There are a number of minerals that have been scientifically proven to lower blood glucose concentations and improve insulin sensitivity. This post shows the most important minerals and the physiological mechanisms these minerals use to achieve blood glucose control.
Magnesium Citrate
Magnesium’s involvement is paramount in a number of physiological processes that affect blood glucose levels and insulin sensitivity.
Glucose Metabolism and Glycosis
Glucose Metabolism
As regards glucose metabolism, magnesium is a cofactor or helper for many special proteins called enzymes, which are involved in breaking down glucose to produce energy in the body. Without adequate magnesium, these processes can slow down, leading to higher blood glucose levels.
Glycosis
Another process is something called glycosis . Here glucose is broken down to produce energy and magnesium is essential for this to happen. The magnesium is required to start the process by activating an enzyme called hexokinase, which is an enzyme that catalyses the first step in glycolysis.
Insulin Secretion and Function
Insulin Secretion
Magnesium helps produce and release insulin by the beta cells in the pancreas. Magnesium deficiency can impair insulin secretion, leading to reduced insulin levels and higher blood sugar.
Insulin Signaling
Magnesium helps insulin connect to its receptors on the walls of cells. When insulin binds to to the receptors it triggers or signals a cascade of intracellular events leading to the movements of vesicles that travel up to and connect to the cell wall. These vesicles then open a gate where glucose molecules enter the cell. Magnesium deficiency can impair this signaling pathway, reducing the effectiveness of insulin and contributing to insulin resistance.
Improvement of Insulin Sensitivity
Influence on Insulin Receptor Tyrosine Kinase Activity
Magnesium boosts insulin’s effectiveness. It is needed for the activation of a key part of the insulin signaling process. It activates the enzyme called tyrosine kinase in the insulin receptor. This activation then causes a vesicle called transporter type 4 (GLUT4) to move to to the cell membrane, allowing glucose to enter the cell as mentioned before. Magnesium deficiency can impair this signaling pathway, reducing the effectiveness of insulin and contributing to insulin resistance
Reduction of Inflammation
A characteristic of diabetes type 2 is chronic inflammation. It is a key factor in the development of insulin resistance. Magnesium has anti-inflammatory properties and by reducing inflammation, magnesium increases insulin sensitivity.
Effect on The Balance of Calcium in The Body
Calcium Regulation
Magnesium plays a role in regulating calcium levels in cells. It keeps calcium levels in check. Too much calcium in our cells reduces insulin sensitivity by interfering with insulin signaling, the process which allows glucose to enter our cells. Magnesium helps to maintain the balance by acting as a natural calcium antagonist, preventing a build up.
Calcium Control
Magnesium helps keep calcium levels in check inside cells. Too much calcium can interfere with insulin, but magnesium helps balance it out so that insulin can do its job properly.
Reduction of Oxidative Stress
Oxidative stress is when there are too many free radicals or highly reactive electrically charged molecules floating around which damage cells, and tissues. They cause aging and disease. Fortunately, magnesium has a role in counteracting the free radicals producing oxidative stress, which is elevated in conditions like diabetes. Magnesium helps preserve insulin sensitivity and promotes healthy glucose metabolism.
Impact on Muscle and Adipose (fat -storing) Tissue
Glucose Uptake in Muscle Cells
Magnesium is crucial for the proper functioning of GLUT4 in muscle cells, which is responsible for glucose uptake. Improved glucose uptake in muscle cells leads to better blood sugar control.
Fat Metabolism
Magnesium influences the
metabolism of fats in adipose tissue. It helps in the breakdown of fats, which
can reduce the risk of insulin resistance associated with excessive fat
accumulation.
Influence on the Renin-Angiotensin System (RAS)
Blood Pressure Regulation
Magnesium affects the RAS, which plays a role in blood pressure regulation. Hypertension is often associated with insulin resistance. By regulating blood pressure, magnesium can indirectly support better insulin sensitivity.
Conclusion
The takeaway must be that magnesium is an extremely important mineral for blood sugar control. Magnesium influences blood sugar levels and insulin sensitivity through its roles in enzyme activation, insulin secretion, and signaling, reducing inflammation and oxidative stress, regulating calcium, and supporting proper glucose and fat metabolism. It follows that maintaining adequate magnesium levels is essential for metabolic health.
