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You go to the doctor for your annual physical.
They draw blood. A few days later, a portal notification pops up: "Your lab results are ready."
You scroll through the numbers. Glucose: 98. A1C: 5.6.
But what do those numbers mean?
Is 98 good? Is 5.6 normal for your age? Should you be worried? Celebrating? Doing something different?
Here's the frustrating truth most doctors won't tell you:
They're checking if you have diabetes. They're NOT checking if your blood sugar is OPTIMAL.
There's a massive gap between "not sick" and "truly healthy." And most people live in that gap for years without knowing it.
In this article, I'll give you clear, age-based blood sugar charts so you can understand your numbers. More importantly, I'll show you what optimal looks like — because normal isn't the same as healthy.
First: Understanding the Numbers
Before we dive into charts, let's clarify what we're measuring.
Fasting Glucose
What it is: Your blood sugar after not eating for at least 8 hours
What it shows: How well your body maintains baseline glucose overnight
When to test: First thing in the morning, before any food or drink (water is fine)
Postprandial Glucose
What it is: Your blood sugar 1-2 hours after a meal
What it shows: How well your body handles carbohydrates
When to test: 1 hour and/or 2 hours after the first bite of a meal
A1C (Hemoglobin A1C)
What it is: A 3-month average of your blood sugar
What it shows: What percentage of your hemoglobin is coated with sugar (glycated)
Why it matters: It gives the big picture, smoothing out daily ups and downs
The "Normal" Problem
Medical "normal" ranges are based on population averages, not optimal health. They tell you when you're sick enough to treat, not when you're truly healthy.
Think of it like cholesterol. "Normal" total cholesterol used to be under 300. Now we know that's terrible. The definition changed as science improved.
Blood sugar is the same. The "normal" ranges most labs use are outdated.
Let's look at what the current guidelines say, then I'll show you what optimal really looks like.
Standard Blood Sugar Charts (What Labs Use)
These are the ranges your doctor uses to diagnose diabetes. They come from the American Diabetes Association (ADA).
Fasting Glucose
| Category | Range (mg/dL) | What It Means |
|---|---|---|
| Normal | 70-99 | Your body maintains blood sugar well overnight |
| Prediabetes | 100-125 | Insulin resistance is developing |
| Diabetes | 126+ | Blood sugar regulation is significantly impaired |
Postprandial Glucose (2 Hours After Eating)
| Category | Range (mg/dL) | What It Means |
|---|---|---|
| Normal | Less than 140 | Your body handles carbs effectively |
| Prediabetes | 140-199 | Your body struggles with carb loads |
| Diabetes | 200+ | Significant impairment in glucose processing |
A1C
| Category | Range (%) | What It Means |
|---|---|---|
| Normal | Below 5.7 | Average blood sugar is healthy |
| Prediabetes | 5.7 - 6.4 | Average blood sugar is elevated |
| Diabetes | 6.5+ | Average blood sugar is too high |
Normal Blood Sugar Levels by Age
Here's where it gets more specific. Age affects blood sugar targets because metabolism changes as we get older.
Children and Adolescents (Ages 0-19)
For children without diabetes, targets are similar to adults. For children with diabetes, targets are often slightly higher to reduce the risk of dangerous low blood sugar episodes.
| Age Group | Fasting (mg/dL) | Before Meals (mg/dL) | Bedtime (mg/dL) | A1C Goal |
|---|---|---|---|---|
| Toddlers (0-6) | 100-180 | 100-180 | 110-200 | < 8.5% |
| School Age (6-12) | 90-180 | 90-180 | 100-180 | < 8% |
| Teens (13-19) | 90-130 | 90-130 | 90-150 | < 7.5% |
*Note: These targets for children with diabetes are from the ADA. For children without diabetes, fasting glucose should be under 100 mg/dL.*
Adults (Ages 20-50)
This is your metabolic prime. Your body should handle glucose well. If numbers are creeping up in this age range, it's a warning sign.
| Measurement | Optimal (mg/dL) | Prediabetes Range (mg/dL) | Diabetes Range (mg/dL) |
|---|---|---|---|
| Fasting | 70-85 | 100-125 | 126+ |
| 1-Hour Post-Meal | < 140 | 140-199 | 200+ |
| 2-Hour Post-Meal | < 120 | 140-199 | 200+ |
| A1C (%) | < 5.4 | 5.7-6.4 | 6.5+ |
Notice: I put "optimal" fasting at 70-85, not 70-99. Why? Because research shows that people with fasting glucose in the mid-80s have dramatically lower rates of progression to diabetes than those in the mid-90s. The "normal" range includes people who are already on the path.
