplements to Avoid If You Have Insulin Resistance"},"content":{"rendered":"<ul>\n<li>Insulin resistance is when your cells begin to lose their ability to use insulin efficiently.<\/li>\n<li>Forty percent of young and middle-aged U.S. adults have this condition.<\/li>\n<li>Many supplements sold to improve insulin resistance may make it worse or be dangerous.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Four out of 10 U.S. adults ages 18 to 44 have insulin resistance\u2014and most don\u2019t even know it. But what is insulin resistance, anyway? This condition is when your cells begin to <a class=\"recommendation-inline-link-ai pseudoStyle\" href=\"https:\/\/www.eatingwell.com\/what-happens-to-your-body-when-you-have-insulin-resistance-8400321\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">develop a tolerance to insulin<\/a>, the hormone needed to push glucose into your cells for energy. When insulin doesn\u2019t work as well as it used to, your pancreas responds by trying to make more of it. For a while, your body can compensate for this additional need until the pancreas struggles to produce the insulin required to keep cells energized. However, if it continues for long enough, it can <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/risk-factors-prediabetes-8733895\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">lead to prediabetes and eventually type 2 diabetes<\/a>. What\u2019s more, if you have type 2 diabetes, you already have insulin resistance.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While it\u2019s not clear exactly why insulin resistance happens, genetics and age are believed to play a role. It has also been <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7901433\/surprising-link-between-chronic-inflammation-obesity\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">linked to overweight and obesity<\/a>, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7906963\/sneaky-reasons-blood-pressure-is-high-according-to-a-dietitian\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">high blood pressure and a sedentary lifestyle<\/a>. <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-to-reduce-insulin-resistance-for-better-blood-sugar-8750433\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Managing insulin resistance requires changes in lifestyle<\/a>, especially increasing physical activity to \u201cuse up\u201d blood sugar. Recommended strategies may also include <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7893676\/how-to-lose-weight-when-you-dont-know-where-to-start-according-to-a-dietitian\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">weight loss to reach a healthy body weight<\/a>, which helps your body use its insulin effectively.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you have insulin resistance\u2014or are worried about developing it\u2014you might be considering <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/supplements-to-avoid-for-metabolic-syndrome-11757613\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">supplements that claim to help manage this condition<\/a>. But are they really effective? When it comes to many of them, the answer is no. Here are five supplements experts say you\u2019re better off avoiding.\n<\/p>\n<p>  1. St. John\u2019s Wort  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> St. John\u2019s wort is a shrub that\u2019s used as a supplement to treat depression and symptoms of menopause. However, it may pose problems for people with insulin resistance. Although no medications are approved to specifically treat insulin resistance, you may be on medications like metformin, sulfonylureas and thiazolidinediones if you have diabetes. However, combining St. John\u2019s wort with these drugs can be a problem. \u201cIt can decrease the efficacy of these medications and lead to higher blood sugar levels,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/elizabeth-katz-rd-cdces-9889b863\/?trk=public_profile_browsemap\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Lizzy Katz, RD, CDCES<\/a>, diabetes program coordinator at the University of Maryland Capital Region Medical Center.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> At the same time, diabetes and depression often overlap, says the American Diabetes Association. So, if you\u2019re struggling with your mental health, talk to your health care practitioner about safe treatment for you.\n<\/p>\n<p>  2. Gymnema  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Gymnema is a plant that has been studied for the treatment of diabetes. \u201cHowever, there is insufficient reliable evidence of this\u2014and even a risk for hypoglycemia,\u201d says Katz. In fact, most of the research on this supplement has been conducted in animals, and even those studies conclude it shouldn\u2019t be recommended for preventing diabetes. The National Institutes of Health agrees, adding that the current research on gymnema is lacking, and combined with other supplements, it may be especially dangerous. Also, if you are taking insulin secretagogues, such as sulfonylureas, you should avoid gymnema due to potential interactions, Katz advises.\u00a0\u00a0\u00a0\n<\/p>\n<p>  3. BCAAs  <\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> BCAAs is short for branched-chain amino acids. These <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-is-protein-and-its-benefits-11732679\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">protein building blocks<\/a> are naturally found in foods. They are also sold in unnaturally large quantities as supplements advertised for muscle-building and improving results at the gym. For that reason, many people take them before a workout. This supplement is one that people with insulin resistance should avoid, cautions <a href=\"https:\/\/kimberlygomer.com\/about-me\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Kimberly Gomer, M.S., RDN<\/a>. \u201cThere have been some links to BCAAs worsening insulin resistance,\u201d she says. Yes, exercise is important for treating insulin resistance. But you can reap its benefits without popping a supplement.