Daily Dosage
Magnesium citrate is the most easily absorbed form of magnesium.
Men: 400 – 420 mg per day
Women: 310-320 mg per day
Magnesium-Rich Foods
Some of the best sources of magnesium include:
leafy greens like spinach, kale and swiss chard;
nuts and seeds such as almonds, pumpkin seeds and sunflower seeds;
whole grains like quinoa, brown rice and oats. Note rice should be cooked, put into the fridge and then heated up before eating to prevent glucose spikes;
legumes such as lentils, black beans and chickpeas;
fish like salmon, mackerel and halibut;
fruits like avocados,
dark chocolate with at least 70% cocoa.
Chromium Picolinate
Chromium picolinate is a form of chromium which has favourable effects on blood glucose regulation and insulin sensitivity, very similar to the effects of magnesium. Here are a number of ways in which it does this.
Enhancement of Insulin Signaling
Insulin Receptor Avtivation
Chomium is thought to enhance the activity of insulin receptors on cell surfaces. It does this by increasing the number of insulin receptors or improving their sensitivity, which makes the cells more responsive to insulin. When insulin binds more effectively to its receptors, it allows glucose to enter cells more efficiently, helping to lower blood sugar levels.
Improvement of GlucoseTransport
GLUT4 Transportation
Like magnesium, chromium picolinate may help improve the movement (translocation) of glucose transporter type 4 (GLUT4) to the cell membrane. GLUT4 is the protein that transports glucose from the bloodstream into cells, particularly in muscle and fat cells. By enhancing this process, chromium helps cells take up more glucose, reducing blood sugar levels.
Reduction of Insulin Resistance
Insulin Sensitivity
Chromium may help reduce insulin resistance, a condition where cells do not respond properly to insulin. This is partly due to its role in improving the efficiency of insulin signalling pathways. By making cells more responsive to insulin, chromium can help lower blood sugar levels and improve overall metabolic health.
Influence on Carbohydrate Metabolism
Improved Carbohydrate Utilization
Chromium picolinate may enhance the body’s ability to metabolise carbohydrates. It helps in the breakdown of carbohydrates into glucose, which can then be efficiently used for energy or stored for later use. This improved metabolism can lead to better blood sugar control, especially after meals.
Influence on Lipid Metabolism
Lipid Profile Improvement
Chromium picolinate may help improve lipid metabolism by reducing levels of triglycerides and LDL cholesterol while increasing HDL cholesterol. Better lipid profiles can support improved insulin sensitivity and reduce the risk of cardiovascular complications often associated with diabetes.
Regulation of Appetite and Food Cravings
Craving Reduction
Some studies suggest that chromium picolinate might reduce cravings for carbohydrates and help control appetite, particularly in people with insulin resistance or type 2 diabetes. This could lead to lower calorie intake and, indirectly, better blood sugar control.
Antioxidant Effects
Oxidative Stress Reduction
Chromium picolinate has been shown to reduce oxidative stress, which is elevated in conditions like diabetes. By lowering oxidative stress, chromium may help protect insulin-producing cells in the pancreas and improve insulin function.
Modulation of Cellular Signalling Pathways
AMPK Activation:
Some research suggests that chromium picolinate may activate AMP-activated protein kinase (AMPK), a key enzyme involved in cellular energy balance. AMPK activation improves insulin sensitivity and glucose uptake by increasing the activity of GLUT4 and enhancing fat oxidation.
Pancreatic Beta-Cell Protection
Chromium picolinate may help
protect pancreatic beta cells, which are responsible for producing insulin. By
reducing oxidative stress and supporting healthy cellular function, chromium
may help maintain or improve insulin secretion over time.
Conclusion
It can be seen that chromium picolinate helps lower blood sugar and improves insulin sensitivity through a variety of mechanisms, including enhancing insulin signalling, improving glucose transport into cells, reducing insulin resistance, and lowering oxidative stress. These combined effects make chromium picolinate a potentially beneficial supplement for managing blood sugar levels, especially in individuals with insulin resistance or type 2 diabetes.
Daily Dosage
The recommended daily dose of chromium picolinate for individuals with diabetes type 2 is generally between 200 to 1000 micrograms split into two or three smaller doses depending on individual needs and the advice of a health care professional.
