Written by Diana Licalzi, MS, RD, CDCES

What is Magnesium and Why Do We Need It?

Magnesium is a mineral that your body needs to stay healthy. Think of it as a behind-the-scenes worker that helps over 300 different processes in your body run smoothly.[2] It helps with blood sugar control (more on this soon), keeps your muscles and nerves working properly, supports healthy blood pressure, keeps your heart beating steadily, helps make your bones strong, and supports better sleep.

The amount of magnesium you need depends on your age and gender. Most adults need between 310-420 milligrams daily. The good news is that many everyday foods are rich in magnesium. Some great sources include:

• Dark leafy greens like spinach and kale
• Nuts and seeds, especially pumpkin seeds and almonds
• Whole grains like brown rice and quinoa
• Black beans and other legumes
• Avocados
• Dark chocolate (in moderation!)

Magnesium's Role in Blood Sugar Control

When it comes to diabetes, magnesium plays several key roles in how your body handles blood sugar, including:

1. Helping Insulin Reception: Magnesium acts like a doorman for your cells. It helps insulin receptors (special proteins on your cell surfaces) work properly.[3] When magnesium levels are adequate, these receptors are better at recognizing insulin when it arrives. Without enough magnesium, these receptors don't work as well, making it harder for insulin to do its job.
2. Supporting Insulin Release: Magnesium helps your pancreas release the right amount of insulin when your blood sugar rises.[4] Think of it like a sensor system - when magnesium levels are low, your pancreas might not release insulin as effectively.
3. Moving Sugar into Cells: Once insulin has been recognized by the cell, magnesium helps activate the cell's sugar transporters.[5] These transporters are like tiny elevators that move sugar from your blood into your cells. Without enough magnesium, fewer of these transporters get activated, which means less sugar leaves your bloodstream.
4. Inside the Cells: Inside your cells, magnesium helps your body convert sugar into energy.[6] It's involved in over 300 enzyme reactions, including many that help break down sugar and turn it into energy your body can use.

This is why having enough magnesium is so important for people with type 2 diabetes. When magnesium levels are low, each step of this process becomes less efficient, making it harder to keep blood sugar levels in check.

Magnesium Deficiency and Its Relationship with Diabetes 

Many people with type 2 diabetes have lower magnesium levels than they should.[7] This is concerning because low magnesium can make it harder for your body to control blood sugar levels. It's like a cycle: diabetes can cause you to lose more magnesium through your urine, and having low magnesium can make diabetes harder to manage.[8]

Research has shown that about 25-38% of people with type 2 diabetes have low magnesium levels.[9] Studies have found that people with the lowest magnesium levels have a higher risk of developing type 2 diabetes, and for every 100 milligrams increase in daily magnesium intake, the risk of developing type 2 diabetes drops by about 15%.[10] That's a significant benefit from such a simple change in diet! 

How Magnesium Can Help Diabetes

Scientists have done many studies to understand how magnesium helps people with diabetes. Here are some important findings:

• A review of 25 different studies found that people who took magnesium supplements (between 250-600 mg daily) for up to 24 weeks saw significant improvements in their blood sugar levels. This includes both their fasting blood sugar (when they hadn't eaten) and their blood sugar after meals.[11]
• Another study that followed over 127,000 people found that those who consumed the most magnesium in their diet (through foods and supplements) had a 15% lower risk of developing type 2 diabetes over time.[12]
• Another study that included about 4,000 people aged 18-30 found that those who consumed more magnesium had lower insulin resistance when they were checked 20 years later.[13]
• Research has shown that taking magnesium for more than 4 months helped improve insulin sensitivity and blood sugar management [14].
• New studies suggest that magnesium might help reduce chronic inflammation in the body, which is often higher in people with diabetes [15]. Less inflammation can mean better blood sugar control.

Improves Complications

Scientists have found that having enough magnesium might help prevent common diabetes complications. Research has specifically shown connections between magnesium levels and the following:

• Better heart health: Proper magnesium levels are associated with lower risk of cardiovascular disease in people with diabetes [16]
• Lower risk of diabetic neuropathy: Low magnesium levels are linked to increased risk of nerve damage in diabetes patients [17]
• Improved eye health: Maintaining adequate magnesium levels may help protect against diabetic retinopathy [18]

Who Needs Extra Magnesium?