\u00a0\n<\/p>\n<p>  4. Omega-3 Fats  <\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-with-as-many-omega-3s-as-salmon-11681920\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Omega-3 fats, like DHA and EPA<\/a>, are mainly found in fatty fish, such as salmon and sardines. But they\u2019re also a popular supplement. If you have insulin resistance, this is one to talk to your provider about before adding it to your routine. \u201cIt\u2019s been shown as likely ineffective for managing diabetes, and [there\u2019s] not enough evidence for treatment of diabetic nephropathy,\u201d says Katz. (Diabetic nephropathy is a kidney disease that can result as a complication of diabetes.) Plus, the research on omega-3s and insulin resistance is mixed. While some studies have found omega-3s may help lower fasting blood glucose and protect against insulin resistance, other research suggests they may raise blood sugar., If you are on certain antidiabetes medications like insulin secretagogues, there may also be a risk of low blood sugar, adds Katz.\n<\/p>\n<p>  5. Cinnamon  <\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-cinnamon-interacts-with-your-meds-11711435\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cinnamon is heavily marketed for diabetes control<\/a> and insulin resistance. One review of 16 studies even showed that cinnamon supplementation helped lower fasting blood sugar and insulin resistance in people with diabetes, says Katz. But before you get too excited, she points out that the studies used in this analysis are severely limited, as they differed in dosage, length of treatment and type of participant. That means we need larger trials and a standardized formula to determine the exact type of cinnamon supplement and protocol that\u2019s actually effective. Until then, skip the cinnamon supplements. But feel free to go ahead and sprinkle some cinnamon onto your food.\n<\/p>\n<p>  Strategies to Improve Insulin Resistance Without Supplements  <\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For the most part, you don\u2019t need supplements if you have insulin resistance. Your health care provider might recommend supplements in certain situations, such as an iron supplement if blood tests reveal you have anemia, says Gomer. But when it comes to insulin resistance specifically, experts recommend focusing on these healthy lifestyle habits instead.\n<\/p>\n<ul id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong><a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/proteins-to-eat-every-week-11684415\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Prioritize Protein<\/a>: <\/strong>\u201cProtein will help keep you full,\u201d says Gomer. So, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/longform\/7821676\/protein-nation\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">filling up on protein<\/a> may also help you avoid overeating. That can help you maintain a healthy body weight, which is one of the best things you can do to manage blood sugar and reduce insulin resistance.\u00a0<\/li>\n<li><strong>Pile on the Veggies: <\/strong>Make sure that your plate is also filled with nonstarchy vegetables. They\u2019re naturally low in carbs, plus their ample fiber slows down carbohydrate absorption and promotes satiety.<\/li>\n<li><strong>Stay Active: <\/strong>\u201c<a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7915267\/best-time-of-day-to-exercise\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Regular exercise is a great component<\/a> to focus on because it can improve insulin resistance in the short and long term,\u201d says Katz. That\u2019s because exercise prompts muscles to use up blood sugar as fuel, reducing glucose levels. It can also help cells become more insulin sensitive. Aim for a total of 150 minutes of physical activity per week. You can break that down however you like, whether it\u2019s five 30-minute walks or 15 10-minute movement breaks throughout the week.<\/li>\n<li><strong>Aim for a Healthy Body Weight: <\/strong>According to the American Diabetes Association, even modest weight loss can help reduce insulin resistance. If you have insulin resistance or simply want to prevent this condition from sneaking up on you, consider connecting with a registered dietitian, especially one who specializes in diabetes care. They can help you develop a weight-loss plan that\u2019s best suited for you.<\/li>\n<\/ul>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Whether you\u2019ve been told you have insulin resistance or are worried about developing it, you may be considering a supplement. However, health experts caution against self-treating with supplements, especially St. John\u2019s wort, gymnema, BCAAs, omega-3 fats and cinnamon. While you may have heard these can help manage insulin resistance, they may be useless or, in some cases, even dangerous. Instead, think lifestyle changes like exercise, a protein- and fiber-rich eating plan and weight loss, if indicated. These all have a solid, proven track record for improving insulin resistance. However, if you\u2019re still concerned, speak with your health care practitioner. They can help you determine if you\u2019re at risk or refer you to a registered dietitian for one-on-one nutrition counseling for better blood sugar.<\/p>\n","protected":false},"excerpt":{"rendered":"Insulin resistance is when your cells begin to lose their ability to use insulin efficiently. Forty percent of&hellip;\n","protected":false},"author":2,"featured_media":219460,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-219459","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114757136868519257","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/219459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=219459"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/219459\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/219460"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=219459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=219459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=219459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}