Adiponectin is often referred to by scientists as a "fat-burning hormone" or the "good fat hormone" because of its powerful role in supporting metabolic balance. This protein hormone is secreted by fat cells (adipocytes) and circulates in the bloodstream, where it helps regulate glucose levels and promote fat oxidation (Delzenne & Cani, 2011).
Low levels of adiponectin are consistently associated with insulin resistance, higher body fat, and metabolic dysregulation. Conversely, supporting your body's natural production of adiponectin may improve insulin sensitivity and overall metabolic health (Cani et al., 2008).
Since adiponectin is a hormone, you can't take it in supplement form. However, certain lifestyle choices and natural compounds have been shown to help increase adiponectin levels naturally.
What Does Adiponectin Do?
Adiponectin plays a variety of beneficial roles throughout the body:
- Improves Insulin Sensitivity: It enhances the body's ability to use insulin efficiently, leading to improved blood sugar regulation (Delzenne & Cani, 2011).
- Reduces Inflammation: Adiponectin has anti-inflammatory properties that protect against chronic inflammation often found in visceral fat (Cani et al., 2008).
- Boosts Energy Expenditure: It helps regulate energy balance, which may help prevent weight gain (Vincent et al., 2013).
3 Research-Backed Strategies to Increase Adiponectin
1. Diet and Weight Management
One of the most effective ways to increase adiponectin is to reduce visceral fat—the fat stored deep around internal organs. This type of fat is most closely linked with metabolic disease.
- Weight Loss: Weight reduction leads to higher circulating adiponectin levels and improves insulin and leptin balance (Delzenne & Cani, 2011).
- Gut Microbiota Support: A diet high in unhealthy fats can reduce beneficial gut bacteria, including Lactobacillus spp., while fiber and plant-based foods may help restore balance (Cani et al., 2008).
2. Physical Activity
Regular movement increases adiponectin levels regardless of weight loss. Even moderate increases in physical activity can improve metabolic markers.
- Exercise and Hormone Regulation: Animal studies show that higher physical activity correlates with increased energy expenditure and adiponectin production (Vincent et al., 2013).
- Non-Exercise Activity: Increasing daily movement (walking, gardening, stretching) may also raise adiponectin levels by boosting energy use.
3. Medicinal Mushrooms: Agaricus blazei Murill (ABM)
The mushroom extract Agaricus blazei Murill (ABM) has been studied for its potential effects on adiponectin and metabolic health.
- Human Clinical Trial Evidence: In a double-blinded, placebo-controlled trial, people with type 2 diabetes who took ABM extract daily for 12 weeks showed a significant increase in adiponectin levels and improved insulin sensitivity (Hsu et al., 2007).
- Animal Study Insights: In rats, ABM extract was associated with reduced weight gain and enhanced energy expenditure, partly through increased locomotor activity and potential modulation of fat absorption (Vincent et al., 2013).
- Effective Dose: The human study used 1.5 grams/day. Based on body weight scaling, the rat dosage (25 mg/kg) translates to approximately 1.75 grams/day for a 70 kg adult.
Talk to Your Healthcare Provider
While research on adiponectin and ABM is promising, it's important to remember that no supplement or single strategy can replace the foundation of healthy eating and physical activity.
Always consult with a qualified healthcare professional before starting any new supplement or lifestyle regimen, especially if you have a medical condition or are taking medication.
Clinical Note for Practitioners
- Mechanism of Action: Adiponectin modulation via ABM may involve improved insulin receptor sensitivity, enhanced fat oxidation, and shifts in the microbiota.
- Clinical Application: Consider ABM extract (1.5–1.75 g/day) as a complementary support in patients with metabolic syndrome or insulin resistance.
Practitioner Usage Guide
- Format: ABM extract in powder or capsule form
- Dosage: 1.5 to 1.75 grams daily, taken with meals
- Duration: 8–12 weeks minimum to evaluate metabolic changes
References
- Cani, P. D., Bibiloni, R., Knauf, C., Waget, A., Villeneuve, G., Neyrinck, A. M., & Delzenne, N. M. (2008). Changes in gut microbiota control metabolic endotoxemia-induced inflammation in high-fat diet-induced obesity and diabetes in mice. Diabetes, 57(6), 1470–1481.
- Delzenne, N. M., & Cani, P. D. (2011). Interaction between obesity and the gut microbiota: relevance in nutrition. Annual Review of Nutrition, 31, 15–31.
- Hsu, C. H., Liao, Y. L., Lin, S. C., Hwang, K. C., & Chou, P. (2007). The mushroom Agaricus blazei Murill in combination with metformin and gliclazide improves insulin resistance in type 2 diabetes: a randomized, double-blinded, and placebo-controlled clinical trial. Journal of Alternative and Complementary Medicine, 13(1), 97–102.
- Vincent, M., Philippe, E., Everard, A., Kassis, N., Rouch, C., Denom, J., Takeda, Y., Uchiyama, S., Delzenne, N. M., Cani, P. D., Migrenne, S., & Magnan, C. (2013). Dietary supplementation with Agaricus blazei Murill extract prevents diet-induced obesity and insulin resistance in rats. Obesity, 21(3), 553–561.