We don’t talk about magnesium much, though it’s the fourth most common mineral in your body – and if you don’t have enough, your body simply won’t work. In particular, let’s look at how magnesium deficiency is connected to diabetes.
First, as Dr Mercola notes, “insufficient cellular magnesium levels set the stage for deterioration of proper metabolic function that typically snowballs into more significant health problems.”
For instance, without proper magnesium levels, your body can’t regulate the following:
- Creation of ATP (adenosine triphosphate), the energy molecules of your body
- Proper formation of bones and teeth
- Relaxation of blood vessels
- Action of your heart muscle
- Promotion of proper bowel function
- Regulation of blood sugar levels
This last point is especially important, as low magnesium is frequently found with elevated insulin levels, as several notable recent studies have found:
- One 2013 study involving pre-diabetics found that most had inadequate magnesium intake. Those with the highest magnesium intake reduced their risk for blood sugar and metabolic problems by a whopping 71 percent.
- An ADA study from October 20133 found that higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans. Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”
- In a large Japanese study (the Hisayama Study) published in Diabetic Medicine December 2013, researchers found magnesium intake was a significant protective factor against type 2 diabetes in the general Japanese population, especially among those “with insulin resistance, low-grade inflammation and a drinking habit.”
- And in the Framingham Offspring cohort (2006), higher magnesium intake improved insulin sensitivity and reduced type 2 diabetes risk.
In particular, insulin resistance seems to be connected to increased excretion of magnesium in patients’ urine – and all seems to be connected to elevated urinary glucose (which causes greater urinary frequency and output). This results in a vicious cycle in which diabetics – or even those at risk of becoming diabetics – can’t maintain any magnesium ingested.
This sounds even worse when you consider 80% of Americans are magnesium-deficient.
And ongoing deficiency can have consequences far beyond diabetes:
- Abnormal heart rhythms and coronary spasms
- Muscle cramps and contractions
- Numbness and tingling
- Personality changes
The best way to fight those problems? Through proper diet.
In particular, we recommend lots of greens. All listed portions below equate to 100 grams, or just over three ounces:
- Seaweed, agar, dried (770 mg)
- Spices, basil, dried (422 mg)
- Spice, coriander leaf, dried (694 mg)
- Flaxseed (392 mg)
- Dried pumpkin seeds (535 mg)
- Almond butter (303 mg)
- Cocoa, dry powder, unsweetened (499 mg)
- Whey, sweet, dried (176 mg)
The video below can explain more about keeping your magnesium intake balanced, as well:
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