Specific vitamins and minerals are also crucial for supporting metabolic health. B vitamins,
particularly B6 and B12, play a key role in metabolism, while minerals such as magnesium and chromium have been shown to support blood sugar balance.
Minerals Involved in Metabolic Health:
 Magnesium:
Magnesium plays an important role in insulin sensitivity. It’s required for insulin to carry
glucose across the receptor and into the cells. It helps regulate insulin secretion. Magnesium
deficiency has been linked to insulin resistance. In addition, magnesium helps regulate
metabolism and energy levels, which can impact the production of thyroid hormones levels
are low.
Selenium:
Selenium is a critical component of the enzyme that converts T4 to T3, and a lack of selenium can lead to a reduction in the production of this active form of thyroid hormone.
 Iron:
Iron is involved in the production of thyroxine, T4, one of the two main hormones
produced by the thyroid gland. In addition, a lack of iron can lead to anemia, which can affect the production of thyroid hormones.
 Chromium:
Chromium is a mineral that helps regulate insulin sensitivity by improving the way the
body processes glucose. Chromium is required to transport glucose and insulin into cells, and high carbohydrate diets tend to deplete chromium stores. Supplementation has been shown to improve insulin sensitivity and lower blood sugar levels.
Vitamins and Metabolic Health
Vitamin D:
Vitamin D is a fat-soluble vitamin that helps regulate insulin sensitivity and glucose metabolism. Low levels of vitamin D have been linked to a higher risk of insulin resistance and type 2 diabetes. Vitamin D reduces insulin resistance probably through its effect on calcium and phosphorus metabolism and through the upregulation of the insulin receptor gene. One study on 5,677 subjects with impaired glucose tolerance showed that vitamin D supplementation increased insulin sensitivity by 54%. Another study suggested that vitamin D deficiency had a negative effect on t-cell function in pancreatic t-cells.
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Vitamin B1:
Vitamin B1, also known as thiamine, is a water-soluble vitamin that helps regulate insulin
sensitivity. As a coenzyme, it’s essential for the synthesis and secretion of insulin, and its level decreases in diabetes. It appears to have a role in the function of Glut2, a glucose transporter in pancreatic cells whose inactivation leads to impaired insulin secretion.
Vitamin B6:
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that helps regulate insulin
sensitivity. Pyridoxine deficiency has been linked to insulin resistance and high blood sugar levels. Vitamin B6 is a cofactor for approximately 150 reactions that regulate the metabolism of glucose, lipids, amino acids, DNA, and neurotransmitters. In addition, it plays the role of antioxidant by counteracting the formation of reactive oxygen species (ROS) and advanced glycation end-products (AGEs).  Epidemiological and experimental studies a clear protective effect of vitamin B6 on diabetic complications. B6 is also involved in the production of thyroid hormones and helps convert the inactive form of thyroid hormone, T4, into its active form, T3.
Vitamin B12:
Vitamin B12 is involved in the metabolism of homocysteine, which can impact the production of thyroid hormones if elevated. Homocysteine also has been shown to impair the uptake of the thyroid into cells at the receptor level. Because B12 is a cofactor in the conversion of methylmalonic acid to succinylcholine, methylmalonic acid accumulates in B12 deficiency and causes an increase in fat production (lipogenesis) that can result in insulin resistance. In addition, Vitamin B12 is important in protecting against the microvascular and nerve tissue damage caused by elevated blood sugar.
Vitamin C:
Vitamin C is an antioxidant that helps regulate insulin sensitivity and blood sugar balance. The antioxidant effect of Vitamin C protects the insulin receptors from damage. This article explores the finding of 28 studies and describes mechanisms. The mechanism by which these vitamins and minerals support metabolic health is complex and interrelated. The mechanisms proposed here are supported by numerous studies, yet there is still more research needed.
Herbs that support Metabolic Function:
Ashwagandha:
Ashwagandha has been found to have a positive effect on thyroid function and cortisol levels, which can help regulate metabolism. It has actually been shown to help regulate the production of thyroid hormones, and as a result, reduce symptoms of stress and anxiety that can affect thyroid function.
Berberine:Â
Berberine is an alkaloid compound found in certain herbs, such as Oregon grape root, goldenseal, and barberry, that has been shown to improve insulin sensitivity and lower blood sugar levels as well or better than metformin.