You might benefit from magnesium supplements if:

• You have trouble controlling your blood sugar
• Your doctor has found that you have low magnesium levels
• You take medications that can lower magnesium levels
• You don't eat many magnesium-rich foods

However, not everyone needs to take supplements. If your magnesium levels are normal and you eat plenty of magnesium-rich foods, you might not need extra magnesium.

Understanding Side Effects and Safety

Like any supplement, magnesium supplements can have side effects if you take too much. The most common ones are stomach upset, diarrhea, and nausea.  Most people can safely take magnesium supplements, but you should be careful if you have kidney problems since your kidneys help control magnesium levels in your body. It's always wise to talk to your healthcare provider before starting any new supplement, especially if you take other medications.

Choosing the Right Magnesium Supplement

When looking for a magnesium supplement, the type of magnesium matters. Magnesium glycinate is one of the best forms because your body can absorb it well, and it's less likely to cause stomach problems compared to other forms.

At Type 2 Diabetes Revolution, we recommend JADE Magnesium Glycinate because it meets all the key criteria for a quality supplement. JADE Magnesium is:

• Highly absorbable, meaning your body can use more of it
• Gentle on the stomach
• Made in FDA-registered facilities
• Third-party tested for purity
• Free from unnecessary fillers and common allergens

Most studies show benefits when people take between 250 to 600 mg of magnesium per day. However, it's important to note that this amount is the total from both food and supplements combined. Remember, some of your magnesium should come from food sources too.

JADE Magnesium easy to take and doesn't cause the digestive issues often seen with other magnesium supplements. You can find more information about JADE Magnesium by clicking here. 

Managing type 2 diabetes successfully means looking at the big picture of your health. Paying attention to important nutrients like magnesium can make a real difference in how well you feel and how effectively you can control your blood sugar.

References

[1] Barbagallo M, Dominguez LJ. (2015). Magnesium and type 2 diabetes. World Journal of Diabetes, 6(10), 1152-1157.

[2] Gröber U, et al. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199-8226.

[3] Günther T. (2010). The biochemical function of Mg²⁺ in insulin secretion, insulin signal transduction and insulin resistance. Magnesium Research, 23(1), 5-18.

[4] Kostov K. (2019). Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes. International Journal of Molecular Sciences, 20(6), 1351.

[5] Mohammed J, et al. (2019). The Role of Magnesium in Type 2 Diabetes Mellitus. Journal of Nutritional Science and Vitaminology, 65(Supplement), S156-S161.

[6] Gommers LM, et al. (2016). Hypomagnesemia in Type 2 Diabetes: A Vicious Circle? Diabetes, 65(1), 3-13.

[7] Kurstjens S, et al. (2017). Magnesium Deficiency: A Risk Factor for Diabetic Retinopathy? Nutrients, 9(8), 813.

[8] Ramadass S, et al. (2021). Magnesium in Human Health and Disease. International Journal of Molecular Sciences, 22(18), 8171.

[9] Rodriguez-Moran M, et al. (2011). The role of magnesium in type 2 diabetes: A brief based-clinical review. Magnesium Research, 24(4), 156-162.

[10] Dong JY, et al. (2011). Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies. Diabetes Care, 34(9), 2116-2122.

[11] Veronese N, et al. (2016). Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. European Journal of Clinical Nutrition, 70(12), 1354-1359.

[12] Lopez-Ridaura R, et al. (2004). Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care, 27(1), 134-140.

[13] Kim DJ, Xun P, Liu K, et al. (2010). Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care, 33(12), 2604-2610.

[14] Morais JBS, et al. (2017). Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition, 38, 54-60.

[15] Nielsen FH. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of Inflammation Research, 11, 25-34.

[16] Del Gobbo LC, et al. (2013). Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition, 98(1), 160-173.

[17] Chu C, et al. (2016). Low Serum Magnesium Levels Are Associated with Impaired Peripheral Nerve Function in Type 2 Diabetic Patients. Scientific Reports, 6, 32623.

[18] Hyassat D, et al. (2017). Prevalence of Hypomagnesaemia among Obese Type 2 Diabetic Patients Attending the National Center for Diabetes, Endocrinology and Genetics (NCDEG). International Journal of Endocrinology and Metabolism, 15(2), e42714.