Why Magnesium Matters When Living With Diabetes

Magnesium is a vital mineral that the brain and body need to work well. It plays a key role in more than 300 enzyme systems in the human body. Magnesium helps your body with making energy, building protein, and repairing DNA. It also helps the body use glucose for fuel. About 50 to 60 percent of the magnesium in our bodies is stored in our bones. You can find this mineral in many foods, drinks, and supplements.¹

Why people with diabetes need magnesium

Magnesium is important for everyone, but it is vital for people with diabetes. Many studies show it helps prevent and manage type 2 diabetes. Higher levels of magnesium may lower the risk of getting diabetes. Diets rich in magnesium also lower this risk. One review of 26 studies found that magnesium supplements could help the body use insulin better.²

Another study found that sufficient magnesium levels do more than lower diabetes risk. They also improve blood pressure and prevent high blood sugar.³

Best food sources of magnesium

Before you try a supplement, try to eat foods high in magnesium. A diet full of whole foods is a great way to start. Good sources include:

• Green leafy vegetables like spinach and collard greens
• Nuts like almonds and peanut butter
• Seeds like pumpkin or chia
• Beans, peas, and soybeans
• Whole-grain cereals
• Proteins like chicken or ground beef
• Fish like salmon or halibut
• Yogurt
• Oat bran
• Avocados

Recommended daily intake of magnesium

The amount of magnesium you need depends on your age and sex. According to the National Institutes of Health, the daily goals for adults are:¹

• Adults 19 to 30 years: 400 mg for males and 310 mg for females
• Adults 31 to 50 years: 420 mg for males and 320 mg for females
• Adults 51 years and older: 420 mg for males and 320 mg for females

For those 14 to 18 years old, the goal is 410 mg for males and 360 mg for females.¹

Signs of a magnesium deficiency

Some health issues or drugs can make you more likely to have low magnesium. Common signs of a deficiency include:¹

• Loss of appetite
• Nausea or vomiting
• Fatigue or weakness
• Numbness or muscle cramps

Choosing a magnesium supplement

Some people may need more magnesium from food or a supplement. These supplements can react with certain drugs, like antibiotics or diuretics. Not all supplements are made the same way. Talk to your doctor if you have questions about which type is right for you.

Knowing the value of magnesium is a big part of managing diabetes. Eating more magnesium-rich foods or starting a supplement may help your health.