Magnesium is an essential nutrient for the brain and body. It helps regulate blood sugar, which is among its many benefits. However, magnesium deficiency is commonly seen in people with diabetes.
Magnesium in people with diabetes
Deficiency can occur in both type 1 and type 2 diabetes, but appears to be more prevalent with type 2. This is because low magnesium levels are associated with insulin resistance.
When you have type 2 diabetes, your body makes insulin, but not enough to meet your needs. This is called insulin resistance.
People with insulin resistance or sensitivity also lose additional magnesium in their urine. This contributes to lower levels of this nutrient.
Some individuals with type 1 diabetes can also have insulin resistance. This can also lead to magnesium deficiency.
However, taking a magnesium supplement can increase blood magnesium levels and improve diabetes control. If you have prediabetes, the supplement can possibly prevent type 2 diabetes and improve blood sugar. Thus, people with diabetes can take advantage of magnesium taurate benefits.
How do you get more magnesium into your diet?
Although supplementation can correct low blood magnesium levels, you can also increase natural levels through diet.
The recommended daily amount of magnesium for adult women is 320 mg to 360 mg and for adult men 410 mg to 420 mg.
Many plant and animal products are an excellent source of magnesium
- Green leafy vegetables (spinach, chains etc.)
- Walnuts and seeds
- Full grain
- Peanut butter
- Breakfast cereal
- Chicken breast
- Ground beef
Tap water, bottled water, and mineral water are also good sources of magnesium. Though magnesium levels can differ depending on the source.
You can diagnose a magnesium deficiency through serum magnesium blood test. Signs of a magnesium deficiency include fatigue, nausea, muscle cramps, and loss of appetite.
Other health benefits of magnesium
Magnesium doesn’t just help normalize blood sugar.
Other benefits of healthy blood magnesium levels include
- Lowers blood pressure, which reduces the risk of heart disease and stroke
- Promotes healthy bones
- Reduces the frequency of migraine attacks
- Improves exercise performance
- Reduces anxiety and depression
- Reduces inflammation and pain
- Relieves premenstrual syndrome
If you have diabetes, talk to your doctor. Fixing a deficiency can possibly improve your blood sugar levels by helping you better manage your condition.