T1D & Supplements: What you should be taking, what’s safe, & what’s not!

What is a supplement and how can they benefit me?

A supplement is just that -- something that helps complete or enhance your diet as you may be lacking certain nutrients. Supplements are used for a variety of reasons. From muscle building, to bulking, to enhancing the immune system or adding something back in that you have deliberately cut out of your day to day eating. It is important to keep in mind that a supplement is a broad term and encompasses protein powders, weight gainers, vitamins, minerals, or herbal supplements. I will try my best to be specific and refer to each one, but keep in mind the supplement “bucket” is quite large. 

Supplements can help us achieve our fitness and weight goals or can even just replace what we are missing day to day. As diabetics, we are prone to lose a lot of water-soluble vitamins and trace minerals, especially if our blood sugar is high and we are constantly peeing.  Aside from that, when having diabetes, a large toll is placed on our body and the normal functions of our body may be impaired. By adding certain supplements, specifically vitamins and trace minerals, we can help stabilize our blood sugars and stay more on track with our levels. 

Lastly when adding any supplement, or new food/diet for that matter, please be sure to do your research. While I do my research and try my best to present accurate and healthful information, I do have my own personal beliefs and have tried supplements myself. It is important to do a comprehensive search on what you plan to add, see both sides of the spectrum and make an educated decision yourself. While I am here to guide you through all the craziness that nutrition is, I am not here to prescribe a supplement regime to you. 

What should I be taking as a diabetic? 

Full disclaimer - there are MANY supplements that can be beneficial for diabetes and for that I ask you to review the above paragraph. For me, a lot of personal experience will go here, as well as research studies and general recommendations we generally give to our diabetic patients. 

My top 3 supplements are: B Vitamin Complex, Vitamin D3, and Magnesium. Here's why: 

Vitamin B Complex

A vitamin B complex consists of 12 different B vitamins, all of which play important roles in our metabolism and bodily functions. It is important to know that B vitamins are water-soluble meaning when we reach a maximum level, we pee them out, and so if we are constantly peeing (aka high blood sugar) and not supplementing them back into our diet, we are constantly at a deficit with our Vitamin B levels. Vitamin B is important in protecting against nerve damage, promotes healthy eyesight, and cell growth -- all of which are important in people with diabetes. This vitamin is also important if you are following a vegan or vegetarian diet. Meat and animal proteins are high in B12 and when we cut those foods out of our diet, we need a way to put back what we are missing.

This is one supplement I personally take daily and when I forget it or skip it, I have low energy levels and feel noticeably different. 

Vitamin D3

Hello sunshine vitamin! Yes it is true Vitamin D is activated in our kidneys by sunlight.   Due to changes in lifestyle and use of sunscreen we sometimes interfere with how the sun affects our vitamin D levels. Don’t get me wrong I’m not saying swear off sunscreen in the name of Vitamin D but it is important to understand the ways in which we lower our levels. When supplementing with Vitamin D, it is important to choose D3, as this is the active form and is better absorbed. Usually, we opt for 1,000-2,000 IU which is 1-2 capsules. Vitamin D is crucial for calcium absorption (strong bones), aiding our immune system, and has been shown to help people lose weight.

Magnesium 

Minerals, though slightly different than vitamins, act in the same way in that they aid in many metabolic processes. In this case magnesium is a trace mineral which is crucial to many bodily functions. Magnesium also aids in blood pressure control and can aid in decreasing insulin resistance. AWESOME right? Since it is a trace mineral, it is also easily lost to urination, and because it is important to many processes in the body, it is recommended diabetics try taking it. The Recommended Daily Allowance (RDA) is between 310-420mg, and usually tablets are about 250mg each. 

What is important to know about ALL of these supplements is that you can find them in natural foods such as fruits, veggies, fish, eggs, and many other foods. They are a supplement which means they should aid in your dietary intake, not be your sole source of this nutrient. If you choose to take one of these supplements, try taking the amount that is on the lower end of the recommended range, because chances are you are already getting some form of it through the foods you eat. 

What should I be wary of taking? 

It is really important to be aware of multiple medications you may be taking or of any other chronic conditions you may have. While it is impossible for me to address every single medication or supplement you might come into contact with, I’d like to keep it general. That being said, kidney damage is one of the long term consequences with uncontrolled blood sugar. If this applies to you, it is important to be mindful of the amount of protein in your diet, including supplements. These supplements can include protein, creatine, chromium, and fat-soluble vitamins like Vitamins A, D, E, and K. 

Be mindful of supplements that may have added sugar, especially pre-workout or protein powders. These may be contributing extra carbs to your diet that you may be forgetting. 

Lastly, if it seems too good to be true, it probably is. What I mean by that is that if something promises to cure diabetes or advertises itself as a “Natural diabetes cure” or says you can “replace your diabetes medications,” it is definitely something you should be looking at twice. Definitely get a second opinion on that and run it by your endo or doctor. Chances are it is false advertising, but if you really want to start it, speak with your medical team first. 

How can I check if a supplement is safe for me?

It is not uncommon for drugs to interact with each other, meaning they can enhance each other’s effects or cause some type of toxic reaction in the body. While I could go on and on about the different types of medications or supplements that can interact with each other, it is much easier to check below with a trusted source. 

https://www.webmd.com/interaction-checker/default.htm?fbclid=IwAR1ThK4WtKvuigubZrqEz_U_RqyUWZEFyDfuqflktlmzdnXnCl2aDSxgy8I

So that wraps up the basic supplement discussion I was hoping to share. Of course, there are so many more supplements and herbal remedies that I did not mention, so if you have something on your mind, please comment below and let me know! I always love learning something new, especially from my ever knowledgeable diabetes gang. 

And as always, keep up the fight! 

Taylor