Maintaining healthy magnesium levels has been suggested as a way to potentially reduce the risk of developing type 2 diabetes (T2D). Research has indicated that individuals with T2D and insulin resistance may have lower levels of magnesium in their blood, leading to a higher risk of magnesium deficiency. The body’s cells becoming resistant to insulin is a key factor in the development of T2D, as this hormone is responsible for moving glucose from the blood into the cells where it is used as energy. Without proper management, consistently high blood glucose levels can lead to various health complications such as heart disease, stroke, nerve damage, and kidney disease.
Magnesium plays a crucial role in supporting many chemical reactions in the body, including blood glucose regulation. Studies have shown that diets rich in magnesium are associated with a lower risk of developing T2D. In fact, a 2020 review of 41 studies revealed that individuals with the highest magnesium intake had a 22% lower risk of T2D compared to those with the lowest intake. However, the effectiveness of magnesium supplementation in individuals already living with T2D has produced mixed results in small-scale studies. For example, while some research has shown improvements in insulin sensitivity and blood glucose regulation with magnesium supplementation, other studies have failed to demonstrate significant benefits.
There are various forms of magnesium supplements available, each with different levels of absorption in the body. Magnesium aspartate, chloride, citrate, and lactate are considered to be the most easily absorbed forms of magnesium according to the National Institutes of Health’s Office of Dietary Supplements. However, studies comparing the effects of different magnesium supplements on blood glucose regulation are limited and often do not account for variations in absorption rates.
Adults over the age of 18 are advised to consume between 310 to 420 mg of magnesium per day, depending on factors such as age, sex, and pregnancy status. It is generally recommended to obtain magnesium from food sources rather than relying solely on supplements. Foods high in magnesium include leafy greens, nuts, seeds, whole grains, and beans. Consuming magnesium-rich foods not only provides the necessary mineral but also offers additional nutrients and health benefits.
Potential Benefits of Maintaining Healthy Magnesium Levels
In addition to its role in blood glucose regulation, maintaining adequate levels of magnesium in the blood is important for various bodily functions. These include regulating blood pressure, reducing the risk of heart disease and stroke, maintaining bone strength, preventing migraine episodes, and improving exercise performance. Preliminary studies have also suggested that adequate magnesium levels may help reduce symptoms of depression, anxiety, and stress.
While magnesium consumed through food sources is generally well-tolerated, excessive intake of magnesium supplements can lead to side effects. Some forms of magnesium, such as carbonate, chloride, gluconate, and oxide, have been associated with gastrointestinal issues such as diarrhea. In cases of magnesium toxicity, which can occur when taking extremely high doses of magnesium-based supplements, symptoms may include difficulty breathing, low blood pressure, irregular heartbeats, and even cardiac arrest. Individuals with kidney problems are at a higher risk of magnesium toxicity due to their reduced ability to excrete excess magnesium.
While maintaining healthy magnesium levels through a balanced diet is important for overall health, the evidence on the effectiveness of magnesium supplementation in managing blood glucose levels in individuals with T2D remains inconclusive. More research is needed to better understand the relationship between magnesium and T2D, as well as the potential benefits and risks of magnesium supplementation. It is advisable to consult a healthcare professional before starting any magnesium supplements to ensure safe and effective use.