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We first stumbled across the benefits of magnesium years ago in a book “Magnesium: The Miracle Mineral” by Dr Sandra Cabot. It’s had good use over the years and it never ceases to amaze just how many benefits magnesium really has, for everyone, and for people with diabetes, too.
Magnesium deficiency has been linked to atherosclerosis/ heart disease and heart attack, alterations in blood lipids/ cholesterol, alterations in blood sugar, type 2 diabetes, hypertension, kidney stones, premenstrual syndrome and psychiatric disorders, and the list goes on.
If you look up ‘Diabetes and Magnesium’ on Google Scholar or PubMed, you’ll find many studies on the different ways type 2 diabetes and magnesium intake are connected.
And for those of you with prediabetes, it’s even been shown in large studies that low magnesium intake increases your risk for developing type 2 diabetes in the first place, which is quite surprising.
Studies suggest that over the past 100 years our intake has gone from 500 mg day to 175-225 mg day, which is less than half of what we were consuming.
Why such a decrease?
As usual it comes down to our modern lifestyles and the reasons point to the use of fertilizer, nutrient depleted soils, plus excessive consumption of processed and packaged foods.
So what makes magnesium so special anyway? Let’s find out.
Miracle Magnesium Mineral
Magnesium is an electrolyte that’s involved in over 300 cellular processes in the body, meaning this mineral is a busy little body indeed!
Half of the body’s magnesium is in the bones and the other half is in the muscles and soft tissues of the body – organs, cells and so forth.
Magnesium is essential for:
- Energy metabolism
- Glucose utilization
- Protein synthesis
- Fatty acid synthesis and breakdown
- Muscle contraction
- ATPase functions – energy for cells
- For DNA synthesis
- Virtually ALL hormonal reactions
- Prevents coagulation and platelet aggregation – aka keeps our arteries healthy
- May suppress thrombus formation – aka helps prevent clogged arteries
- Improve cholesterol markers
- Calcium channels are magnesium dependent – aka our bone health
- Regulates cardiac cell function – aka our heart health
- And the list goes on
Pretty long list right, so it comes as no surprise that if we have a lack of magnesium, we’re going to have more than a few metabolic issues. One of the most important things to know as a diabetic is that magnesium is a co-factor connected to carbohydrate metabolism and the way your body uses glucose (sugar).
Magnesium and Diabetes
What’s interesting is that many people with type 2 diabetes are chronically deficient in magnesium, particularly people with uncontrolled glucose levels. Magnesium metabolism is regulated by insulin and glucose so this makes sense.
As we already pointed out, many people aren’t getting enough magnesium intake and on top of that, high glucose and high insulin increase the rate of magnesium excretion in the urine.
The problem is that a deficiency often goes unnoticed because, say if you go to the doctor they may only pick up on hypomagnesimia, which is a severe magnesium deficiency. This severe deficiency is more common in people with uncontrolled diabetes.
Therefore, people often have a chronic hidden deficiency that doesn’t necessarily effect the blood levels of magnesium, so it can be difficult to detect. The main reason for this is because magnesium is found in the cells and bones, with only around 0.3% found in the bloodstream.
This deficiency increases insulin resistance and lowers glucose uptake into the cells. And this magnesium deficiency has been associated with more emergency complications. That’s how important this miracle mineral really is.
How does magnesium help diabetes?
May help lower blood glucose
In a study with 120 patients, half were randomized to take an oral magnesium supplement and the other half no supplement. After 16 weeks the magnesium group went from 144-123 mg/dl (8-6.8 mmol/l) and for fasting glucose from 145-134 mg/dl (8-7.4 mmol/l).
Most other studies have also shown benefits, no doubt due to magnesium’s role in carbohydrate metabolism.
Improves heart health and may prevent vascular complications
Have you ever had those heart flutters?
They’re called arrhythmia’s, so having adequate intake of magnesium can help decrease these.
Magnesium deficiency has been found to occur in over one third of patients with congestive heart failure. It’s associated with cardiovascular abnormalities such as acute myocardial infarction, arrhythmia (as just mentioned), dislipidemia, angina, and athlerosclerosis. And it’s linked to hypertension, a major risk factor for heart disease and stroke.
So if deficiency contributes to all those things, it only makes sense that adequate intake would help prevent them too.
Helps boost vitamin D utilization
Magnesium is a cofactor required to help vitamin D bind to it’s transport protein – meaning if you don’t have enough magnesium, there’s a good change you could also be vitamin D deficient.
Vitamin D deficiency is another common issue with diabetes, and has also been shown to increase risk of gestational diabetes. So taking magnesium may just help solve this issue, and getting more sun helps too.
Reduce inflammation
Magnesium is considered the most anti-inflammatory nutrient around. Since diabetes is an inflammatory condition, then magnesium is also going to be a great help in this regard.
