Insulin sensitivity is one of the most crucial aspects of metabolic health. It determines how well your body turns food into usable energy, how steady your blood sugar stays, and how manageable it is to maintain a healthy weight.

Supporting healthy insulin sensitivity is one of the best things you can do for your metabolism and to help prevent complications that can arise when sensitivity is low.

If you’re concerned about low insulin sensitivity, have risk factors that increase your chances of becoming insulin resistant, or are an athlete or carb-lover who wants their body to be able to better utilize glucose, this article is for you.

We’ll explain everything you need to know about insulin, insulin sensitivity, and insulin resistance. How to know if you are at risk and natural ways to improve insulin sensitivity, including the best glucose disposal agent (GDA) supplement to help control insulin levels and ensure your body metabolizes glucose properly.

What is Insulin?

Insulin is a hormone made by the pancreas that moves glucose (blood sugar) from the food you eat or from your body’s natural release of stored glucose (glycogen) into cells throughout the body.

This might not sound like a crucial function, but energy is required for far more than just movement or activity. Every cell in your body needs energy to perform essential life processes.

Considering glucose is the body’s primary and preferred fuel source, and glucose can’t get into cells to be used for energy without insulin, your body literally depends on insulin to survive.

When insulin production and function are working properly, glucose moves easily into your cells to be used for energy or stored for later. However, if your body doesn’t make enough insulin or doesn’t use it properly, blood sugar builds up in the bloodstream instead of fueling your cells.

Over time, this puts strain on the pancreas and can damage tissues, organs, blood vessels, and nerves, potentially leading to health complications, including diabetes. 

While there are healthy ranges, there isn’t really such a thing as a “normal” insulin level because your body’s insulin release changes throughout the day. 

How much insulin your pancreas produces depends on what you eat, how active you are, and even your stress levels. What’s most important is how well our body responds to insulin, a measurement known as insulin sensitivity.

What is Insulin Sensitivity?

Insulin sensitivity is a measurement of how responsive the cells in your body are to insulin, meaning how easily your body can move glucose out of the blood and into cells to be used for energy instead of remaining in circulation, where it can increase insulin needs and raise blood sugar levels.

When you have high insulin sensitivity, your body can keep blood sugar stable with relatively little insulin because your cells respond to glucose efficiently. If your insulin sensitivity is low, the opposite occurs.

With low insulin sensitivity, your cells don’t respond to insulin as effectively. Glucose has a harder time moving out of the blood and into your cells. To compensate, your pancreas produces more insulin in an attempt to keep blood sugar under control.

Over time, this constant demand can exhaust the pancreas. At that point, blood sugar begins to rise, increasing the risk of prediabetes and, if left unaddressed, type 2 diabetes.

Is Insulin Sensitivity Good?

Typically, the word sensitivity is associated with weakness or fragility. In health, being sensitive often means your body overreacts to something that could be harmless. But in the case of insulin, the opposite is true. 

Being insulin sensitive is a good thing for your body. Sensitive in this context means that your cells respond quickly and efficiently to insulin, allowing glucose to leave your bloodstream and move into your cells, keeping blood sugar steady and energy throughout the body balanced.

In contrast, low insulin sensitivity (sometimes called impaired insulin sensitivity) means your body is struggling to respond to insulin. You have become insulin-resistant. Over time, this can exhaust the pancreas, drive up blood sugar levels, and increase the risk of developing metabolic and other serious health problems.

What is Insulin Resistance?

Insulin resistance is essentially the opposite of insulin sensitivity. It occurs when cells in your muscles, fat, and liver stop responding to insulin as effectively as they should. As the name suggests, they’ve become resistant.

When this happens, the insulin your body produces doesn’t work as well, and glucose has a harder time getting into your cells where it’s needed for energy. To compensate, your pancreas produces more insulin than normal in an effort to keep blood sugar levels stable. 

Eventually, the pancreas can’t keep up, and blood sugar can rise beyond a healthy range and lead to serious health issues.

Health Conditions Linked to Insulin Resistance

Left unmanaged, insulin sensitivity can raise the risk of serious metabolic issues, including prediabetes and progression to type 2 diabetes.

