Amino acid peptide secreted by adipocytes.
Regulates glucose and lipid metabolism and promotes a metabolic profile which is anti-atherogenic, anti-inflammatory, and insulin sensitizing
Expression reduced in obesity, type 2 diabetes and insulin resistance.
Inversely associated with blood pressure, heart rate, cholesterol, triglyceride and low-density lipoprotein levels.
Adiponectin levels are reduced in obesity and insulin resistant states and increases in severe loss of weight.
After two hours of cold exposure there is a 70% increase in circulating adiponectin in adult men.
Centenarians and their offspring have been found to have genetics that boost adiponectin levels.
Centenarians have higher circulating adiponectin levels suggesting a link between longevity and adiponectin production.
High concentrations of plasma adiponectin in centenarians is associated with favorable metabolic indicators: lower levels of C-reactive protein and E-selectin.
High levels associated with lower risk of myocardial infarction.
An endogenous insulin sensitizer.
Adiponectin has several properties that protect the liver: improves liver fat metabolism, decreased de novo lipogenesis, decreased glucose production in the liver, anti-inflammatory properties, and anti-fibrotic properties.
In contrast to leptin, circulating levels are decreased in obesity and diabetes.
Expressed in colonic tissue.
Acts in colon lesions to regulate cell growth by activating, altering or interacting with the leptin and NFkB pathways (Fenton).
Levels are inversely associated with risk of colorectal cancer.
Gene expression levels of adiponectin, an anti-inflammatory protein produced by adipose tissue, are reduced in visceral adipose tissue in individuals who were obese as well as those with colon cancer.
Low levels of adiponectin have, in turn, been linked to a higher risk of colorectal cancer.
Normal levels of adiponectin inhibit colorectal cancer cell growth.
Bioactive lipids released by brown adipose tissue stimulate glucose and fatty acid uptake in brown adipose tissue and muscle, thereby supporting ongoing thermogenesis.
Brown adipose tissue also releases micro RNA‘s that can regulate gene expression and other tissues such as the liver.
Ways to increase adiponectin, a hormone that improves insulin sensitivity and reduces inflammation:
Exercise Aerobic exercise is one of the most potent stimulators.
Resistance/strength training also helps, especially long-term
Aim for consistency; chronic exercise has the greatest effect.
Diet Mediterranean-style eating is strongly associated with higher adiponectin Foods that help: fatty fish (omega-3s), olive oil, nuts, avocado, fiber-rich vegetables, berries Magnesium-rich foods (leafy greens, seeds, legumes) support adiponectin production Coffee —regular coffee consumption is linked to higher levels Reduce: refined carbs, sugar, trans fats, and ultra-processed foods
Lose visceral fat Adiponectin is inversely related to body fat, especially belly fat — losing even 5–10% of body weight can significantly raise levels
Sleep Poor sleep suppresses adiponectin; aim for 7–9 hours of quality sleep
Reduce chronic stress
High cortisol is associated with lower adiponectin; stress management (meditation, nature, social connection) helps.
Supplements:
Fish oil / omega-3s — fairly consistent evidence
Magnesium
Curcumin (turmeric)
Berberine
Inositol (especially for insulin resistance/PCOS)
The biggest levers are regular exercise, reducing visceral fat, and an anti-inflammatory diet — these tend to work synergistically.