Reducing inflammation helps you lose weight and helps all your other symptoms, too.
Relieve aches, pains, and cramps
A common complaint is getting leg cramps or aches and pains, we all get them even if we’re not diabetic, but since dehydration can also be an issue, you can lose more electrolytes and suffer even more cramps, aches or pains.
So a great little helper is magnesium.
You can also use magnesium oil for this kind of thing, rubbing it onto the area that’s affected.
Improve insulin resistance
Magnesium is crucial to the insulin receptors, and may even be directly related to a transport protein called GLUT4, which helps glucose move out of the blood and into your cells. Many studies I looked at while doing all this research suggest that magnesium improves insulin sensitivity, so it can only be a good addition to your routine.
A couple of things I didn’t know is that lack of magnesium is a high predictor in the development of diabetic neuropathy – because it’s a mineral involved in nerve conduction. Magnesium is also associated with cognitive decline in type 2 diabetes. If you’re getting symptoms of either of these, talk to your doctor and give more magnesium a try.
Magnesium Rich Foods
One of the best ways to get more micronutrients – vitamins and minerals – is to eat more real food. It’s common sense that packaged foods don’t contain the levels of vitamins and minerals we really need. A broccoli doesn’t need to be fortified with vitamins and minerals like a breakfast cereal!
Magnesium per 100 g of the food item
- Dried basil 711 mg
- Hulled hempseed 700 mg
- Dried cilantro/ coriander 694 mg
- Pumpkin seeds 594 mg
- Unsweetened cocoa 499 mg
- Dried dill 451 mg
- Flaxseed 392 mg
- Brazil nuts 376 mg
- Sesame flour and sesame paste (tahini) 362 mg
- Chia seeds 335 mg
- Raw cashews 292 mg
- Almonds or almond butter 279 mg
Not all the dried herbs and spices are listed but as you can see from the numbers above, they contain high levels of magnesium. So if you eat a good variety and include them more in your meals, you’ll be getting a good dose.
Best magnesium supplement
When it comes to magnesium supplements, like anything, they are not created equal. There are some poor quality supplements, and ones that are going to be far more effective. You want to choose a supplement that is highly bio available to your body. That simply means it has the type of magnesium that your body can absorb and utilize.
One of the common types of magnesium that you may find on the shelf comes in the form of magnesium oxide. You want to steer clear of this one. Although it has the highest percentage of magnesium, this magnesium is not available for absorption to the body.
The better absorbed forms of magnesium include magnesium amino acid chelate, magnesium phosphate, magnesium glycinate, magnesium orotate, and magnesium citrate, and magnesium threonate.
Then there’s magnesium co-factors to consider. As you can imagine, nutrients don’t work in solo, which is why foods contain multiple nutrients. Magnesium, calcium, vitamin D and vitamin K2 are four nutrients that work together synergistically.
However, it’s virtually impossible to find a supplement that contains all of them, so you at the very least you need a magnesium/calcium supplement because the 2 minerals dance together the closest (so to speak).
Recommended Supplements
How much magnesium per day?
“In people with diabetes, the Association for Magnesium Research recommends a daily magnesium supplementation between 240 and 480 mg”.
Dr Weil recommends 400 mg day.
Dr Whitaker suggests 500-1000 mg magnesium per day.
The best bet is to follow the instructions on the package label and follow that as a guide.
Also, be sure to talk to your doctor if you take any medications or antibiotics as it’s always best to ensure there are no contraindications. Magnesium is generally considered safe but it’s always good to double check.
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I’m in the pre-diabetic zone and want to do what I can to reverse it. My Glucose came in at 106 and 108 over the past two annual doc check ups. Enough for my doc to spend time discussing. I’m pretty active/fit, not overweight at all….So it’s a little concerning for me. There is room for dietary changes though.
As for Magnesium….Is there a way to actually assess if a deficiency exists before actually increasing my intake?
As for Calcium….a bit nervous to add that as I think I prob get a fair amount through diet. Can I just take Mag. alone?
Lastly, I just started taking a Cinnamon/Chromium/Biotin supplement that’s supposed to be geared toward support blood sugar health. I’ve heard about Cinnamon benefits….but not the latter two. Appreciate any insights/thoughts.
Sorry for all the questions…..Great site! Thanks!
Glad to hear you’re taking a proactive approach to your health, Jason.
Diet is a huge factor in prevention– based on research we encourage people to follow a low carb diet and stick to foods primarily from this list.
As the article mentions, a blood test is not 100% telling with regards to magnesium levels, but unfortunately there are not any better ways to test for magnesium that I am aware of. Magnesium is generally safe for most people, but you should always address your concern with your doctor if you feel you may end up taking too much. It certainly can be taken by itself, some nutrients work better in pairs but there is no adverse effect from taking it by itself.
