Magnesium is an essential mineral, required by the body for over 300 biochemical reactions. There’s new interest in magnesium as it relates to diseases like diabetes, especially with the connection between magnesium and insulin resistance. One important function of magnesium is to help regulate blood sugar. Insulin converts sugar and protein into essential energy for use throughout the body, but people with diabetes are either unable to produce insulin, or the body is not able to use it properly. Magnesium helps metabolize carbohydrates, and may have to do with the release and action of insulin. Those with diabetes frequently have low magnesium levels, though it is not known if this condition contributes to insulin resistance, or if it is caused by it. In addition, high blood sugar will cause the kidneys to lose magnesium through frequent urination, a common diabetic symptom. Studies have shown the connection between magnesium and insulin resistance [http://ods.od.nih.gov/factsheets/magnesium/], and it has been proven that there is a direct positive correlation between magnesium and insulin sensitivity. The bottom line is: make sure you get enough magnesium in your diet!
Diabetes, Magnesium and Supplementation
Magnesium when consumed as part of a healthy diet does not pose any health risks, but magnesium in dietary supplements may have side effects, such as abdominal cramps and diarrhea, so caution is advised. The recommended supplementary dosage for children at least 9 years old and adults, according to the National Institute of Health (NIH), is 350 mg per day. If a person experiences kidney failure, they will be unable to purge any excess, and there may be a toxic reaction from the increased magnesium. Insulin resistance is a concern, but so is magnesium toxicity. Symptoms of excess magnesium are similar to a deficiency – changes of mental state, nausea, diarrhea, loss of appetite, low blood pressure, weakness, irregular heartbeat and breathing difficulties. It’s important to consult with your doctor before taking any kind of magnesium supplement.
For Diabetes Management: Magnesium in Foods
Be mindful of the magnesium/insulin resistance connection. The best way to get your magnesium is from your diet. The U.S. government’s 2010 Dietary Guidelines for Americans [http://www.cnpp.usda.gov/dietaryguidelines.htm], says that “nutrients should come primarily from foods.” This is not just due to risks of “overdose” from supplements, but also because food not only contains important vitamins and minerals, but also has other naturally occurring healthy substances including fiber, which helps regulate blood sugar. Good sources of magnesium include dark green leafy vegetables like spinach and kale, broccoli and squash, whole grains, seeds, nuts, and legumes. Wholesome foods will ensure that you get the necessary magnesium. Insulin resistance can be fought and possibly overcome with a healthy diet.