Chromium-Rich Foods
Foods rich in chromium include a variety of both animal and plant sources:
meats such as beef, chicken and turkey;
fish and seafood like oysters and mussels
whole grains as oats and brown rice
fruits and vegetables like brocolli, green beans, potatoes with skin and apples. Note potatoes should be cooked, put into the fridge and then heated up before eating to prevent glucose spikes;
nuts and seeds like Brazil nuts and almonds;
eggs;
cheese such as parmesan, mozarella and cream cheese,
black pepper
Zinc
Zinc plays several important roles in the regulation of blood sugar and insulin sensitivity. Here are the key physiological mechanisms through which zinc influences these processes:
Insulin Synthesis and Secretion
Insulin Production
Zinc is particularly important for the synthesis, storage, and secretion of insulin in the pancreatic beta cells. It facilitates the formation of insulin crystals, which are stored in the pancreas and released into the bloodstream when blood sugar levels rise. Without zinc, insulin production and release would be negatively affected, leading to higher blood sugar levels.
Insulin Action and Binding
Insulin Receptor Function
Zinc is involved in the proper functioning of insulin receptors on cell surfaces. It improves the binding of insulin to its receptors, which is the first step in insulin signalling. This improved binding allows cells to respond better to insulin, facilitating the entry of glucose into cells and as a result lowering blood sugar levels.
Insulin Signalling Pathway
Zinc is a part of the various steps of the insulin signalling pathway. It influences the activity of enzymes and proteins
involved in this pathway, which helps control the movement of glucose transporting vesicles to the cell membrane. Zinc therefore enhances glucose uptake by cells.
Antioxidant and Anti-inflammatory Effects
Reduction of Oxidative Stress
Zinc acts as an antioxidant, helping to reduce the damaging oxidative stress on the beta cells of the pancreasin the body. Oxidative stress can damage pancreatic beta cells and impair insulin function, leading to insulin resistance. By reducing oxidative stress, zinc helps protect these cells and maintain insulin sensitivity.
Anti-inflammatory Prperties
Zinc also has anti-inflammatory effects, which are important because chronic inflammation is a key factor in the development of insulin resistance. Zinc's role in the reduction of inflammation helps improve insulin sensitivity and overall glucose metabolism.
Regulation of Glucose Metabolism
Enzyme Cofactor
Similar to magnesium, zinc is a cofactor for many enzymes involved in glucose metabolism. These enzymes are essential for the proper breakdown and utilisation of glucose in the body. By supporting these enzymes, zinc helps ensure that glucose is efficiently processed and used for energy, helping to maintain stable blood sugar levels.
Improvement of Insulin Sensitivity
Zinc Transporters
Zinc is transported into cells by specific proteins called zinc transporters. These transporters help regulate intracellular zinc levels, which in turn influence insulin signalling and glucose metabolism. Adequate zinc levels ensure that these processes function properly, helping to maintain or improve insulin sensitivity.
Insulin Mimetic Activity
Studies suggest that zinc itself may have insulin-mimetic effects. This means that it can partially mimic the action of insulin. This may help enhance glucose uptake in cells, even when there is insulin resistance.
Beta-Cell Protection
Protection Against Apoptosis
Zinc helps protect pancreatic beta cells from apoptosis or cell death. Apoptosis can be set off by oxidative stress or inflammatory cytokines. Inflammatory cytokines are secreted by immune cells. By protecting the beta cells of the pancreas zinc helpspreserve the body’s ability to produce insulin, which is essential for blood sugar regulation.
Zinc and Insulin Crystals
In the pancreas, zinc ions help stabilize insulin in storage granules by forming zinc-insulin crystals. This stabilization is important for the proper release of insulin in response to rising blood glucose levels.
Influence on Leptin and Appetite Rgulation
Leptin Production
Zinc is necessary for the production of leptin, a hormone that regulates appetite and fat storage. Leptin also plays a role in insulin sensitivity, and zinc deficiency can lead to reduced leptin levels, potentially affecting both appetite control and insulin sensitivity.
Role in Cell Growth and Repair
Cellular Health
Zinc supports the growth and repair of cells, including those in the pancreas and other tissues involved in glucose metabolism. Healthy cells are better able to respond to insulin and manage glucose levels.
