The TOP 12 Vitamins for Diabetes - MY BLOGS

12 VITAMINS FOR DIABETES

Diabetes is a medical condition where the body struggles to control its blood sugar levels due to insulin resistance.

This high level of sugar and insulin in the blood puts diabetic patients at risk of developing nerve damage (neuropathy), Blurred vision and problems with your eyes (retinopathy), Damaged blood vessels which raises the risk of heart attacks and strokes, And permanent damage to the kidneys.

If you suffer with pre-diabetes or diabetes it's important to know what vitamins and minerals you need to help protect your body against these complications.

And that's exactly what we will be talking about in today's article.

In this article I use the word "Vitamins" broadly to include antioxidants, minerals and phytonutrients which you can use protect your body from the damaging effects of diabetes.

1. Benfotiamine (Vitamin B1)

The first item on my list is benfotiamine a fat soluble form of Vitamin B1.

You can take 300mg of benfotiamine 2x per day to prevent/reverse nerve damage caused by high blood sugars.

This is excellent for those who suffer with nerve pain, tingling sensations, numbness, and eye disorders, Along with high blood pressure or kidney problems.

Benfotiamine helps the small energy factories in the cells (mitochondria) to generate more energy, so the nerve cells can heal and repair themselves.

It also acts as an antioxidant, protecting the artery walls against high blood sugar damage, reducing the risk of clogged arteries and heart disease.

I also recommend eating foods rich in regular Vitamin B1 (thiamine) such as nutritional yeast, organic pork, wild salmon, flaxseeds and sunflower seeds.

2. Potassium 

Unfortunately 9 out of 10 people do not consume enough potassium in their diets.

You need at least 4700mg of potassium every single day to meet your requirements.

And it’s even more important for diabetics.

Ad you get this by eating leafy green vegetables, berries and certain fish.

Some of the richest sources are avocados, beet tops, bok Choy, cabbage and Brussels sprouts.

Potassium is the actually most important mineral needed by the body, as it helps your cells take in more sugar (glucose), and remove it from your blood.

It does this by making the insulin hormone more sensitive, in order to control your blood sugars.

If you wish to boost you intake, you can take 1000mg potassium citrate powder mixed in a glass of water 2x per day.

3. Alpha Lipoic Acid

You can take a supplement of 600mg alpha lipoic acid, 3x per day to heal and repair your nerves if you suffer with diabetic neuropathy, It's a natural antioxidant that is prescribed by German doctors to reduce symptoms like pain, tingling, and prickling sensations in the feet, legs and hands.

Alpha lipoic acid improves blood flow to your nerves, helping to nourish them and heal them from oxidative damage.

It also helps the electrical signals travel through your nerves to your brain.

(As they naturally should) (You can also get small amounts of this) You can also get this by eating high quality organ meats and red meat, such as beef liver, cod liver, and pasture raised beef.

4. Cod Liver Oil (Extra Virgin) 

When it comes to healing your nerves, blood vessels and your brain, it's essential that you load up on foods rich in DHA (Omega-3) (Which is a type of omega 3 fatty acid).

DHA is used as raw material by your body to build new healthy neurons and nerve cells, and is the most abundant fatty acid in the brain.

You can get this by eating fatty fish like wild salmon, sardines, anchovies, and mackerel.

However by far the richest natural source is Icelandic, Virgin Cod Liver Oil (1tsp per day).

Omega 3 fats are anti-inflammatory and will help to heal any pockets of inflammation and swelling in your body.

They also help to improve insulin sensitivity in order to lower your blood sugars.

5. Chromium Picolinate

Chromium is a trace mineral which we need in very tiny amounts between 25-35mcg per day.

It's one of the best things to take a supplement if you have diabetes because it helps make glucose and insulin more sensitive, In order to move any extra sugar out of the blood and into the cells where it belongs.

This naturally helps to protect the endothelial layer of your arteries, reducing oxidative damage to the heart, brain, kidneys and other organs.

When you take this you will notice that you have less cravings for sugary foods, as the cells are now getting the energy that they need.

6. CoQ10 

Co-enzyme Q10 is a fat soluble anti-aging molecule which has significant health benefits for those with cardiovascular disease or diabetes.

This antioxidant is found abundantly the heart, liver, kidneys, lungs, spleen, pancreas and adrenal glands.

It plays two important roles.

Protecting your cell membranes from high blood sugar damage, And maintaining normal electrical current in your cells, so that they can produce energy.

In fact all cells in the body needs CoQ10 for their energy needs.

(In the mitochondria) In people with diabetes, the level of blood sugars (glucose) is greater than the mitochondria can handle which causes oxidation and damage throughout the body.

To help protect your cells, you can take 300mg of CoQ10 in the form called ubiquinol daily.

You can also get this by eating organ meats, fatty fish, cauliflower and broccoli.

7. B-Vitamins 

The all-important B-Vitamin complex.

Earlier we discussed how Vitamin B1 is essential to protect your nerves from damage when you have diabetes.

The same can be said for the entire B-Vitamin complex, particularly Vitamin B6 and B12 which help to build the protective coating around nerves (myelins sheathe).

You can get supplements which contain the methylated forms of B-Vitamins, however the best natural source is nutritional yeast flakes.

Eating these often helps to alleviate nerve pain, boost energy levels and maintain normal neurological function in your brain.

