Magnesium helps keep your bones strong, your immune system healthy, your nerves and muscles functioning properly, your blood pressure normal and your heart rhythm steady. Your body needs it for numerous biochemical reactions, including those dealing with creating proteins and turning food into energy. Magnesium is also involved in regulating blood sugar levels, making it an important nutrient for diabetics.
Diabetes Risk
Getting sufficient amounts of magnesium in your diet may help lower your risk for type 2 diabetes, according to a study published in "Diabetes Care" in January 2004. Other studies have had similar results, notes a May 2004 article on MSNBC.com, finding 10 to 34 percent reductions in the risk for type 2 diabetes in those who consumed the most magnesium compared to those who consumed the least.
Diabetes Control
Magnesium may also help people with pre-diabetes or diabetes control their blood sugar and improve their insulin sensitivity. However, people with diabetes tend to have low levels of magnesium, and this may adversely influence insulin sensitivity. Bringing magnesium levels up to the recommended level may help improve insulin response, especially in older individuals.
Recommended Intake
The recommended dietary allowance for magnesium in adult females is 310 mg per day, and for pregnant women, 350 mg per day. Adult men should consume 400 mg per day of magnesium. However, diabetics with poorly controlled diabetes may need extra magnesium, since high blood sugar increases magnesium loss through urine.
Sources
Sources of dietary magnesium include nuts, green leafy vegetables, legumes, whole grains, halibut, meat, milk, oatmeal, bananas, baked potatoes with skins and chocolate. Refined grains generally do not contain much magnesium. Supplements containing magnesium lactate, magnesium gluconate and magnesium citrate are the most easily absorbed. However, foods are generally preferable to supplements, since they provide other nutrients as well as magnesium.
References
- Office of Dietary Supplements: Magnesium
- "Diabetes Care"; Magnesium Intake and Risk of Type 2 Diabetes in Men and Women; R. Lopez-Ridaura et al.; January 2004
- MSNBC; Magnesium May Reduce Risk of Diabetes; Karen Collins, R.D.; May 2004
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, NMD; June 2009