Modulation of Immune Function
Immune regulation
Zinc plays a role in modulating the immune system, which can indirectly influence insulin sensitivity. A well-functioning immune system helps reduce chronic inflammation, which is a major contributor to insulin resistance.
Conclusion
In summary, zinc supports blood sugar control and insulin sensitivity by influencing insulin production, enhancing insulin action, reducing oxidative stress and inflammation, and supporting overall cellular health. Maintaining adequate zinc levels is important for protecting pancreatic beta cells, improving glucose metabolism, and reducing the risk of insulin resistance and diabetes.
Daily Dosage
Men: 11 mg
Women : 8 mg
Studies suggest that individuals with diabetes type 2 may benefit from slightly higher doses: 25 -30 mg. However long term high doses can interfere with the absorbtion of other minerals such as copper, and may also lead to gastrointesinal discomfort. It is advisable to consult a healthcare professional before starting zinc supplementation.
Foods Rich in Zinc
The best natural sources of zinc are:
seafood such as oysters, crab and lobster;
meat as beef, chicken- especially the darker parts, lamb and pork;
dairy like cheese;
legumes such as lentils, black beans and chick peas;
nuts and seeds as pumpkin seeds and sunflower seeds;
whole grains like quinoa, brown rice and oats,
eggs.
Manganese
Although the impact of manganese on the physiological mechanisms involved in blood sugar control and insulin sensitivity is less studied than magnesium, chromium or zinc, manganese is involved in several mechanisms related to carbohydrate metabolism and insulin function.
Enzyme Cofactor in Glucose Metabolism
Enzyme Activation
Manganese is a helper for enzymes involved in carbohydrate metabolism. Examples of such enzymea are glutamne synthetase and glycosyltransferase. Both enzymes are important in the breakdown and utilization of glucose in the body. Manganese ensures that glucose is metabolized efficiently
Gluconeogenesis
Gluconeogenesis, is the process of producing glucose from non-carbohydrate sources, particularly during fasting. Manganese plays a role in the regulation of this process and therefore contributes to maintaining balanced blood sugar levels.
Insulin Secretion and Beta Cell Function
Pancreatic Beta Cells
Manganese contributes to the function of
pancreatic beta cells, which are responsible for producing insulin. Studies
suggest that manganese is essential for insulin secretion in response to blood
sugar increases. Without adequate manganese, beta-cell function could be
impaired, leading to reduced insulin secretion and higher blood sugar levels.
Insulin Storage
Manganese also aids in the formation of insulin
granules, which are stored in beta cells until insulin is needed. This ensures
a rapid and efficient release of insulin when blood sugar levels rise.
Antioxidant Defence and Oxidative Stress Reduction
Manganese Superoxidant Dismutase - MnSOD
Manganese is a cofactor for manganese
superoxide dismutase (MnSOD), an antioxidant enzyme found in the
mitochondria. MnSOD plays a crucial role in protecting cells from oxidative
stress by neutralising free radicals. Since oxidative stress is a major factor
in the development of insulin resistance, manganese helps reduce this stress,
protecting pancreatic beta cells and enhancing insulin sensitivity.
Protection of Beta Cells
By reducing oxidative stress, manganese helps
protect beta cells from damage. Healthy beta cells are more efficient at
producing and releasing insulin, which is necessary for proper blood sugar
regulation.
Influence on Lipid Metabolism
Fat and Glucose Metabolism
Manganese plays a role in lipid metabolism, and imbalances in fat metabolism can contribute to insulin resistance. Proper regulation of lipid metabolism ensures that excess fats don’t accumulate in tissues like the liver and muscles, which is often associated with insulin resistance.
Prevention of Fat Accumulation
Some studies suggest that manganese may help
prevent the excessive accumulation of lipids, which can improve overall insulin
sensitivity.
Regulation of Insulin Sensitivity via Signalling Pathways
Insulin Signalling
Manganese may play a role in insulin signalling
pathways by influencing the phosphorylation (activation) of proteins involved
in glucose uptake. Proper signalling allows cells to take up glucose more
effectively in response to insulin, improving insulin sensitivity.
GLUT 4 Transportation
Reduction of Inflammation
Manganese may also assist in the translocation of glucose transporter type 4 (GLUT4) to the cell surface, allowing glucose to enter cells more efficiently. This is important for maintaining low blood sugar levels after eating.
