If you have diabetes, you probably work hard to manage it every day—watching what you eat, taking your medications, and checking your blood sugar regularly. Yet sometimes, despite all that effort, you still feel tired, experience tingling in your feet, or notice your numbers aren’t improving as much as you’d hope. Many people in the same situation wonder why things feel harder than they should.
The good news? Emerging research points to something that often gets overlooked: certain vitamin levels that tend to run low in people with diabetes. Supporting these levels through food and, when needed, supplements could make a real difference in how you feel day to day. Keep reading to discover which three vitamins researchers study most in relation to diabetes—and practical steps you can take starting today.
Why Vitamin Levels Can Drop When You Have Diabetes
High blood sugar doesn’t just affect glucose—it can also impact how your body uses and retains important nutrients. Excess glucose in the urine can carry away water-soluble vitamins. Ongoing inflammation uses up others faster than usual. Even some common medications may interfere with absorption.
Studies, including those published in journals like Diabetes Care and the American Journal of Clinical Nutrition, show that lower levels of specific vitamins are common among people with type 2 diabetes. The result? Everyday symptoms like fatigue, nerve discomfort, and slower healing may become more noticeable.
But here’s the encouraging part: many studies suggest that bringing these vitamin levels into a healthy range—through diet first and supplements when appropriate—can support better energy, comfort, and overall well-being.
Vitamin C: The Antioxidant That Supports Daily Energy and Healing
Vitamin C is a powerful antioxidant that helps protect cells from oxidative stress, something researchers link to many diabetes-related concerns.
When blood sugar stays elevated, glucose and vitamin C compete for the same entry points into cells. Often, glucose wins, leaving cells with less vitamin C than they need.
Signs that your vitamin C levels might be low include:
- Feeling tired even after a full night’s sleep
- Bruises or small cuts that take longer to heal
- Frequent colds or minor infections
- Gums that bleed easily when brushing
Research in Nutrients and the Journal of Clinical Endocrinology & Metabolism indicates that adequate vitamin C intake may support insulin sensitivity and help reduce markers of inflammation.
Easy Ways to Boost Vitamin C Without Spiking Blood Sugar
Focus on low-carb, vitamin-C-rich foods:
- One medium red bell pepper (raw or lightly steamed): about 150–200 mg
- One kiwi fruit: 70–90 mg
- Half a cup of fresh strawberries: around 50 mg
- A handful of broccoli florets: 50–80 mg
Many experts suggest people with diabetes aim for 500–1,000 mg daily from food and, if needed, a high-quality supplement. Liposomal forms are often recommended because they absorb better.
Vitamin E: The Nutrient That Helps Protect Nerves and Circulation
Vitamin E, especially in its natural mixed tocopherol form, acts as another key antioxidant. It helps neutralize free radicals that can damage nerves and blood vessels over time.
Diabetes increases oxidative stress, causing the body to use vitamin E faster. Studies in Diabetes Research and Clinical Practice show that many people with diabetes have lower circulating vitamin E levels.
Common signs of insufficient vitamin E:
- Numbness, tingling, or burning sensations in hands or feet
- Dry or cracked skin that doesn’t improve
- Muscle cramps after light activity
- General feelings of weakness
Clinical trials, including one in Diabetes Care, found that vitamin E supplementation supported nerve comfort and improved blood flow in participants with diabetes.
Diabetes-Friendly Sources of Vitamin E
Great everyday options include:
- 1 ounce of sunflower seeds: about 10 mg (roughly 66% of daily needs)
- 1 ounce of almonds: around 7 mg
- Half an avocado: 2–3 mg
- A serving of spinach or Swiss chard: 2–4 mg
When choosing a supplement, look for natural mixed tocopherols (d-alpha plus gamma, delta, and beta) at 200–400 IU daily. Avoid synthetic dl-alpha forms, which absorb less effectively.
Vitamin B6 (Active Form P-5-P): The One Many on Metformin May Need Most
Vitamin B6, particularly in its active form pyridoxal-5-phosphate (P-5-P), plays a central role in hundreds of body processes—including how cells respond to insulin and how homocysteine (an inflammatory compound) is kept in check.
Long-term use of metformin, one of the most common diabetes medications, is linked in multiple studies (including in the Journal of Clinical Pharmacology) to lower vitamin B6 levels. This can contribute to nerve issues and higher homocysteine.
Signs you might benefit from more B6:
- Tingling or burning that gradually worsens
- Restless legs at night
- Morning stiffness or carpal tunnel-like symptoms
- Cracks at the corners of the mouth
Research in the European Journal of Clinical Nutrition shows that restoring B6 levels can support nerve health and help maintain healthy homocysteine.
Best Ways to Get Active B6
Food sources include:
- 3 ounces of wild salmon or beef liver: 0.9–1.0 mg
- 3 ounces of chicken breast or turkey: 0.5–0.6 mg
- One cup of cooked chickpeas: about 1.1 mg
For many people on metformin, food alone isn’t enough. P-5-P supplements (25–50 mg daily) bypass conversion steps and work directly. Trusted brands include Pure Encapsulations, Thorne, and Seeking Health.
Quick Comparison: Which Vitamin Might Help You Most?
| Vitamin | Main Areas of Support | How Soon You Might Notice Changes | Best Approach |
|---|---|---|---|
| Vitamin B6 (P-5-P) | Nerve comfort, insulin signaling, homocysteine | 2–8 weeks | Supplement often essential |
| Vitamin E | Nerve protection, circulation, heart health | 4–12 weeks | Food + supplement |
| Vitamin C | Energy, healing, inflammation, immunity | 1–4 weeks | Food first, liposomal supplement if needed |
Your Simple 30-Day Plan to Support These Vitamin Levels
Start slow and build up. Always discuss with your healthcare provider first.
Week 1
- Morning: 500 mg liposomal vitamin C
- Snack: 1 oz sunflower seeds or almonds
Week 2
- Add: 200–400 IU natural vitamin E with lunch
- Dinner: Include salmon, chicken, or chickpeas
Week 3
- Add: 25–50 mg P-5-P in the morning
- Evening: Another 500 mg vitamin C if tolerated
Week 4
- Continue full routine
- Track how you feel—energy, comfort, morning readings
Small, consistent steps often bring the biggest benefits.
The Bottom Line
Managing diabetes is about more than just carbs and medication. Paying attention to these three vitamins—through delicious, diabetes-friendly foods and carefully chosen supplements—can help you feel more energized and comfortable day to day.
Thousands of people have shared positive experiences after focusing on vitamin C, E, and active B6. You deserve to feel your best, too.
Frequently Asked Questions
Can I get enough of these vitamins from food alone?
Many people can improve levels significantly with food, especially vitamin C and E. However, those on metformin often need P-5-P supplementation for optimal B6 status.
Are there any risks to taking higher doses?
Vitamin C and E are generally safe at the doses mentioned, but very high amounts can cause side effects. B6 in P-5-P form is well-tolerated up to 100 mg daily. Always start low and consult your doctor.
How do I know if I’m low in these vitamins?
A simple blood test ordered by your healthcare provider can check levels of vitamin C, E, and active B6. Symptoms can offer clues, but testing gives the clearest picture.
This article is for informational purposes only and is not medical advice. Please consult your doctor or a registered dietitian before making changes to your diet or starting any new supplements, especially if you take medications or have health conditions.
