Magnesium Lowers Type II Diabetes Risk

Magnesium has been called the Prince of all minerals.

Yet some studies report that approximately 75% of Americans ingest less than the RDA.
Food processing is a major cause of magnesium depletion along with soil depletion from farming practices.


“Magnesium: is a cofactor in over 300 enzymatic reactions in the body. It is necessary for the transmission of nerve impulses, muscular activity, temperature regular, detoxification reactions, and the formation of healthy bones and teeth. It also plays critical roles in energy production and the synthesis of DNA and RNA. A U.S. Department of Agriculture survey revealed that many Americans do not ingest the RDA of magnesium, making it one of the most commonly deficient nutrients in our country. Suboptimal magnesium intake compromises all tissues, especially those of the heart, nerves, and kidneys. Magnesium deficiency is associated with increased incidence of atherosclerosis, hypertension, strokes, and heart attacks. Low levels of magnesium can cause stiffness in the vasculature, which elevates blood pressure and contraction or spasm in the heart muscle, which can result in sudden death.


Magnesium inhibits platelet aggregation (like aspirin), thins the blood (like Coumadin), blocks calcium uptake ( like calcium channel blocking drugs such as Procardia), and relaxes blood vessels (like ACE inhibitors such as Vasotec). Magnesium also increases oxygenation of the heart muscle by improving cardiac contractility.
Effects of Depletion: muscle cramps, weakness, insomnia, loss of appetite, GI disorders, kidney stones, osteoporosis, nervousness, restlessness, irritability, fear, anxiety, confusion, depression. fatigue, and High blood pressure. Magnesium deficiency allows levels of calcium to increase, which can cause cardiac muscle spasm resulting in heart attack and frequently death.” (1)


According to NIH (National Institute of Health) studies show that people who consume the highest amount of magnesium have the lowest risk of developing Type II Diabetes. Conversely diabetics are more likely be be low in magnesium. To make matters worse it appears that elevated blood glucose increases the loss of magnesium. Supplementation of 300 mg/day of magnesium increased the insulin sensitivity. Type 1 diabetics are also low in magnesium.  Insulin and glucose are important regulators of Mg metabolism.


In summary, oral Magnesium supplements appear to be useful in persons with Type II diabetes to restore Mg deficiencies, to improve insulin resistance, oxidative stress, and systemic inflammation.  (2)


Food Sources for Magnesium;
Almonds, Avocado, Beets, Black beans, Bran cereal, Broccoli, Brown Rice, Cashews, Cereal (shredded wheat), Edamame, Kidney beans, Oatmeal, Peanut butter, Peanuts, Potato with skin, Pumpkin, Quinoa, Raisins,Spinach, Soy Milk, Spinach, Whole grain bread, Yogurt