Insulin resistance can also lead to weight gain, depressive disorders, nonfatty liver disease, polycystic ovary syndrome (PCOS, a higher risk of Alzheimer’s disease, different types of cancer, and is strongly associated with heart disease.

Signs of Insulin Resistance

Many people with impaired insulin sensitivity don’t experience any symptoms and only discover they’re insulin resistant during routine bloodwork that reveals significant changes in glucose, insulin, and/or cholesterol levels.

When symptoms do appear, it’s usually not until blood sugar levels are significantly affected. Signs that might indicate insulin resistance can include:

• Difficulty losing weight or unexpected weight gain 

• Strong cravings for carbohydrates or sugar

• Frequent fatigue, especially after meals

• Increased hunger even after eating

• Elevated blood pressure or cholesterol 

• Increased thirst and urination

• Slow-healing wounds

• Blurred vision

While insulin resistance can’t be diagnosed from symptoms alone, because insulin resistance is a precursor to diabetes and other serious health issues, it’s important to pay attention if you have any of these patterns and talk to your healthcare provider as soon as possible if symptoms persist.

Signs of Insulin Sensitivity

Unlike insulin resistance, which can create noticeable issues over time, the signs of insulin sensitivity appear as subtle patterns that simply reflect a body and metabolism that is functioning as it should.

People with good insulin sensitivity may notice things like:

• Stable energy throughout the day

• Healthy weight maintenance without extreme effort

• Feeling satisfied after meals

• Not  experiencing frequent sugar cravings

• Routine blood work with fasting glucose in a healthy range

These signs don’t guarantee perfect insulin function (only lab testing can confirm that), but they are encouraging indicators that your body is using insulin efficiently.

How To Know if You are Insulin Sensitive or Insulin Resistant?

Insulin resistance is a complex metabolic condition that doesn’t always have obvious symptoms. While issues with losing weight and signs of high blood pressure might be signs that may signal you are becoming insulin resistant, the most accurate way to know if you are insulin sensitive or get a definitive diagnosis of insulin resistance is a professional evaluation from a healthcare provider with lab testing.

Doctors will consider your symptoms and risk factors. They will also order lab tests such as an Oral Glucose Tolerance Test (OGTT), fasting glucose, and fasting insulin. These tests can measure how your body is processing glucose and give you the best idea of your insulin sensitivity. A lipid panel, which assesses cholesterol and triglyceride levels, might also be helpful, as these are often abnormal in cases of insulin resistance.

There are also ways to track your blood sugar on your own at home. Using a home glucometer or a continuous glucose monitor (CGM), you can see how your blood sugar responds to meals, exercise, and daily habits. While these tools don’t directly measure insulin levels, they can give valuable insight into how well your body is managing glucose.

For more, read “What is a Normal Blood Glucose Level and How to Even Yours Out.”

What Causes Insulin Resistance?

Insulin resistance can have many potential causes. There isn’t one risk factor, but there are things that scientists believe can make you more susceptible.

Genetics, Family History, Age, and Certain Health Issues

Several genes have been identified that seem to make a person more at risk of developing insulin resistance. Family history of prediabetes and diabetes can also put you at higher risk, as can personal history of conditions such as polycystic ovary syndrome (PCOS), Cushing’s syndrome, acromegaly, sleep apnea, or viral diseases like COVID-19.

Being African American, American Indian, Asian American, Hispanic, Latino, or Pacific Islander might also raise your risk. And while children and teens can develop insulin resistance, being age 35 or older puts you at a higher risk.

Hormones/Pregnancy

Hormonal changes can also influence how sensitive your cells are to insulin. For example, women who are pregnant often experience temporary insulin resistance due to hormones released by the placenta, which sometimes leads to gestational diabetes.

Certain Medications

Long-term use of certain medications, such as glucocorticoids, certain antipsychotics, and some medicines for HIV, might also lower insulin sensitivity.

Being Overweight and Poor Lifestyle Habits

While these things are out of your control, there are other risk factors that can increase your odds, which can be managed through daily choices. Weight management is the most scientifically proven. Obesity and carrying excess fat (especially around the abdomen) are well-established contributors to insulin resistance.