Anti inflammatory Effects
Chronic inflammation is a known contributor to insulin resistance and type 2 diabetes. Manganese’s antioxidant properties also extend to reducing inflammation by neutralising inflammatory markers such as cytokines. Lower inflammation levels can improve insulin sensitivity and glucose metabolism.
Potential Impact on Mitochondrial Function
Energy Production
Manganese supports mitochondrial function by enabling enzymes involved in energy production. Healthy mitochondria are essential for proper cell metabolism, including glucose metabolism. Impaired mitochondrial function can lead to insulin resistance, so by enabling the enzymes involved in energy production, manganese helps maintain energy balance and insulin efficiency.
Interaction with Other Minerals
Balance with Other Trace Elements
Manganese works in conjunction with zinc and magnesium, which as we have seen, are important for insulin function and blood sugar regulation. An imbalance in these trace minerals can disrupt metabolic processes, so manganese must be present in the right amounts to support overall metabolic health.
Manganese and Bone Health
Role in Bone Formation
There is evidence that bone health indirectly impacts insulin sensitivity and manganese is important for bone health. Healthy bone tissue may act as a reservoir for minerals and contribute to overall metabolic
regulation.
Conclusion
Manganese influences blood sugar levels and insulin sensitivity by
acting as a cofactor for enzymes in glucose metabolism, aiding insulin
secretion, reducing oxidative stress, supporting lipid metabolism, and
improving insulin signalling. Its antioxidant and anti-inflammatory properties
further enhance its role in protecting pancreatic beta cells and improving
overall metabolic health. However, maintaining balanced manganese levels is
crucial, as both deficiency and excess manganese could disrupt metabolic processes
and insulin function.
Daily Dosage
Men: 2.3 mg
Women 1.8 mg
Excessive intake of manganese can be harmful. Manganese toxicity can result in neurological problems, especially in individuals with an impaired liver function; so, it is important to obtain managanese through a balanced diet .
Manganese-Rich Foods
Foods rich in manganese include a variety of plant based options:
whole grains such as quinoa, oats and brown rice;
nuts and seeds like almonds, hazelnuts, pecans and pumpkin seeds;
legumes for example, lentils, black beans and chickpeas;
leafy green vegetables such as spinach, kale and collard greens;
fruits like raspberries, and blueberries;
vegetables as sweet potatoes, mustard greens and green beans;
spices for example, black pepper and cloves,
teas like green tea and black tea.
Vanadium
Vanadium is a trace mineral that has been shown to influence blood sugar levels and insulin sensitivity , mainly through its effects on glucose metabolism and insulin signalling. Eventhough vanadium is not essential for human health, it has attracted interest because of its insulin-mimetic effects – it can mimic the effects of insulin. Vanadium impacts blood glucose levels and insulin sensitivity through various physiological mechanisms.
Insulin-Mimetic Effects
Mimicking Insulin Activity
Vanadium, more particularly, in its oxidised forms such as vanadyl sulphate and sodium metavanadate, can mimic insulin’s effects. It activates pathways that are usually triggered by insulin, such as the insulin receptor signalling pathway where GLUT4 or vesicles move to and bind with the cell membrane to allow glucose molecules to enter the cell. The vanadium compounds will cause this to happen even in the absence of insulin. This insulin-like action helps lower blood sugar levels.
Activation of Tyrosine Kinase
Just like magnesium, vanadium activates the key enzyme, tyrosine kinase
ofthe insulin receptor on the cell membrane. Again, this activity causes
the cell membrane to let glucose molecules into the cell by means of the GLUT4
vesicles. The resulting uptake of glucose by the cell helps lower blood glucose
concentrations.
Enhancement of Glucose Transport
GLUT4 Translocation
As we can see, one of the principal ways insulin helps reduce blood glucose levels is by facilitating the movement of glucose transporter protein type 4 (GLUT4). GLUT4 operates in muscle and fat tissue. The GLUT4 vesicles move to and bind with the cell membranes creating a gate through which glucose molecules move into the cell. Vanadium enhances the translocation of the vesicles, improving the efficiency with which cells can absorb glucose, even when insulin levels are low or when insulin reisitance is present.
