Your body is like a machine that needs different fuels to run properly—carbs, proteins, and fats give you energy, but you also need micronutrients (vitamins and minerals) to keep everything working smoothly.
Today I found an article talks about how eating the right foods can help prevent and manage type 2 diabetes (T2D) which is a type of metabolic syndrome.
One big finding from a new study is that almost half (45%) of people with T2D don’t get enough important micronutrients. The most common missing nutrient was vitamin D, which affects how insulin works. Other common deficiencies included magnesium, vitamin B12, and iron. The study suggests that fixing these deficiencies through nutrition might help manage diabetes better.
Some experts believe this lack of nutrients—called “hidden hunger”—might be another way to help treat diabetes along with regular medicine. However, researchers still need more studies to prove exactly how missing vitamins affect the disease.
Doctors also noticed that women with T2D tend to have more micronutrient deficiencies than men, possibly because of differences in diet and lifestyle.
One expert pointed out that many people are low on vitamin D because they spend a lot of time indoors and don’t get enough sunlight, which helps the body produce vitamin D naturally. However, there’s debate about whether testing for vitamin D is necessary, as some health organizations argue that boosting levels hasn’t shown major benefits.
To make sure you’re getting enough micronutrients, a dietitian in the article recommends:
- Eating whole foods like fruits, vegetables, nuts, seeds, beans, and whole grains
- Getting protein from a mix of sources (like fish, eggs, dairy, beans, and nuts)
- Including healthy fats from natural foods like nuts, seeds, and olives
- Using herbs and spices, which help improve insulin sensitivity
- Cutting back on added sugars, which can help protect the pancreas and improve insulin function
How to get more vitamin D
Some research suggests that people with diabetes or metabolic syndrome might benefit from higher doses (2,000–4,000 IU daily) to improve insulin sensitivity and inflammation. The problem is not everyone is able to absorb vitamin D as well as Jane Doe Average, and therefore you may need a bigger dose.
I’d like to point out it takes 10-20 minutes of sun exposure with 22% of uncovered skin can synthesize 1000 IU of vitamin D — in the spring and summer. To get 2000 IU, you could drink 20 cups of vitamin D-fortified milk. If you’re lucky, you could catch and eat wild salmon which contains 800 to 900 IU per 3.6 ounces. Its really hard to consume food with that much vitamin D.
I take a suppliment of Vitamin D3 5,000 IU + K2 100 mcg only because I was showing deficiency symptoms. I’ve also taken the 25-hydroxy vitamin D blood test. Normal results is 40 and 80 ng/mL, my levels without suppliments is below 20 ng/mL which is marked as deficient by my doctors. Aperently my ability to absorb vitamin D sucks.
Just talk to your doctor and get some tests, and find the right amount for you.
How to Get More Magnesium
Another study suggest that 250–500 mg per day of magnesium supplementation may improve insulin sensitivity, blood sugar levels, and inflammation in people with T2D or metabolic syndrome. While other experts recommend around 300–400 mg per day for better glucose control and reduced risk of complications.
In terms of food, a half cup of pumpkin seeds, which is about 60 grams, contains about 300 milligrams of magnesium (and 420 calories). While 1-cup (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium. If you’re thinking about getting magnesium from kale and spinach – don’t: 7gm of magnesium from 1 cup of kale and 24g for 1 cup of spinach.
I don’t feel like eating that much of either food in huge quntities, so I take a suppliment of 250 mg of magnesium glycinate per day.
How to Get More Vitamin B12
Most doctors will say that for individuals with metabolic syndrome and diabetes, a typical recommended dose of vitamin B12 is 1000 micrograms (mcg) per day for a week, followed by a weekly dose for four weeks to correct any deficiency.
Outside of that, the daily dose for adults is 2.4 mcg. You can get that in a serving size (3 to 4 oz) of beef, tuna or salmon. Nutritional yeast is the best source of vitamin B12 with about 3mg with 2 tablespoons
Overall, though the article emphasizes that instead of relying only on vitamin supplements, it’s best to get these essential nutrients from real, whole foods to prevent type 2 diabetes.
Personally, I think you’ll need to suppliment if you already have metabolic syndrom or type 2 diabetes depending upon what your tests say.
Resources:
Mangal, Daya Krishan, et al. “Burden of Micronutrient Deficiency among Patients with Type 2 Diabetes: Systematic Review and Meta-Analysis.” BMJ Nutrition, Prevention & Health, 29 Jan. 2025, p. e000950. Accessed on 3 Feb 2025.
Pelc, Corrie. ““Hidden Hunger” with Diabetes: Deficiency in These Vitamins, Minerals May Be Culprit.” Medicalnewstoday.com, Medical News Today, 30 Jan. 2025. Accessed 3 Feb. 2025.
Nascimento, Iamila, et al. “Effects of Vitamin D Supplementation on Metabolic Syndrome Parameters in Patients with Obesity or Diabetes in Brazil, Europe, and the United States: A Systematic Review and Meta-Analysis.” Journal of Steroid Biochemistry and Molecular Biology/the Journal of Steroid Biochemistry and Molecular Biology, 1 July 2024, pp. 106582–106582, Accessed 3 Feb 2025.
Dong, J.-Y., et al. “Magnesium Intake and Risk of Type 2 Diabetes: Meta-Analysis of Prospective Cohort Studies.” Diabetes Care, vol. 34, no. 9, 25 Aug. 2011, pp. 2116–2122. Accessed 3 Feb 2025.
“How Much Vitamin D Do You Really Need? How Much Vitamin D Do You Really Need?” Accessed 3 Feb. 2025.