Lack of physical activity, chronic stress, poor sleep, smoking, and eating a poor diet high in refined carbs and added sugar are also believed to be lifestyle choices that can gradually lower your body’s insulin response.

How to Improve Insulin Sensitivity Naturally

If you are concerned that your insulin sensitivity may be low, or you simply want to utilize carbs and nutrients better than ever before,  to ensure they are being used for energy and glucose isn’t being stored as fat, there are natural ways to help your body metabolize glucose more efficiently and support your body's insulin response..

You can even take steps to improve insulin resistance once it has already developed. If you have prediabetes or type 2 diabetes, your healthcare provider will likely have you on medication to help manage blood sugar, but that doesn’t mean lifestyle changes don’t matter. In fact, research shows several natural approaches can significantly improve insulin sensitivity.

In some cases, people working closely with their healthcare provider have been able to reduce or even come off certain blood sugar medications by making the right combination of lifestyle changes and supplements.

Here are a few natural solutions shown to help support healthy insulin sensitivity;

1: Maintain a Healthy Weight

Being obese or having unhealthy levels of body fat is one of the strongest predictors of insulin resistance. Research shows that even modest weight loss can significantly improve insulin sensitivity and lower the risk of developing prediabetes and type 2 diabetes.

The goal isn’t extreme dieting. In fact, dieting extremes and yo-yo dieting can cause metabolic damage of their own. When trying to lose weight, the goal is to create sustainable, healthy habits that help you reach and maintain a weight that supports your metabolism.

2: Manage Blood Sugar Levels

Keeping blood sugar steady is one of the best ways to protect insulin sensitivity. Large blood sugar spikes after meals followed by crashes force your body to release more insulin than it should, which, over time, can reduce insulin sensitivity.

You can promote healthier blood sugar levels by:

• Building balanced meals with protein, fiber, and healthy fats to slow down how quickly glucose enters the bloodstream.

• Limiting highly processed foods and added sugars, which cause faster blood sugar spikes.
  

• Eating regular, balanced meals instead of skipping and then overeating.
  

• Staying active, even with light movement like walking after meals, helps muscles pull glucose from the blood without needing as much insulin.

To learn more, read “What Can I Do About My High Blood Pressure?”

3: Don’t Smoke

If you wanna lower your risk of insulin resistance by at least 30-40%, if you smoke or use nicotine products… STOP!

Chemicals in cigarettes can damage your cells. This leads to oxidative stress and inflammation, making it more difficult for your body to use insulin correctly.

Nicotine itself also makes it harder for your cells to respond to insulin and alters the balance of hormones, such as cortisol and growth hormone, which can also contribute to insulin resistance. Nicotine also makes it harder to manage blood sugar. 

Additionally, people who smoke have a higher risk of stomach fat, which is a well-known risk factor for insulin resistance, even if you aren’t overweight.

If you don’t smoke or use nicotine products, don’t start. If you do, the sooner you quit, the sooner your body can start to heal and hopefully begin to respond to insulin more effectively.

4: Make Lifestyle Changes That Support Insulin Sensitivity

Beyond weight management, everyday lifestyle habits have a significant influence on how well your cells respond to insulin. Small, consistent changes in your routine can help keep blood sugar stable and reduce the strain on your pancreas.

Lifestyle factors that are proven to support insulin sensitivity include:

• Diet

• Exercise

• Optimize Sleep

• Manage Stress

Each of these habits works together to support healthy insulin function. Even small improvements in these areas can make a measurable difference over time.

How Diet Impacts Insulin Sensitivity

What you eat and drink plays a direct role in how your body responds to insulin. Certain nutrients and dietary patterns can help improve insulin sensitivity, while others make it harder for your cells to use insulin efficiently.

Dietary choices that may help improve insulin sensitivity include:

• High-fiber foods: Vegetables, fruits, beans, and whole grains slow digestion and keep blood sugar levels steadier.
  

• Foods rich in Omega-3 fatty acids: Fatty fish like salmon, sardines, and mackerel are high in omega-3s and may support healthy metabolism and reduce inflammation.
  

• Polyphenol-rich foods: Berries, green tea, and dark chocolate contain plant compounds linked to improved insulin function.
  

