According to the National Institutes of Health (NIH), about half of the population in the US may be magnesium-deficient. For those living with diabetes, this is especially concerning since low magnesium levels can affect insulin sensitivity and blood sugar control. Here, we'll go into more detail regarding the relationship between magnesium and diabetes.
What Is Magnesium and Why Is It Important?
Magnesium is an essential mineral and electrolyte that your body needs for hundreds of different processes. It's required for over 300 biochemical reactions in the body, from stabilizing the heartbeat and muscle function to helping regulate blood sugar levels. Magnesium is also present in every cell of the body, with most stored in the bones and muscles. Although it functions as a cofactor (i.e., it helps enzymes do their jobs), it has a direct effect on overall health and energy.
Some of the most notable reasons that magnesium should be prioritized in everyone’s diet include the following:
- Blood Sugar Control: Supports the efficiency of insulin, the hormone that moves glucose into cells.
- Nerve and Muscle Function: Regulates the flow of calcium and potassium, which is essential for keeping nerves firing properly and muscles contracting smoothly.
- Heart and Circulatory Health: Maintains a steady heartbeat and relaxes blood vessels, which lowers blood pressure.
- Energy and Metabolism: Helps convert food into usable, quick-acting energy (ATP).
Magnesium is found naturally in several foods (see the list at the end of this article). Still, many people are deficient and therefore would benefit from oral magnesium supplementation. The recommended daily amount of magnesium depends on age, gender, and the presence of any underlying conditions. In general, these are the recommended daily doses.
- Men: Between 400mg and 420mg
- Women: Between 320mg and 360mg
Pregnant women should also aim for about 350mg to 360mg per day, but never take any supplements before consulting your doctor or OB/GYN. Regardless of gender, condition, or age, always talk to your doctor to determine your target levels, as taking too much without medical supervision may result in magnesium toxicity.
What Are Some Common Signs of Magnesium Deficiency?
Magnesium deficiency can affect the body in many ways because this mineral is essential for muscles, nerves, heart health, and blood sugar control. Some of the most common signs of deficiency include:
- Muscle cramps, twitches, or spasms
- Fatigue or general weakness
- Numbness or tingling in hands and feet
- Irregular heartbeat or palpitations
- High blood pressure
- Difficulty sleeping
- Anxiety, irritability, or depressed mood
- Headaches or migraines
- Loss of appetite, nausea, or vomiting (in more severe cases)
However, these symptoms can also be indicative of several other conditions, so it's important to avoid self-diagnosis and instead, schedule an appointment with your doctor to undergo tests.
How Does Magnesium Affect Blood Sugar and Insulin?
Magnesium plays a central role in how the body uses insulin and manages blood sugar. Since diabetes involves challenges with insulin, magnesium levels can directly impact how well glucose is controlled.
Type 1 diabetes is an autoimmune condition where the body produces little to no insulin. Magnesium can’t replace insulin, but it helps the body use insulin more efficiently. In people with type 2 diabetes, magnesium helps with blood sugar regulation. Specifically, it helps insulin bind to the receptors on the body’s cells, allowing glucose to enter more easily and be used for energy.
Low levels of magnesium can weaken insulin sensitivity and result in insulin resistance over time. Therefore, magnesium is important for diabetes management and a tool to help reduce the risk of type 2 diabetes.
Benefits of Magnesium for People With Diabetes
Although only a few clinical trials have been evaluated to determine the role of magnesium in ongoing diabetes management, there are several potential benefits that should be considered.
Supports Blood Sugar Regulation
Studies show that magnesium helps the body use insulin more effectively, which can improve insulin sensitivity. This means cells respond better to insulin and absorb glucose from the blood more efficiently, helping to prevent blood sugar spikes.
May Improve HbA1c Levels
Some studies have found that magnesium supplementation can improve long-term blood sugar control, as measured by HbA1c levels, in people with type 2 diabetes.
Reduces Risk of Complications
Low magnesium has been linked with a higher risk of complications from diabetes, such as heart disease, high blood pressure, and neuropathy (nerve damage).
Supports Heart Health
Since people with diabetes are at higher risk of cardiovascular disease, magnesium’s role in relaxing blood vessels, reducing blood pressure, and supporting normal heart rhythm can be valuable.
May Improve Sleep and Stress Management
Diabetes management can be stressful at times, and poor sleep can worsen blood sugar control. Magnesium supports relaxation, reduces stress hormone (cortisol) release, and can promote better sleep quality.
Helps With Muscle and Nerve Function
Magnesium plays a role in normal nerve signaling and muscle contraction. For people with diabetes who may experience cramps, tingling, or neuropathy, magnesium can sometimes help ease these symptoms.
What's the Best Type of Magnesium for Diabetes Care?
Not all magnesium supplements are created equal. Each type of magnesium is bound to a different compound, which affects how well your body absorbs it and the specific benefits it may offer. For people with diabetes, choosing the correct form of magnesium can make a difference in how effectively it supports overall health. Here are a few types of magnesium supplements to discuss with your healthcare provider.
- Magnesium Glycinate
- Magnesium Gluconate
- Magnesium Aspartate
- Magnesium Carbonate
- Magnesium Citrate
- Magnesium Lactate
- Magnesium Malate
- Magnesium Taurate
- Magnesium Threonate
- Magnesium Chloride
There are also a few types of magnesium that you may want to avoid due to problems with absorption:
- Magnesium Oxide
- Magnesium Sulfate
While these are some suggestions, always consult with your doctor before taking magnesium supplements and discontinue use if you experience any adverse side effects.
The Best Sources of Magnesium for Diabetes Management
Getting enough magnesium doesn’t always have to come from a supplement, as many nutrient-rich foods naturally provide this essential mineral. In fact, for most people, a well-balanced diet is the safest and most effective way to maintain healthy magnesium levels. Since magnesium also works alongside other vitamins, minerals, and antioxidants found in whole foods, eating a magnesium-rich diet can have added benefits for overall health and blood sugar control. If this still isn't enough, supplements may be necessary.
Magnesium-Rich Foods
Some foods that contain excellent sources of magnesium include the following:
- Spinach
- Kale
- Swiss chard
- Pumpkin seeds
- Chia seeds
- Flaxseeds
- Almonds
- Cashews
- Peanuts
- Sunflower seeds
- Black beans
- Kidney beans
- Chickpeas
- Lentils
- Quinoa
- Brown rice
- Oats
- Avocados
- Bananas
- Dark chocolate (70% cacao or higher)
- Fatty fish (salmon, mackerel, halibut)
- Tofu
- Yogurt (plain, low-sugar)
Are There Any Precautions to Consider Before Increasing Your Magnesium Intake?
While magnesium offers many benefits, it’s important to remember that there are still some precautions to consider. Not all forms of magnesium are absorbed equally, and taking too much can lead to digestive upset or interfere with certain medications. That’s why it’s best to work closely with your doctor before starting supplements, especially if you have kidney issues or other underlying health concerns.
To help with ongoing management, Byram Healthcare has a range of high-quality diabetes products available to order in our online catalog.