Find more information on chromium in the hyperlink; we have not specifically written an article on biotin, but research suggests biotin may help lower blood sugar when taken in conjunction with chromium.
Hi ,I am hypertension patient and taking medicine for it but I am getting weak as I am 40years old and Hypertension is heridity
Can u suggest me diet??
Many of our members find following a low carb diet to be both beneficial to their blood sugar and blood pressure! Therefore, you may find consuming more foods from this list helps to improve your blood pressure, which may decrease your need for some medication. You should also discuss your concern of weakness with your doctor as this could be a side effect of the medication you are taking and your doctor may need to change or adjust your meds.
Hi,
Just read this article today July 04-18, so I’m a little late to the parade.
I find that very few of the articles about magnesium mention that another way to take magnesium is the apply it transdermally. Our skin is the largest organ of our body. Applying it to the skin allows it bypass the digestive system. This allows a higher percentage of bio-availability and gets around the intestinal issue of diarrhea. In older males it also helps to bolster DHEA levels naturally.
Dr. Carolyn Deans’ book “The Magnesium Mirage“, Dr. Mark Sircus’ “Transdermal Magnesium Therapy” and one of the earliest publications, “The Magnesium Factor” by Dr. Mildred Seelig are all excellent reads. Articles written by Daniel Reid are also informational.
There is some good reading by the manufacturer of the transdermal product I use – Ancient Minerals. They have 2 versions of it, with the second (my choice) also having MSM added.
As always consult your doctor if you have concerns, but Mg works for me and I control my T2 (A1c 5.4) with no meds.
Very true Tom – and having epsom salt baths works well for absorbing magnesium also because epsom salt is magnesium.
Was a very interesting article!
Go tomorrow to my shop for the combination calcium/magnesium!
Greetings from Amsterdam.
There is a YouTube clip about how to make “molecular magnesium” at home .
It is very cheap and fixes more thab 170 ailments.
Fine input om Magnesium. I’ll recommend everyone to check out dr. Carolyn Dean MD and trained in natural medicin. She also sells her own Magnesium products along with other minerals. I have not tried those, since importing them to Denmark is quite costly. They are supposed to be very absorbable. Magnesium Chloride is WAY better than Epsom salt, and good for making Magnesium “oil” too. And it truly does work miracles on diabetes 2 -among SO many other ailments. As for calcium, be VERY careful with extra calcium. If you eat cheese, youghurt etc and have a fair amount in your drinking water, you probably get more than enough already. Plus it is added to a lot of products. Good luck to everybody.
PS removing your Magnesium deficiency is very likely to improove your mental wellbeeing too.
Kind regres Lisbeth
Magnesium sulfate is the scientific name for Epsom salt, which looks like table salt. Epsom salt baths are popular for softening and exfoliating skin, relaxation, drawing impurities out of skin and relieving migraine and cold or flu symptoms. The magnesium and sulfates in Epsom salt are easily absorbed through the skin and may increase magnesium levels in your body.
Very true John, epsom salt baths are an excellent way to increase magnesium and are very relaxing, too!
Can you take to much magnesium?
Yes you can. The main side effect will be diarrhea, as your body will eliminate what it can’t use.
Very informative. I would like to ask if someone has kidney stones with diabetes then what should that person do to increase the intake of calcium and magnesium.
Thanks for a good article.
Hi Roky, calcium is the mineral involved in forming stones, so often you don’t want to increase calcium. Magnesium on the other hand has been shown to reduce risk of developing stones. You should discuss this with your doctor.
Very persuasive. Do recommended doses of magnesium interfere with anti-coagulants?
You can read about magnesium interactions here. And since this info simply outlines what the research shows, you should always check with your doctor before supplementation.
Hi Jedha, I’ve just started taking magnesium ( malate) supplement . It doesn’t have as ingredients any of the ones you mention. It is malate , magnesium stererate , silica, malic acid etc. Is this one adequate at 425 mg 3 pills? Or should I get the Kal one? Mark
I can’t advise on the one you have Mark. The research suggests the types of magnesium listed above are the most bioavailable to the body, so it’s up to you.
Can I take with polycystic kidney disease?
I have high glucose, with bad peripheral neuropathy ?
Please check with your doctor Tara.
Is it ok to take magnesium without calcium? I have high blood calcium, very low Vit D-i take supplements- and have diabetes type 2 (hereditary), diagnosed over 12 years ago.
Many people do take magnesium without calcium without any issues. Adequate levels of magnesium are essential for the absorption and metabolism of calcium and vitamin D. Dr Axe suggests that “experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium.” For more personal advice, you should check with your doctor as they know your history.
Very helpful info.
I just found out I am diabetic. I a lost tO say the Least.
Hi Vickie, Great to have you here, you’ve landed in the right place! I’d highly recommend you take our free carb course, it has helped thousands of people understand the most important thing – carbs – and change their lives!