• Apple cider vinegar: Research is mixed, but some studies show that consuming apple cider vinegar may reduce post-meal blood sugar spikes in some individuals.
  

• Green tea: Green tea contains a powerful antioxidant called epigallocatechin gallate (EGCG), which helps increase insulin sensitivity. Several studies show that drinking green tea may help improve insulin sensitivity and reduce blood sugar.
  

• Herbs and Spices: Research has discovered around 900 beneficial compounds in a variety of herbs and spices that may improve insulin sensitivity. One of the most studied is cinnamon. Fenugreek, turmeric, ginger, and garlic also show promising results. Basil, dill, fennel, parsley, cumin, nutmeg, oregano, and rosemary are also on the list of herbs and spices with these beneficial compounds. 

Foods to limit that can potentially impair insulin sensitivity include:

• Refined grains such as white bread, white rice, and many baked goods
  

• Sugary drinks like soda and sweetened juices
  

• Processed foods and snacks high in added sugars or unhealthy fats
  

• Saturated and trans fats in excess

Diet Tip: If you are going to eat a meal higher in carbs, there are natural herbs and vitamins you can take that can help assist your body in metabolizing the glucose from those carbs more efficiently. These supplements are often called Glucose Disposal Agents (GDAs). You’ve gotta be careful though. Many brands that sell GDAs underdose or poorly formulate their products.

At Revive MD, our physician-formulated glucose supplement was developed using numerous studies to formulate a GDA supplement with proven ingredients in clinically effective dosages, ensuring that this GDA does exactly what it claims to do.

What About Meal Timing? Can Intermittent Fasting Improve Insulin Sensitivity?

Intermittent fasting has gained attention as a potential way to improve insulin sensitivity. 

Some research shows that giving the body longer breaks between meals can help reduce insulin levels and support blood sugar control. However, the results vary depending on the type of fasting, the individual’s overall health, and the quality of the diet during eating windows.

Intermittent fasting may be helpful for some people, but it is not a magic solution. Regardless of how you time your meals or the window in which you eat them, the most important factor in improving insulin sensitivity is a nutrient-rich, balanced diet that supports blood sugar stability.

How Exercise Impacts Insulin Sensitivity

Exercise is one of the most effective ways to improve insulin sensitivity, lower blood sugar, and reduce the amount of insulin your body needs.

When you move, your muscles contract, and that contraction itself helps pull glucose out of the bloodstream and into your cells, even without insulin.

Any type of exercise is beneficial, but different types of exercise offer unique benefits:

• Resistance training builds muscle, and the more muscle you have, the more efficiently your body can use glucose.

• Walking (especially after meals) is shown to help blunt post-meal blood sugar spikes.

• Cardiovascular exercise, such as jogging, cycling, or swimming, can help improve how your body uses both glucose and fat for energy.

Try incorporating each form of exercise into a consistent exercise regimen. You don’t have to work out every day or spend hours in the gym. Even small amounts of movement throughout the day can improve insulin sensitivity. The key is consistency.

How Sleep Impacts Insulin Sensitivity

Sleep is often overlooked, but it has a significant influence on insulin sensitivity.

Even a single night of poor or disrupted sleep can make your body less responsive to insulin the next day.  Over time, chronic sleep loss can lead to higher insulin levels, greater cravings for sugary foods, and increased risk of insulin resistance.

Aim for 7-9 hours of consistent, high-quality sleep by keeping a regular bedtime, limiting screen time before bed, and creating a restful environment.

If you still struggle to wind down, consider a natural sleep supplement.

How Stress Impacts Insulin Sensitivity 

Stress triggers the release of hormones like cortisol and adrenaline, which, in excess, can raise blood sugar as part of the “fight or flight” response. When stress becomes chronic, these hormones remain elevated and can interfere with insulin’s ability to do its job.

Managing stress through regular movement, mindfulness practices, breathing exercises, a well-structured morning routine, or even natural supplements can help bring stress hormones back into balance, supporting better mental well-being and making it easier for your body to maintain healthy insulin sensitivity.

3: Consider Insulin Sensitivity Supplements That Support Blood Sugar Balance

When attempting to naturally improve insulin sensitivity, the right supplements can complement a solid foundation of diet, exercise, sleep, and stress management.

