The prevalence of obesity and metabolic conditions, including prediabetes and diabetes, presents a significant public health concern. The Centers for Disease Control and Prevention (CDC) estimates that as of 2020 nearly 42% of the American population has obesity. (5) Meanwhile, it’s estimated that 11.6% of the U.S. population has diabetes and 38% has prediabetes. (6)
Obesity and dysregulated blood sugar levels together contribute to a wide range of health complications, including cardiovascular disease and kidney disease. (9) However, emerging evidence suggests that certain interventions, particularly those incorporating specific supplement ingredients, might hold promise for managing body weight and blood sugar levels more effectively. Read on to learn more about some top evidence-based ingredients for supporting healthy body weight and glucose levels.
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Evidence-based ingredients for supporting healthy weight and blood sugar levels
When combined with lifestyle and dietary modifications, incorporating certain supplement ingredients may positively impact body composition and blood sugar regulation.
1. Pasteurized Akkermansia
Akkermansia muciniphila (A. muciniphila) is a type of bacteria that naturally inhabits the gut and thrives in the mucus layer of the intestines. Researchers have found that individuals with a higher amount of this specific bacteria tend to exhibit better metabolic health. (20)
Researchers are also investigating the health impacts of supplementing with heat-inactivated or pasteurized A. muciniphila. Emerging research demonstrates that pasteurized A. muciniphila, may reduce blood sugar levels, improve insulin sensitivity, and alleviate inflammation, positioning it as a promising adjunctive therapy for type 2 diabetes. (2)(7)
Pasteurized A. muciniphila does not increase A. muciniphila levels in the gut because the bacterial cells are inactive. Rather, the benefits associated with pasteurized A. muciniphila have to do with its outer membrane protein, Amuc_1100. This protein, which remains active following the pasteurization process, (15) has been shown to significantly influence metabolic health. (17) One study published in 2019 demonstrated that pasteurized A. muciniphila helped improve insulin sensitivity and reduce insulinemia and total cholesterol in individuals with insulin resistance and overweight or obesity. (7)
2. Vitamin D
Vitamin D deficiency and insufficiency have been associated with an increased risk of insulin resistance and type 2 diabetes. (1) Improving vitamin D levels through sun exposure, diet, and supplements may aid in the prevention of type 2 diabetes and other metabolic concerns. (19) A meta-analysis of 46 randomized controlled trials reported that supplemental vitamin D may improve fasting glucose, HbA1c, and Homeostasis Model Assessment for Insulin Resistance (HOMA-IR) scores in individuals with type 2 diabetes and vitamin D deficiency. (8)
3. Chromium
Chromium plays an important role in the metabolism of macronutrients, primarily by enhancing insulin sensitivity. Interestingly, studies show that individuals with type 2 diabetes and obesity often have significantly lower plasma concentrations of chromium. (14)
Supplemental chromium may be beneficial for addressing certain markers of metabolic health. A 2011 study demonstrated that chromium improved fasting blood glucose, HbA1C, total cholesterol, triglyceride (TG), and low-density lipoprotein (LDL) levels. (16) Furthermore, a 2019 meta-analysis concluded that chromium may also improve body composition, with participants taking chromium losing significantly more weight compared to placebo. (18)
4. Green tea extract EGCG
Epigallocatechin gallate (EGCG), a polyphenol extracted from green tea, is believed to mimic the actions of insulin and enhance glucose uptake into muscle cells. (4)(10) A 2013 meta-analysis showed that green tea consumption led to significantly lower fasting blood glucose levels. (21) Further research has demonstrated that green tea extract may improve insulin sensitivity, increase glucagon-like peptide-1 (GLP-1), and reduce triglyceride levels. (10) A 2020 systematic review and meta-analysis examining the efficacy of green tea extract and its dose-response relationship noted that green tea significantly reduced body weight and waist circumference. (11)
In addition to directly impacting metabolic health, green tea polyphenols such as EGCG have been shown to modulate the gut microbiome. Specifically, one mouse study found that consuming green tea polyphenols significantly increased A. muciniphila levels in the gut. (12) Further studies are required to validate these findings in humans.
5. Riboflavin
Riboflavin, also known as vitamin B2, is an important component of flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), two coenzymes that are involved in the metabolism of carbohydrates, fats, and proteins. (13) One study investigating the effects of consuming methyl donor nutrients, such as vitamins B2 and B6, demonstrated that higher intakes of vitamin B2 are associated with lower type 2 diabetes risk. (3)
The bottom line
Managing obesity and blood sugar dysregulation involves a multifaceted approach, with certain supplements playing a potential complementary role. When combined with lifestyle and dietary modifications, many supplement ingredients, such as pasteurized Akkermansia, vitamin D, chromium, green tea extract, and riboflavin, may positively influence metabolic health markers.