8. Soluble Fiber 

When you consume vegetable fiber, it helps to feed the friendly bacteria that live in your gut and digestive system.

These bacteria then become energized and release a bi-product called butyrate which reduces insulin resistance.

A scientific study showed that diets rich in soluble fiber helped to increase insulin sensitivity, lowered blood sugars and improved cholesterol profiles in people with type 2 diabetes.

This is also very helpful in combating obesity, and weight gain.

Some excellent sources include chia seeds, avocados, basil seeds, raspberries, asparagus, and artichokes.

Konjac fiber (glucomannan fiber) is also available in tablets at 1000mg, just make sure to drink lots of water with this product, as it mixes with water to form a gel that supports your digestive tract.

9. Vitamin D 

Did you know that high levels of mental stress can raise your blood sugars?

What happens is when we are stressed.

Stress causes our bodies to release high levels of cortisol, a hormone which converts your muscle into sugar to give you more energy.

Some research suggests that long term stress raises the risk of developing diabetes and can even worsen the disease.

This is where Vitamin D come sin Vitamin D however helps to reduce stress by regulating this cortisol production.

It also helps your pancreas release insulin in order to keep your blood sugars under control.

It's also been shown to improve mood, lower inflammation and strengthen the immune system against infections.

Your body makes Vitamin D when you are exposed to the sun, but it's best to take a supplement of 10,000iu of Vitamin D3 per day, along with 100mcg of K2.

Don’t be alarmed by this high number, as this 10,000 iu's is equivalent to 250mcg (1/4 of a milligram).

10. Zinc

It's common for diabetics to suffer with blurry vision.

High blood sugars cause damage to the retina and the nerve tissues in the eyes.

However if you meet your daily requirements of at least 8mg zinc for women or 11mg for men, this can help to prevent retinopathy.

Diabetics are always at risk of tissue death called diabetic necrosis, which usually occurs in the feet first.

However zinc has been shown to help prevent this, by boosting the production of glutathione, the master antioxidant made by the liver.

11. Acetic Acid (ACV)

Diabetes can prevent your body from absorbing the right amount of nutrients form the foods that you eat, including those that are mentioned in today's article.

The good news is that acetic acid found in apple cider vinegar helps to strengthen your stomach, so that you can absorb these vitamins and minerals.

Mix 1tbsp of ACV in a glass of water and drink before each meal.

This also helps to control blood sugars, support your metabolism, and promote healthy weight loss.

12. Magnesium

Magnesium is a mineral involved with 100s of chemical reactions from building DNA to making your muscles contract.

It’s estimated that over 50% of Americans do not consume enough magnesium to meet their daily requirements.

A deficiency in magnesium can worsen insulin resistance in diabetic patients.

Getting more of this into your diet can help fight off new pain pathways and control your blood sugars.

Some of the best food sources are unsweetened dark chocolate, avocados, pumpkin seeds, and sunflower seeds.

You can also take it as a supplement, some of the best forms are magnesium citrate and magnesium glycinate.

As you can see there are a range of powerful nutrients and vitamins that you can use to help protect your body from the harmful effects of high blood sugars/insulin.

Many of these nutrients are already in foods that you regularly consume, so you can start by eating more of these that we have shared in today's article.

Overcoming Diabetes

Now you are aware of the nutrients needed to protect your body, let's explore some important lifestyle tips you can use to help reverse insulin resistance and diabetes.

• Avoid refined carbohydrates, sugars, grains and flour based foods like bread, pasta, cereal, biscuits, soda drinks and fruit juices, as these all spike your blood sugars. Replace them with healthy fats and proteins like avocados, pastured eggs, EVOO, raw coconut oil and grass fed meats.

• Eat 5-10 cups of organic raw leafy green/cruciferous vegetables daily, such as kale, collard greens, broccoli, brussels sprouts, cabbage, cauliflower and also tomatoes and onions are great choices. These are loaded with soluble fiber, live enzymes, vitamins and minerals that reverse insulin resistance.

• Start intermittent fasting, where you eat all of your daily calories in a 4 hour window and fast for the remaining 20 hours. Fasting naturally makes your cells more sensitive to insulin to control blood sugars. If you struggle with hunger, Take 1-2 tablespoons of MCT oil after your first meal. This coconut-made oil boosts ketones in your blood which feeds your brain cells and keeps you full for longer.

• Stop consuming vegetable oils such as margarine, soy, cottonseed, canola, rapeseed or corn oils. These cheaply made highly processed oils are one of the main causes of diabetes and insulin resistance, because they damage the cells and the pancreas. Replace these with healthier fats mentioned in step 1.

• Load up on anti-diabetic herbs and spices such as cinnamon, garlic, turmeric, ginger, gymnema and berberine. These natural medicines all help your pancreas to make insulin and improve the movement of sugar fuel into your cells Drinking matcha green tea can also help your insulin in controlling blood sugar levels.

• Take control of your stress levels and find ways to relax, such as taking long walks in nature for 30 minutes+ a day. This will help to calm the nervous system and turn off cortisol which may be raising your blood sugars. Try to get at least 8 hours of sleep each day, even if you need to take a nap. This will help to normalise your hormones and keep your stress under control.

 

 I wish you great health, wealth and happiness.