Maintaining healthy magnesium levels may reduce the risk of type 2 diabetes (T2D) by supporting various chemical reactions in the body, including blood glucose regulation. However, more research is needed to fully understand the impact of magnesium on individuals already living with T2D. In T2D, the body’s cells become resistant to insulin, leading to high blood glucose levels. This resistance can increase the risk of heart disease, stroke, nerve damage, and kidney disease if left unmanaged.
Research indicates that individuals with T2D and insulin resistance may have lower levels of magnesium in their blood and excrete more magnesium through their urine, putting them at a higher risk of deficiency. Studies have shown that compared to type 1 diabetes (T1D) patients, those with T2D are more likely to have low magnesium levels due to the association between T2D development and insulin resistance. Diets rich in magnesium have been linked to a lower risk of T2D, highlighting the importance of maintaining adequate magnesium levels for overall health.
While studies on the effects of magnesium supplementation on individuals with T2D have yielded mixed results, some research suggests potential benefits. For instance, a small study in 2019 found that participants who received 250 mg of supplemental magnesium per day experienced reduced insulin resistance and improved blood glucose regulation compared to a control group. Additionally, a 2021 study showed that individuals who received 400 mg of magnesium citrate supplementation saw a significant drop in HbA1c levels, indicating improved long-term blood glucose control.
Various types of magnesium supplements are available, each with different absorption rates. Some of the most easily absorbed forms include magnesium aspartate, chloride, citrate, and lactate. However, studies often do not compare the effects of different magnesium forms on blood glucose regulation. It is essential to consult a healthcare professional before starting magnesium supplementation to determine the appropriate dosage and form.
Adults over 18 years of age require 310 to 420 mg of magnesium daily, depending on age, sex, and pregnancy status. Obtaining magnesium from food sources is preferable, as it provides additional nutrients and benefits. Good food sources of magnesium include leafy greens, nuts, seeds, whole grains, beans, and fish. It is essential to maintain healthy magnesium levels to support overall health, including regulating blood pressure, maintaining bone strength, preventing migraines, and improving exercise performance.
While consuming magnesium through diet is generally safe, excessive magnesium supplementation can lead to adverse effects, such as diarrhea and laxative effects. High doses of magnesium-based supplements can result in toxicity, manifesting as breathing difficulties, low blood pressure, irregular heartbeat, and cardiac arrest. Individuals with kidney problems are at higher risk of magnesium toxicity due to reduced magnesium clearance. Consulting a healthcare professional before taking magnesium supplements is advised to prevent potential adverse effects.
Maintaining adequate magnesium levels is essential for reducing the risk of developing insulin resistance and T2D. While some studies suggest that magnesium supplementation may improve blood glucose regulation in individuals with T2D, more research is needed to confirm these findings. Individuals should focus on obtaining magnesium from food sources and seek guidance from healthcare providers before considering magnesium supplementation as part of a balanced approach to managing T2D.