Magnesium is an essential mineral necessary for your health. It is important for the contraction and relaxation of muscles, activating enzymes and building protein. Magnesium is also needed for nerve function, a healthy immune system and keeping your heart rhythm steady. Only 1 percent of your magnesium is found in the blood, the rest resides in bone, tissue and organs. Magnesium may also be important in disease prevention. According to the Office of Dietary Supplements, there is increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease and diabetes.
Magnesium and Blood Sugar
Magnesium appears to play a role in lowering blood sugar, rather than increasing it. According to a University of Maryland Medical Center, a large clinical study of more than 2,000 people found that getting more magnesium in the diet may help protect against the development of Type 2 diabetes. Diabetes is a disease characterized by high blood sugar, or glucose.
Functions
Our bodies break down carbohydrates and absorb them into the blood as glucose from the food we eat. In order for our bodies to use the blood sugar as energy, we need insulin. Insulin is a hormone produced by the pancreas and is also a necessary component of energy production. Magnesium appears to play a role in the production of energy as well as the release and activity of insulin.
Supplements
Magnesium is available from a variety of foods and supplements. Studies regarding the effects of supplemental doses of magnesium on blood sugar have had mixed results, with some showing improvements and some showing no effect. Magnesium supplements can cause uncomfortable side effects and potentially interact with other medications. Consult your physician or health care provider if you are considering any supplement use.
Food Sources
Magnesium is available in a variety of foods that are also typically higher in potassium and dietary fiber. Green leafy vegetables, whole grain cereals and breads, soy products and legumes are rich sources. Other concentrated sources of magnesium include nuts, especially almonds and cashews, milk and yogurt and seeds.
