Magnesium Deficiency & Prediabetes
Food And Suplemmentation
Magnesium deficiency is one of the most prevalent nutritional deficiencies in adults, affecting an estimated 80% of people. Magnesium deficiency can lead to additional nutritional deficiencies, trouble sleeping, and hypertension, all of which are risk factors for the onset of prediabetes symptoms.
A 2014 study published in Diabetes Care found that magnesium supplementation could help those who were at high risk for developing diabetes reduce their risk. [1] When compared to people who consumed the least magnesium, those who ingested more magnesium had a 32 percent lower chance of developing diabetes and a 37 percent lower risk of developing metabolic impairment.
Magnesium, a cofactor for many of the enzymes involved in glucose metabolism, is a crucial mineral when it comes to turning carbohydrates and lipids into energy. The risk of Type 2 Diabetes is clearly inversely correlated with magnesium intake, with each increment of 100 mg/d of magnesium resulting in a reduction of 8–13% in risk. [2]
One of the most effective natural treatments for decreasing blood pressure is magnesium. According to a study of 49 clinical trials, supplementing with magnesium at the right levels can lower blood pressure in those with uncontrolled hypertension. [3]
How to keep your magnesium levels In Healthy Range
I would recommend the following daily consumption goals in light of what is known about the significance of magnesium for promoting health and preventing chronic diseases such as prediabetes.
Women age 19–30: 500–515 mg/d
Men age 19–30: 600–620 mg/d
Women age 31+: 520–535 mg/d
Men age 31+: 630–655 mg/d
How do we make sure we reach these everyday goals?
The two choices are food and dietary supplements.
Food
Sources of magnesium include avocados, pumpkin seeds, green leafy vegetables, eggs, red meat, raw milk, and cheese.
Supplementation
To ensure you're getting the most bio-available form of magnesium when purchasing a supplement, search for the terms "magnesium bis-glycinate," "chelate," and "buffered" on the label.
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Scientific References
[1] Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects: A randomized double-blind controlled trial. Diabetes Care 2003;26(4):1147–1152. https://doi.org/10.2337/diacare.26.4.1147. PubMed: 12663588
[2] 2016 Nov 19;8(11):739. doi: 10.3390/nu8110739. Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies
[3] 2021 Jan 10;13(1):195. doi: 10.3390/nu13010195. Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials