Key Takeaways
- Normal insulin levels vary among experts, but there aren’t sex-specific recommended insulin levels.
- Having high levels of insulin in your blood can be a sign of insulin resistance, which can lead to or be a sign of prediabetes or diabetes.
- Exercising, eating a balanced diet, and other strategies can help to reverse insulin resistance.
Insulin is a hormone made by the pancreas that helps the body move blood sugar into the cells so that it can be used for energy.
It’s normal for insulin levels to change throughout the day, particularly before or after meals.
But having too much insulin in the blood can be a sign that your body is having a hard time responding to the hormone.
This can lead to insulin resistance, which can cause prediabetes/diabetes and worsen or contribute to other health later down the road.
Thankfully, there are some things you can do to prevent insulin resistance, like exercising, eating balanced meals, managing stress, and getting adequate sleep.
Keep reading to learn more how insulin levels impact our health and what you can do to improve your insulin sensitivity and prevent insulin resistance.
Book an appointment with a women's health dietitian
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Book an appointment with a women's health dietitian
Covered by insurance.
Book an appointment with a women's health dietitian
Covered by insurance.
What Is a Normal Insulin Level for a Woman?
There is some debate among experts about target insulin levels for both men and women (though these ranges are usually the same for both sexes).
No universal standard for recommended insulin levels for women currently exists.
Your target insulin levels can vary depending on several factors, including who’s processing your blood work, who’s interpreting your results, and your overall health.
One reference source used by physicians and other health care workers suggests that a normal fasting insulin level range for adults is <25 mlU/L.
Another study shows that average optimal fasting insulin levels for women may be between 2.34-11.98 μU/mL.
Keep in mind that testing insulin levels on their own isn’t enough to diagnose insulin resistance, hypoglycemia (low blood sugar), or prediabetes.
But interpreting your insulin levels with other test results, like blood sugar or A1C levels, can help your and your doctor get a better picture of your overall health.
What’s a Normal Blood Sugar Range for Women?
A blood glucose test measures the amount of glucose, or sugar, in your blood at a single point in time.
High levels of blood sugar can be a sign of a health condition, like hyperglycemia or diabetes.
Low levels of blood sugar can also be a sign of a health condition, like hypoglycemia. People taking certain diabetes medications may also experience low blood sugar levels.
According to the World Health Organization (WHO), the normal fasting blood sugar range for people without diabetes is between 70 mg/dL - 100 mg/dL (3.9-5.6 mmol/L).
What’s a Normal A1C Range for Women?
The A1C test is a blood test used to diagnose prediabetes and diabetes and track the management of these conditions.
It measures the average levels of blood sugar in your body over the past three months. Other names for this test include the hemoglobin A1C and HbA1c tests.
A1C tests are helpful for getting a picture of your blood sugar levels over a longer period of time than a blood glucose test.
To do this, they measure the percentage of red blood cells with blood-sugar coated hemoglobin.
Blood sugar attaches to hemoglobin, a protein, when it enters the blood. These blood cells regenerate every three months.
Normal A1C range for both men and women is below 5.7%.
Results between 5.7-6.4% indicate prediabetes. 6.5% or above indicate diabetes.
Factors That Affect Insulin Levels in Women
Insulin and blood sugar levels tend to rise and fall together.
For this reason, many of the factors that affect blood sugar levels can also have an impact on insulin levels in the body.
Diet and Nutrition
Diet and nutrition have a significant impact on blood sugar and insulin levels.
Overeating and eating meals that are high in sodium, fat, and high when measured using the glycemic index can raise your blood sugar and require the body to release more insulin to manage these spikes.
Over time, this can lead to insulin resistance.
Physical Activity
Limited physical activity linked to insulin resistance.
Not exercising enough can make it harder for your body to use insulin properly and build muscle that absorbs blood sugar.
Hormones
Certain hormonal disorders can also affect how your body releases and uses insulin.
