Adiponectin is often referred to as the “fat-burning hormone” because of its central role in supporting metabolic health. Unlike many hormones associated with weight regulation, adiponectin levels tend to decrease as visceral fat increases. Lower adiponectin levels are associated with insulin resistance, increased inflammation, and reduced metabolic flexibility (Polito et al., 2020). Fortunately, several lifestyle and dietary strategies can help support healthy adiponectin function.
This article provides a research-backed overview of how to support adiponectin naturally, with an evidence-informed approach suitable for health-conscious individuals and practitioners.
1. Support Energy Balance and Visceral Fat Reduction
Weight reduction remains the most powerful factor associated with improved adiponectin levels. Even small reductions in fat mass may help restore healthier hormonal patterns by improving insulin sensitivity and reducing inflammatory signaling (Foula et al., 2020). Approaches such as moderate caloric deficit, regular physical activity, and increased daily movement can be highly effective.
2. Emphasize Healthy Fats: Avocados and Monounsaturated Fat
Foods rich in monounsaturated fatty acids (MUFAs), such as avocados, may help support adiponectin levels. MUFAs play a role in improving lipid metabolism and reducing inflammation, both of which support adiponectin signaling (Foula et al., 2020). Incorporating avocado, olive oil, or nuts into meals may be a simple way to improve nutrient quality while supporting metabolic health.
3. Increase Omega-3 Fatty Acids from Fish
Omega-3 fatty acids—EPA and DHA—found in fatty fish such as salmon, sardines, and mackerel, have been linked to increases in adiponectin in clinical populations. In individuals at high cardiometabolic risk, omega-3 supplementation has been shown to influence adiponectin and inflammatory markers (Mostowik et al., 2013). These fats also support cardiovascular health, making them a valuable addition to metabolic wellness protocols.
4. Consume Green Tea and Catechin-Rich Beverages
Green tea contains catechins such as EGCG that support metabolic function and fat oxidation. While not all human trials show a direct increase in adiponectin, green tea consumption has been associated with reductions in body fat and improvements in metabolic markers, which indirectly support adiponectin levels (Nagao et al., 2007; Sone et al., 2011). Incorporating green tea or matcha into daily routines may offer metabolic benefits.
5. Add Nuts and Seeds for Polyphenols and Fiber
Nuts and seeds provide healthy fats, polyphenols, and dietary fiber that support healthy inflammatory pathways and metabolic signaling. Research suggests that these plant compounds influence adiponectin and related metabolic markers (Polito et al., 2020). Almonds, flaxseeds, walnuts, and chia seeds can be added to meals to improve nutrient richness while supporting metabolic health.
6. Prioritize Legumes and High-Fiber Foods
Legumes such as chickpeas, lentils, and black beans are high in soluble fiber and phytate-rich compounds. Higher-fiber diets support favorable gut microbiota composition, insulin sensitivity, and metabolic balance. Notably, phytate-rich foods have been associated with increases in adiponectin levels in individuals with type 2 diabetes (Sanchis et al., 2023). Aiming for several servings of legumes per week is a practical, accessible strategy.
7. Consider Medicinal Mushrooms: Agaricus blazei Murill
Agaricus blazei Murill (ABM) extract has been studied extensively for its effects on metabolic and inflammatory pathways.
Human research
In a 12-week randomized controlled trial, ABM extract increased adiponectin levels and improved insulin resistance in adults with type 2 diabetes (Hsu et al., 2007). These findings highlight ABM’s potential role in supporting metabolic health.
Mechanisms from preclinical studies
Animal studies provide further insights. ABM intake has been associated with:
- Increased energy expenditure
- Reduced pancreatic lipase activity (suggesting reduced fat absorption)
- Improved inflammatory markers in visceral fat
(Vincent et al., 2013)
These pathways align closely with the body’s natural mechanisms for supporting adiponectin.
Applying These Findings
A practical, evidence-informed approach to supporting adiponectin includes combining:
- Regular physical activity
- Fiber-rich meals
- Omega-3–rich fish
- Plant-based whole foods
- Polyphenol-rich beverages such as matcha green tea
- Evidence-supported supplements such as Agaricus blazei Murill extract
Individuals should consult a qualified healthcare provider before beginning supplementation to determine what is safe and appropriate for their personal health circumstances.
References
- Foula, W. H., et al. (2020). Effect of a weight loss program on serum adiponectin and insulin resistance among overweight and obese adult pre-menopausal females. Journal of the Egyptian Public Health Association, 95(1).
- Mostowik, M., et al. (2013). Omega-3 polyunsaturated fatty acids increase plasma adiponectin, leptin and resistin in high risk patients with stable coronary artery disease. Journal of Nutrition and Metabolism, 2013.
- Nagao, T., Hase, T., & Tokimitsu, I. (2007). A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity, 15(6), 1473–1483.
- Polito, R., et al. (2020). The important role of adiponectin and orexin-A, two key hormones that bridge metabolism and stress. Frontiers in Physiology, 11, 356.
- Sanchis, P., et al. (2023). Daily phytate intake increases adiponectin levels among patients with type 2 diabetes mellitus. Nutrition & Diabetes, 13(1), 231.
- Sone, T., et al. (2011). Randomized controlled trial for effect of catechin consumption on serum adiponectin level. Food & Nutrition Research, 55(1), 8326.
- Vincent, M., et al. (2013). Dietary supplementation with Agaricus blazei Murill extract prevents diet-induced obesity and insulin resistance in rats. Obesity, 21(3), 553–561.