Best Supplements For Pre-Diabetes
Lifestyle First, Supplements as Support: Tackling Prediabetes with Science
When it comes to preventing or reversing type 2 diabetes, diet and lifestyle remain the first lines of defense. Even if you have a strong genetic predisposition, research consistently shows that lifestyle choices—nutrition, movement, sleep, and stress management—carry more weight in whether those genes are expressed. Studies like the Diabetes Prevention Program (DPP) have shown that lifestyle changes alone can reduce diabetes risk by up to 58%, outperforming medications like metformin in some groups.
For many, prioritizing whole-food, lower-glycemic eating patterns, resistance training, daily activity, and restorative sleep is enough to restore metabolic balance. For others, targeted supplements can provide an additional edge by improving insulin sensitivity, lowering blood sugar, and reducing inflammation.
Evidence-Informed Supplements for Prediabetes
Chromium (Chromium Picolinate)
Chromium helps the body use insulin more effectively. Meta-analyses suggest it may modestly reduce fasting glucose and HbA1c in people with insulin resistance. Food sources include egg yolks, liver, onions, potatoes, and sea vegetables, but supplementation may be useful if dietary intake is low.
Coenzyme Q10 (CoQ10)
CoQ10 supports mitochondrial function and energy production. Small clinical trials suggest it may reduce fasting blood glucose and improve HbA1c in people with type 2 diabetes. Found in oily fish, organ meats, chicken, and beef.
Omega-3 Fatty Acids (EPA & DHA)
Marine-based omega-3s (from fish oil) reduce triglycerides, lower inflammation, and support cardiovascular health—critical since people with prediabetes have higher heart disease risk. While they don’t directly lower glucose, their anti-inflammatory effects are protective.
Berberine (often paired with Alpha-Lipoic Acid, ALA)
Berberine activates AMPK, a cellular “metabolic switch,” improving glucose uptake and insulin sensitivity. Multiple studies show its effects on blood sugar and HbA1c are comparable to metformin. ALA further improves glucose metabolism and reduces oxidative stress.
Magnesium
Magnesium is involved in over 300 biochemical reactions, including glucose transport. Low magnesium is strongly linked with insulin resistance and type 2 diabetes. Supplement forms like glycinate, citrate, or malate are best absorbed. Food sources include avocados, dark leafy greens, nuts, beans, and dark chocolate.
Vitamin D
Low vitamin D levels are associated with greater insulin resistance, higher inflammation, and increased diabetes risk. Supplementation improves insulin sensitivity in those who are deficient. Rich food sources include cod liver oil, salmon, sardines, and fortified foods.
Inositol (Myo- and D-Chiro-Inositol)
Inositol improves insulin signaling and glucose metabolism. Evidence suggests it can lower fasting insulin and HbA1c, sometimes rivaling metformin. It’s particularly effective for women with PCOS, but midlife women navigating insulin resistance can also benefit. Bonus: it may improve sleep when taken in the evening.
The Bigger Picture
Micronutrient deficiencies are common in people with prediabetes and type 2 diabetes, and correcting those gaps can improve outcomes. While supplements may help, they work best when paired with a nutrient-dense eating plan, movement, stress reduction, and optimal protein.
For midlife women, this matters even more. Hormonal shifts in perimenopause and menopause can worsen insulin resistance, redistribute fat to the midsection, and accelerate bone and muscle loss. Protecting muscle mass, optimizing nutrition, and ensuring micronutrient sufficiency can not only reverse prediabetes but also safeguard against osteoporosis, cardiovascular disease, and cognitive decline.
Lifestyle is the foundation, and supplements may provide an extra boost—but both must be personalized to your biology and life stage. If you're struggling with your lifestyle and need support, consider working with a health coach. Schedule your complimentary session below.
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This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.