Conditions that can contribute to insulin resistance include:
- Cushing’s syndrome: Also referred to as Cushing’s disease, a condition marked by excess levels of the cortisol hormone in the body.
- Acromegaly: A rare condition marked by high levels of growth hormone (GH).
- Hypothyroidism: Also called an underactive thyroid, this condition is marked by low levels of thyroid hormones.
Stress
Everyone experiences occasional stress.
But chronic stress can have lasting effects on our physical and mental health.
Some research also suggests that the hormones released during stress, including cortisol and adrenaline, can trigger a spike in blood sugar and insulin levels.
Over time, this may lead to insulin resistance and diabetes.
Sleep
Not getting enough sleep may also lead to insulin resistance and type 2 diabetes, according to one systematic review and a Columbia University randomized trial from 2023.
According to the research from Columbia University, women may be particularly vulnerable to the effects that sleep deprivation can have on cardiometabolic health.
Medications
Certain medications can also cause insulin resistance, including:
- Some high blood pressure medications.
- Steroids.
- Some HIV treatments.
- Some selective serotonin reuptake inhibitors (SSRIs).
- Some psychiatric medications.
Pregnancy
It’s normal for insulin resistance to increase during pregnancy, particularly in the third trimester.
But some people experience exaggerated levels of insulin and blood sugar during pregnancy associated with gestational diabetes.
When Should I Get My Insulin Levels Checked?
Your doctor may recommend testing your insulin levels if you’re experiencing symptoms of hypoglycemia or insulin resistance.
Symptoms of hypoglycemia can include:
- Sweating.
- Feeling shaky or jittery.
- Arrhythmia or irregular heart beat.
- Confusion.
- Dizziness.
- Headache.
- Hunger
Though many people with insulin resistance don’t experience symptoms, possible symptoms or signs of the condition can include:
- High blood pressure.
- Increased waist circumference.
- Polycystic ovarian syndrome (PCOS).
- Acanthosis nigricans (darkened skin patches in the armpits, back, or sides of the neck).
- Skin tags.
Insulin blood tests can also be used to monitor type 2 diabetes treatment.
If you have an immediate family member with insulin resistance or type 2 diabetes, your doctor may also recommend insulin testing.
How to Maintain Healthy Insulin Levels
There are several strategies that can help you to support healthy insulin levels or reverse insulin resistance, including:
- Regular physical exercise.
- Eating a regular, nutrient-dense, and balanced diet.
- Manage stress.
- Get enough sleep (between 7-9 hours per night for most adults).
Book an appointment with a women's health dietitian
Covered by insurance.
Book an appointment with a women's health dietitian
Covered by insurance.
Book an appointment with a women's health dietitian
Covered by insurance.
Takeaway
Insulin is an important hormone that helps the body to shuttle blood sugar into cells and use it for energy.
Having higher or lower-than-normal levels of insulin can be a sign of a health condition, like hypoglycemia, hyperglycemia, insulin resistance, prediabetes, or diabetes.
Getting regular exercise, eating balanced meals, managing stress, and getting enough sleep can help you to keep your insulin levels in check.
How a Dietitian Can Help
Food and nutrition have a big impact on insulin and blood sugar levels.
Working with a dietitian will help you to build a balanced meal plan that supports healthy insulin levels.
If you’re diagnosed with prediabetes or insulin resistance, your dietitian can help you learn how to use your diet to manage the condition.
You can find a dietitian through Nourish to start managing your insulin levels today.
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Frequently Asked Questions
There is no gender or sex-specific insulin target range for adults.
For people without diabetes, some experts recommend a fasting insulin level for adults of <25 mlU/L.
In most cases, insulin levels alone are not sufficient for a diabetes diagnosis.
Your doctor will use a combination of fasting blood sugar, fasting insulin, and/or A1C levels to diagnose prediabetes or diabetes.
There is some debate on ideal fasting insulin levels for people without diabetes.
Some experts recommend a fasting insulin level for adults of <25 mlU/L.
