Magnesium may be useful in the treatment of diabetes

According to the Anibes study, more than 70 percent of the Spanish population does not manage to get the recommended daily dose of calcium. This deficiency could increase the risk of developing diabetes.

An updated review and meta-analysis of 25 double-blind randomized controlled trials investigating the health benefits of magnesium in relation to diabetes, supports previous findings on the positive association between mineral supplementation and people with or at high risk of diabetes (with obesity, overweight, metabolic syndrome, renal failure, family history of diabetes, or prediabetes).

Increases the effectiveness of insulin

The primary analysis compared parameters of glucose metabolism and insulin sensitivity between people taking oral magnesium supplementation or placebo (a harmless substance with no metabolic effect).

The difference between the magnesium and placebo groups was calculated with maximum rigor, using follow-up data with 95% confidence intervals and applying a random effects model.

The main result was that magnesium intake decreases insulin resistance, especially in people at increased risk of diabetes.

Furthermore, the review concludes that magnesium performance is improved when insulin is present and suggests that intake is well tolerated among study subjects, without significant adverse effects.

Other notable observations on the effect of magnesium on blood glucose rates and insulin sensitivity include a significant reduction in fasting plasma glucose in 325 participants with diabetes and in 482 subjects at high risk of diabetes in 11 studies.

Significant improvements were also identified in the oral glucose tolerance two hours after supplementation in three studies with 210 subjects.

How much magnesium do you have to take?

Supplemental doses of magnesium were used in the studies from 300 to 400mg, which is the minimum amount recommended for daily consumption.

A previous review of studies, involving 286,668 people, showed that for every 100 mg increase in magnesium intake, the risk of developing type 2 diabetes decreased by 15 percent.

What foods provide magnesium?

Plant-based foods are those that provide the most magnesium per serving. Green leafy vegetables stand out, quinoa, legumes, whole grain bread and cereals, fruits, certain seeds and nuts.

The green color in vegetables is a good indicator of the presence of magnesium, because this mineral is part of the composition of chlorophyll. Some foods very rich in magnesium are the following:

Pumpkin seeds: 535 mg Sesame 347 mg Quinoa: 210 mg Brown rice: 157 mg

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