Inhibition of Protein Tyrosine Phosphatases (PTPs)
Preventing Insulin Receptor Deactivation
Protein tyrosine phosphatases (PTPs) are enzymes that deactivate the insulin receptor by removing the phosphate groups on the tyrosine kinase enzyme. Phosphates are made up of a potassium atom and four oxygen atoms (PO43-). By inhibiting PTPs, vanadium helps prolong the activation of insulin receptors, ensuring that the insulin signalling pathways remain active for longer periods of time. The result of this is an enhanced glucose uptake and better regulation of blood sugar levels.
Influence on Glycogen Synthesis
Glycogen Storage in The Liver
The liver is the principal organ that stores glucose. It absorbs glucose from the blood and stores it in the form of glycogen. Vanadium has been shown to stimulate glygogen synthesis in the liver. Increasing glycogen storage lowers circulating blood glucose levels. Vanadium may enhance the activity of an enzyme called glycogen synthase. Glycogen synthase is the enzyme responsible for converting glucose into glycogen, which improves the body’s ability to manage excess glucose.
Supression of Gluconeogenesis
Reduction of Glucose Production in The Liver
Gluconeogenesis ( creation of new glucose) is the process by which the liver produces glucose from non-carbohydrate sources, such as amino acids. In diabetes type 2 individuals excessive gluconeogenesis can contribute to high fasting blood sugar levels. Vanadium has been shown to lower blood glucose levels, párticularly during fasting.
Improvement of Insulin Sensitivity
Reducing Insulin Resistance
The enhancement of insulin signalling pathways in muscle and adipose (fat) tissue increases insulin sensitivity .This is brought about by vanadium. In insulin-resistant individuals, like type 2 diabetics, cells do not respond properly to insulin., but vanadium’s insulin- mimetic properties help bypass this resistance, promoting glucose uptake and reducing the need for higher levels of insulin.
Interaction with Lipid Metabolism
Regulation of Lipid Profiles
Vanadium may also influence lipid (fat) metabolism by reducing the levels of circulating free fatty acids . High levels of fatty acids can contribute to insulin resistance by disrupting insulin signalling pathways. By lowering fatty acids, vanadium favours the reduction of fatty acid-induced insulin resistance, thus improving overall insulin sensitivity.
Antioxidant and Anti-Inflammatory Effects
Reduction of Oxidative Stress
Oxidative stress as we have seen is caused by an imbalance of free radicals and it is a major factor in the development of insulin resistance and pancreatic beta cell damage. Just like chromium and zinc, vanadium has anti-oxidant properties. Vanadium may protect pancreatic beta cells from oxidative damage, helping maintain their ability to produce insulin.
Reduction of Inflammation
Vanadium’s ability to reduce oxidative stress may indirectly reduce inflammation, which can further improve insulin sensitivity.
Impact on Pancreatric Function
Beta-Cell Function
Vanadium seems to support and protect the function of beta cells in the pancreas. Healthy beta cells are vital for insulin secretion. Vanadium’s anti-oxidant effects preserve beta cells, facilitating a better insulin response to rising blood levels.
Inhibition of Lipolysis (fat breakdown)
Reduction of Fat Breakdown
Vanadium has been shown to inhibit lipolysis, the breakdown of fats into free fatty acids. High levels of circulating fatty acids are associated with increased insulin resistance. So; by reducing lipolysis, vanadium may help prevent high levels of bloodstream fatty acids, thereby reducing their negative effects on insulin sensitivity.
Potential Toxicity and Safety Concerns
Risk of Overuse
Although vanadium has insulin-mimetic effects and may improve blood sugar contro, Excessive vanadium intake can lead to toxicity. Side effects due to toxicity include, gastrointestinal issues, kidney damage, a possibly a negative impact on cardiovascular health. The takeaway is that any vanadium supplements should be used with caution and better still, under medical supervision.
Conclusion
Vanadium influences blood glucose levels and insulin sensitivity because of its insulin mimetic properties, the promotion of glucose uptake by cells, the enhancement of insulin receptor signalling, and the improvement of glycogen storage. It helps suppress gluconeogenesis, reduces oxidative stress, and improves lipid metabolism. However, due to the potencial toxixity at high doses, the use of vanadium in managing blood sugar requires careful monitoring.
Daily Dosage
Supplementation of vanadium is not recommended due to potential toxic accumulation. However, it can be consumed naturally.