Middle-Aged Adults (Ages 50-60)
As we age, insulin sensitivity naturally decreases. Slight increases are expected, but large jumps are not.
| Measurement | Optimal (mg/dL) | Concerning (mg/dL) | Diabetes Range (mg/dL) |
|---|---|---|---|
| Fasting | 70-90 | 100-125 | 126+ |
| 1-Hour Post-Meal | < 150 | 150-199 | 200+ |
| 2-Hour Post-Meal | < 130 | 140-199 | 200+ |
| A1C (%) | < 5.6 | 5.7-6.4 | 6.5+ |
Seniors (Ages 60+)
For healthy seniors, targets are similar to middle-aged adults. For seniors with multiple health conditions or who are at risk of falls from hypoglycemia, targets may be relaxed slightly.
| Measurement | Optimal (mg/dL) | Concerning (mg/dL) | Diabetes Range (mg/dL) |
|---|---|---|---|
| Fasting | 70-100 | 100-125 | 126+ |
| 1-Hour Post-Meal | < 160 | 160-199 | 200+ |
| 2-Hour Post-Meal | < 140 | 140-199 | 200+ |
| A1C (%) | < 5.7 | 5.7-6.4 | 6.5+ |
The Most Important Number Nobody Checks
Here's the thing.
Your fasting glucose and A1C are useful, but they're backward-looking. They tell you what already happened.
The most powerful number for understanding your metabolic health is the one almost nobody measures: post-meal spikes.
Specifically: Your blood sugar 1 hour after a meal.
Why this matters:
Two people can have the same fasting glucose (90 mg/dL) and the same A1C (5.4%).
But:
Person A eats breakfast and spikes to 130 mg/dL, then returns to normal
Person B eats the same breakfast and spikes to 190 mg/dL, then crashes to 65 mg/dL
Person A has stable, healthy metabolism.
Person B has unstable blood sugar, insulin resistance, and is on the path to diabetes.
But both have "normal" lab results.
The spike tells the story. The crash tells the story. The fasting number doesn't.
What Your Numbers Are Really Telling You
Let's translate those lab results into plain English.
If Your Fasting Glucose Is:
70-85 mg/dL (Optimal)
Your body maintained stable blood sugar overnight. Your liver released glucose appropriately, and your pancreas managed it well. This is the sign of a healthy metabolism.
86-99 mg/dL (Normal but Warning)
You're in the "normal" range according to labs, but you're higher than optimal. Your body is working harder than it should to maintain overnight levels. This is often the first sign of creeping insulin resistance.
100-125 mg/dL (Prediabetes)
Your fasting glucose is officially elevated. Your liver is releasing too much glucose overnight, and your cells aren't responding well to insulin. This is a critical warning. At this stage, lifestyle changes and support can reverse the trend.
126+ mg/dL (Diabetes)
Your fasting glucose is in the diabetes range. Medical intervention is needed. Work with your doctor immediately.
If Your Post-Meal Spikes Are:
Under 140 mg/dL (Optimal)
Your body handled that meal beautifully. Insulin did its job, cells responded, and glucose stayed in a healthy range.
140-180 mg/dL (Concerning)
Your body struggled with that meal. The spike is higher than ideal. If this happens regularly, it's a sign of insulin resistance.
180+ mg/dL (Danger Zone)
This is a significant spike. Each time this happens, it creates oxidative stress and inflammation in your body. Over time, these spikes damage blood vessels and nerves.
If Your A1C Is:
Below 5.4% (Optimal)
Your average blood sugar over the last 3 months is excellent. Keep doing what you're doing.
5.4% - 5.6% (Normal but Rising)
Your average is still in the normal range, but it's higher than optimal. This is often the first sign that something is shifting.
5.7% - 6.4% (Prediabetes)
Your average blood sugar is elevated. At this stage, lifestyle changes can absolutely reverse the trend.
6.5%+ (Diabetes)
Your average blood sugar is in the diabetes range. Work with your doctor.
The Deeper Truth: Numbers Don't Tell the Whole Story
Here's what the charts don't show.
Blood sugar is a snapshot, not a movie.
You can have perfect numbers on paper but still feel terrible. Why? Because the numbers don't show:
Crashes: You might spike to 180 and crash to 65. Your A1C could look fine (the average is okay), but your body experienced a roller coaster.
Variability: Constant swings between high and low create more inflammation than steady, slightly elevated numbers.
Time in Range: How many hours per day are you in the optimal zone (70-140)? This matters more than any single number.
This is why tracking matters.
If you can, get a continuous glucose monitor (CGM) for 2-4 weeks. See what your blood sugar actually does throughout the day. You'll learn more in those weeks than years of occasional lab tests.
What To Do If Your Numbers Are Off
If you looked at these charts and realized your numbers aren't optimal, here's the good news:
You caught it early.
Most people don't learn their blood sugar is a problem until they're diagnosed with diabetes. If you're in the optimal range — great. Keep doing what you're doing.
If you're in the "normal but warning" or prediabetes range, you have a window of opportunity. This is reversible.
The Foundation (Always Do These)
Eat vegetables first, protein second, carbs last at every meal. This single change can cut post-meal spikes by up to 40%.
Never eat carbs alone. Always pair with protein, fat, or fiber.
Walk for 10-15 minutes after your largest meal. Muscles act like sponges for glucose when you move.
