Adiponectin levels, food choices, and genetics

Key takeaways:

• Adiponectin is a hormone secreted by adipose tissue.
• It helps to regulate fatty acid metabolism and has anti-inflammatory effects.
• Genetic variants that are associated with lower adiponectin levels are linked to an increased risk of obesity.

What is adiponectin, and how does it affect weight?

Adiponectin is a hormone secreted by adipose (fat) tissue. It is anti-inflammatory and helps to protect against the effects of low-grade inflammation associated with obesity.

Three main physiological functions of adiponectin are:[ref]

• Improves insulin sensitivity: Adiponectin helps your body utilize insulin more effectively, allowing your cells to absorb and process glucose from the bloodstream.[ref]
• Regulates energy: It stimulates the breakdown of fatty acids in muscles and limits how much glucose is produced in the liver. Thus, adiponectin helps to prevent the buildup of excess triglycerides.
• Reduces inflammation: Adiponectin helps to decrease inflammation in blood vessels, muscles, and organs, protecting against cardiovascular disease.

Lower adiponectin levels in obesity:

Although production occurs in adipose tissue, individuals with more fat tissue usually have lower adiponectin levels. It has an inverse relationship with obesity. Lower adiponectin levels (and thus high inflammation) have links to chronic issues associated with obesity.[ref]

Additionally, low levels of adiponectin are linked to an increased relative risk of insulin resistance, diabetes, heart disease, and cancer.[ref]

Higher adiponectin levels in health:

Higher levels of circulating adiponectin are generally associated with better cardiometabolic health. In the brain, higher adiponectin levels have a protective effect on neurons and brain health. Adiponectin crosses the blood–brain barrier and activates the AdipoR1 receptors in the hippocampus and hypothalamus. This modulates brain energy homeostasis, hippocampal neurogenesis, and synaptic plasticity and may influence mood and cognition. [ref]

Adiponectin receptors:

Adiponectin circulates in the body and acts on two receptors, AdipoR1 and AdipoR2. Upon activation, these receptors signal for increased fatty acid oxidation and improved insulin sensitivity.

Genetic connections:

Some polymorphisms increase adiponectin levels, leading to a lower risk of insulin resistance, and some polymorphisms decrease adiponectin levels, leading to a higher risk of insulin resistance and diabetes. Diet and ethnicity also seem to play a role in how these polymorphisms affect a person.

Lifehacks for increasing  adiponectin:

What works and doesn’t work:

Increasing adiponectin levels seems like a good idea since low levels of adiponectin are a risk factor for heart disease. But keep in mind that it isn’t absolutely clear that manipulating adiponectin levels will cause weight loss. Instead, consider this as part of a healthy weight management plan.

• Orlistat (Alli) increases adiponectin levels[ref]
• Both blueberry juice and mulberry juice increased adiponectin levels (in mice)[ref]
• In mice, Platycodon grandiflorus root extract (Korean medicinal food) improved insulin sensitivity to activation of PPARG, which upregulates adiponectin[ref]
• A Mediterranean-style diet with whole grains, fiber, olive oil, fruits, and vegetables generally increases adiponectin.[ref]

Knowing what doesn’t work is also important. The following have been shown not to affect adiponectin levels:

• Fish oil doesn’t seem to have much effect on adiponectin levels.
• Green tea extract doesn’t affect adiponectin levels[ref]

Recap of your genes:

Related Articles and Topics:

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Circadian Rhythm: Weight Loss and Meal Timing