Certain nutrients, many of which aren’t typically found in foods or are difficult to obtain from diet alone, are shown to help improve insulin sensitivity by supporting balanced blood sugar and metabolic health.

Examples of supplements that have been studied to support blood sugar balance or healthy insulin sensitivity include:

• Berberine: A plant compound that has been widely studied for overall metabolic health. Human research shows it may support healthy blood sugar balance and improve insulin sensitivity.

• Bergamot Extract: An extract that is rich in polyphenols and is most often studied for its impact on cholesterol. Some evidence suggests it may help reduce LDL cholesterol while supporting overall metabolic health, which indirectly benefits insulin sensitivity.

• Grapeseed Extract: Known for its antioxidant properties, grapeseed extract is shown to help defend against oxidative stress and inflammation, both of which are linked to reduced insulin sensitivity. Supporting cellular health in this way may contribute to healthier glucose metabolism.

• Fenugreek: An herb with several compounds that are believed to have an anti-insulin resistance effect. Fenugreek has been traditionally used to improve insulin resistance, and some studies have shown it may have beneficial effects on blood sugar control and insulin sensitivity.

• Gymnema: Traditionally used in Ayurvedic medicine, Gymnema has been studied for its potential to support normal blood sugar levels. Based on preclinical studies, it shows promise in improving insulin resistance through multiple mechanisms, including reducing sugar absorption and promoting insulin production.

• Alpha-Lipoic Acid (ALA): A naturally occurring antioxidant that has been studied for its ability to reduce oxidative stress, improve mitochondrial function, and reduce inflammation, making ALA a promising natural remedy for improving insulin sensitivity. 

• Chromium: A trace mineral that plays a role in carbohydrate metabolism. Research suggests chromium may support insulin sensitivity and help improve cholesterol levels, particularly in people with prediabetes or type 2 diabetes.

• Vitamin D: The sunshine vitamin is closely tied to metabolic health. People with low levels of vitamin D often show reduced insulin sensitivity. Supplementation may help support blood sugar balance and overall insulin function.

• Vitamin C: While it’s best known for immune health, vitamin C also supports glucose metabolism. Some research suggests that it may aid in insulin production and secretion, leading to healthier blood sugar levels over time.

• B Vitamins: Certain B vitamins help convert the food you eat into energy. They also act as cofactors in pathways that regulate how glucose is broken down and used by cells. By supporting efficient energy production, B vitamins are believed to play a role in overall blood sugar management.
  

• Omega-3s: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to have beneficial effects on insulin resistance. Several studies have shown that omega-3 supplementation can improve insulin sensitivity in individuals with insulin resistance or type 2 diabetes. Animal studies also found that omega-3s prevented the development of insulin resistance induced by a high-fat diet.

• Resveratrol: A natural antioxidant that has been studied for its ability to support insulin sensitivity and metabolic health. Benefits appear strongest in people with existing metabolic concerns, while results are mixed in healthy populations.

• Zinc: A trace mineral that is essential for insulin production, storage, and release. People with diabetes often have lower zinc levels because excess glucose can cause the body to excrete more zinc. Supporting healthy zinc levels may help maintain normal insulin function.

• Inositol: A naturally occurring compound that helps cells take up glucose and counter insulin sensitivity. Inositol is particularly studied in women with PCOS, where it appears to support both insulin sensitivity and hormone balance. Research also suggests it aids in cell communication and mood regulation. 

• Magnesium: A mineral that plays a role in insulin production and signaling. Low magnesium levels are common in people who eat diets high in processed foods. Magnesium supplementation has been studied for its potential to support insulin sensitivity, blood sugar balance, and heart health markers, such as cholesterol and blood pressure.

• Probiotics: The gut microbiome influences metabolic health in many ways. Probiotic supplementation has been linked to improvements in fasting glucose, A1c, and insulin sensitivity, as well as potential benefits for cholesterol and blood pressure.

When purchased from a reputable supplement company and used correctly under a doctor’s guidance, incorporating some of these supplements can provide an extra layer of support for healthy blood sugar balance and improved insulin sensitivity.