Sleep 7-9 hours. Poor sleep raises cortisol, which raises blood sugar.
Manage stress. Chronic stress keeps blood sugar elevated through cortisol.
The Next Level (When You Need Support)
Sometimes lifestyle changes aren't enough. Maybe you've been struggling for years. Maybe your numbers aren't budging. Maybe you're doing everything "right" and still seeing spikes.
This is where targeted nutritional support comes in.
Certain natural compounds have been extensively studied for their ability to help the body regulate glucose:
Berberine: Activates AMPK, the body's metabolic master switch. Helps cells become more sensitive to insulin.
Chromium: Essential mineral that helps insulin bind to cells effectively.
Cinnamon Extract: Improves insulin sensitivity and lowers fasting glucose.
Alpha-Lipoic Acid: Antioxidant that reduces oxidative stress from spikes and helps muscles take up glucose.
Gymnema Sylvestre: Reduces sugar cravings and may support pancreatic health.
Magnesium: Most people with insulin resistance are deficient. Supplementing improves sensitivity.
These aren't replacements for lifestyle. They're tools that work with your efforts to give your body the support it needs.
We researched and compared the top supplements that combine these ingredients in clinically effective doses.
[See Our #1 Rated Blood Sugar Support Formula Here →] (Link to Money Page)
Quick Summary: Normal Blood Sugar Levels by Age
| Age Group | Optimal Fasting (mg/dL) | Optimal A1C (%) | Key Concern |
|---|---|---|---|
| Children (0-19) | 70-100 (without diabetes) | < 5.7 | Growth and development |
| Adults (20-50) | 70-85 | < 5.4 | Metabolic prime — don't waste it |
| Adults (50-60) | 70-90 | < 5.6 | Age-related decline begins |
| Seniors (60+) | 70-100 | < 5.7 | Balance control with safety |
The Number That Matters Most: 1-hour post-meal spike. Keep it under 140 mg/dL if possible.
The Bottom Line
Blood sugar numbers aren't just abstract lab values.
They're a window into your metabolic health. They tell you how well your body processes the food you eat, how hard your pancreas is working, and whether you're on the path to long-term health or chronic disease.
The medical system will wait until you're sick to treat you. But your body has been sending signals for years.
Learn to read the numbers. Understand what optimal looks like. And if you're not there yet, know that you have the power to change it.
Want to track your numbers more effectively? We reviewed the best glucose monitors and support supplements.
[Read Our Full Comparison Here →
How to Track Your Own Blood Sugar
If you want to understand your personal numbers, here's a simple protocol:
Week 1: Get a Baseline
Test fasting glucose every morning for 7 days (write it down)
Test 1 hour after dinner for 7 days
Average the numbers
Week 2: Experiment
Try the VPC order (veggies first, protein second, carbs last) for 3 days — test before and after
Try a 15-minute walk after dinner for 3 days — test before and after
See what moves your numbers
Week 3: Consider a CGM
If affordable, get a 2-week continuous glucose monitor
Watch how different foods, stress, and sleep affect you in real-time
Learn your personal triggers
FAQ: Blood Sugar Numbers
Q: My fasting glucose is 95. My doctor says it's normal. Should I worry?
A: Your doctor is right that 95 is "normal" by medical standards. But optimal is under 85. At 95, your body is working harder than it should to maintain overnight glucose. This is the perfect time to make lifestyle changes before it becomes a bigger problem.
Q: What's more important — fasting glucose or A1C?
A: Both matter, but they tell different stories. Fasting glucose shows overnight control. A1C shows average over time. The most important number that neither captures? Post-meal spikes. If you can only test one thing, test 1 hour after your largest meal.
Q: My A1C is 5.6. Should I be concerned?
A: 5.6 is in the "normal but rising" range. It's not prediabetes yet (that starts at 5.7), but you're right at the threshold. This is a gift — a warning before the diagnosis. Lifestyle changes now can absolutely bring it down.
Q: Do blood sugar targets change with age?
A: Slightly. As we age, some increase is expected due to natural declines in insulin sensitivity. But large increases are not normal aging — they're disease. A healthy 70-year-old can have blood sugar similar to a healthy 40-year-old.
Q: I feel fine. Why should I care about these numbers?
A: Blood sugar problems are silent for years. By the time you feel symptoms (fatigue, thirst, blurry vision), significant damage may have already occurred. The numbers tell you what's happening before you feel it. That's the whole point.
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Related: 10 Signs Your Blood Sugar Is Unstable (Article 3)
Related: What Causes Blood Sugar Spikes After Meals? (Article 2)
Pillar: The Ultimate Guide to Balancing Blood Sugar Naturally (Pillar 1)
Money Page: Best Blood Sugar Supplements Compared (2026 Guide)
Money Page: Best Glucose Monitors & Trackers
Disclaimer: This article is for informational purposes only and is not medical advice. Always consult with a healthcare professional about your specific lab results and health situation.