Before taking any new supplements, it’s important to speak with your doctor to make sure they’re safe and appropriate for your needs, especially if you’ve been diagnosed with a health issue or take prescription medications.

Best Supplement to Improve Insulin Sensitivity

Many of the clinically studied vitamins, minerals, herbs, and natural compounds mentioned above are available in glucose support supplements that already contain appropriate dosages and combinations. These glucose disposal agents (GDAs) take the guesswork out of which supplement is best for supporting healthy insulin function and glucose metabolism.  

Revive Glucose is one of the most comprehensive glucose support supplements on the market. It combines numerous plant extracts, antioxidants, and essential vitamins and minerals that work together to encourage efficient glucose metabolism, balanced blood sugar, healthy insulin sensitivity, and better overall metabolic health.

Each daily serving includes:

• Vitamin C to support antioxidant activity and cellular health
  

• Vitamin D3 for better overall metabolic health and improved insulin function when deficiency is present
  

• B Vitamins to promote better energy metabolism and glucose utilization
  

• Chromium for its role in improving insulin sensitivity
  

• Berberine HCl to support glucose metabolism and blood sugar balance
  

• Bergamot Extract for supporting lipid balance and overall metabolic health
  

• Grape Seed Extract for its role in protecting against oxidative stress and inflammation
  

• Cinnamon Bark for its potential to support insulin signaling and blood sugar regulation
  

• R-Alpha Lipoic Acid (ALA) to help improve insulin sensitivity and glucose uptake
  

• Fenugreek for healthy blood sugar support
  

• Gymnema extract to support normal blood sugar levels

Revive Glucose also contains AstraGin® and BioPerine®, which are patented natural ingredients that support nutrient bioavailability. Some ingredients aren’t absorbed well by the body, making the supplement less effective. These ingredients are included to ensure you get the most support from our glucose tablets.

There are a lot of glucose supplements or glucose disposal agents (GDAs) on the market, but we formulated ours to be the best GDA available. Rather than using generic blends or underdosed ingredients, Revive Glucose was developed by a physician in collaboration with experts in fitness and nutrition, ensuring the formula is grounded in science and real-world application. 

Revive Glucose delivers ingredients at the same levels studied in clinical research that were shown to support blood sugar balance in both healthy adults and people with metabolic concerns. And as with all Revive MD products, it is third-party tested for purity and Informed Sport certified for safety, giving you confidence in what you’re putting in your body.

Who Should Take Glucose Supplements?

While many of the ingredients in Revive Glucose have been researched in people with diabetes, this supplement is a versatile formula created to support healthy glucose metabolism, steady energy, and overall metabolic balance, and can meet the needs of different lifestyles and goals.

Of course, this GDA supplement can be beneficial for those with insulin sensitivity concerns. But the ingredients in Revive Glucose are also extremely useful for active people, athletes, or those who eat a higher-carbohydrate diet, since these situations increase the body’s demand for efficient glucose use.

However, it’s important to note that taking a GDA supplement isn’t a free pass to eat all the carbs you want and think those calories somehow just magically don’t count.  That isn’t true. GDA supplements don’t “block” carbs; they assist your body in utilizing them.

Additionally, glucose supplements that improve insulin sensitivity when your blood sugar is already in a healthy range could still cause fluctuations. It’s best to use them under the direction of a qualified healthcare provider to ensure they fit your individual needs.

Final Thoughts

When someone is insulin sensitive, it means their cells respond efficiently to insulin, allowing glucose to move out of the bloodstream and into cells for energy.

This is a health goal everyone should strive for, but it’s especially important for individuals with a family history of diabetes, those carrying excess weight, or anyone with other risk factors that would make them more prone to developing insulin resistance. 

Whether insulin resistance can be improved or reversed depends on the individual. However, with consistency, research shows that insulin sensitivity can be enhanced with weight management, daily lifestyle choices, and targeted supplements containing clinically studied ingredients that support healthy blood sugar balance and metabolic function, such as Revive Glucose.

If you are looking to take a proactive approach to your long-term metabolic health and are considering using natural supplements to improve insulin sensitivity, check out the Revive Glucose product page for more information and to read dozens of 5-star reviews of how others are using Revive Glucose to support their health goals.