Maintaining healthy blood sugar levels is essential for overall well-being, especially for individuals with diabetes or those at risk of developing the condition. While medication and lifestyle changes are commonly used to manage blood sugar, there's another natural remedy worth considering: magnesium. This vital mineral plays a crucial role in regulating blood sugar levels and can be a valuable addition to your diabetes management plan. In this article, we will explore the connection between magnesium and blood sugar and how you can incorporate it into your daily routine for better health.
Understanding Blood Sugar Levels:
Blood sugar, or glucose, is the primary source of energy for the body's cells. It is regulated by the hormone insulin, which allows glucose to enter the cells and be utilized for energy. However, imbalances in blood sugar levels can occur, leading to hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar). High blood sugar levels are particularly concerning as they can contribute to the development of diabetes, cardiovascular problems, and other health complications.
The Role of Magnesium:
Magnesium is an essential mineral that participates in over 300 biochemical reactions in the body. It is involved in carbohydrate metabolism, insulin secretion, and insulin action, making it crucial for blood sugar regulation. Several studies have demonstrated a link between magnesium deficiency and an increased risk of developing type 2 diabetes. Furthermore, individuals with diabetes often have lower magnesium levels compared to those without the condition.
How Magnesium Helps:
1. Enhances Insulin Sensitivity: Magnesium improves insulin sensitivity, allowing cells to efficiently use glucose for energy. By enhancing insulin's effectiveness, magnesium helps maintain stable blood sugar levels and reduces the risk of insulin resistance.
2. Supports Pancreatic Function: The pancreas plays a vital role in insulin production. Magnesium supports pancreatic function, aiding in the production, release, and regulation of insulin. Sufficient magnesium levels can contribute to healthier pancreatic activity and optimal insulin secretion.
3. Reduces Inflammation: Chronic inflammation can impair insulin signaling and lead to insulin resistance. Magnesium possesses anti-inflammatory properties, which can help alleviate inflammation and promote better insulin sensitivity.
4. Prevents Oxidative Stress: Oxidative stress, caused by an imbalance between antioxidants and harmful free radicals, can contribute to diabetes complications. Magnesium acts as an antioxidant, neutralizing free radicals and reducing oxidative stress, thereby protecting against long-term damage.
Incorporating Magnesium into Your Routine:
To ensure adequate magnesium intake, consider the following:
1. Balanced Diet: Include magnesium-rich foods in your meals, such as green leafy vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains (oats, brown rice), and legumes (black beans, lentils).
2. Dietary Supplements: If you struggle to meet your magnesium requirements through diet alone, consult your healthcare provider about magnesium supplements. They can recommend an appropriate dosage based on your specific needs.
3. Regular Physical Activity: Engage in regular exercise, as it can enhance insulin sensitivity and help maintain stable blood sugar levels. Magnesium supplementation may also aid in exercise recovery by reducing muscle cramps and promoting relaxation.
4. Monitor Your Levels: If you have diabetes or are at risk of developing the condition, regular monitoring of blood sugar levels is crucial. Consult with your healthcare provider to determine if magnesium supplementation is suitable for you and to ensure it complements your overall diabetes management plan.
Here are some other interesting facts:
- A study conducted by ADA from October 2013 discovered that a higher intake of magnesium lowers the risk of decreased insulin and glucose.
- It even slows progression from pre-diabetes to diabetes. “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes if you are high risk.” – according to researchers.
- According to a study done in 2013, it turns out that most pre-diabetics had inadequate magnesium intake. Those with the highest magnesium intake lowered their risk for blood sugar and metabolic problems by a whopping 71 percent.
- The Hisayama Study, a Japanese study published in December 2013 in Diabetic Medicine, had reported findings that intake of magnesium represents a significant protective factor against type 2 diabetes.
- This goes especially among those who are insulin resistant, had minimal inflammatory problems and a habit of drinking.
- Lastly, according to the Framingham Offspring cohort in 2006, the more magnesium one takes, the more improved the insulin sensitivity becomes, and, consequently, the less risk of type 2 diabetes.
Why Is Proper Metabolic Function So Dependent On Magnesium?
Magnesium homeostasis seems to require two specific genes when it comes to controlling insulin and glucose homeostasis. You also need magnesium for activating an “on-off” enzyme for many cellular functions, including the function of one’s insulin receptors, called tyrosine kinase.
It has been a well-known fact that people who have insulin resistance also excrete more magnesium in their urine. This only means one thing: diminished levels of magnesium.
It’s like an ironic and very dangerous cycle: the less magnesium you have, the more you are in danger of losing. This is putting it in simple terms, but it’s the truth of the matter. Elevated glucose and insulin levels are also nothing to be happy about.
Rarely does our world agree on one matter, well, in this case, it is unanimous: if one wants to lower their risk of type 2 diabetes and optimize their metabolism, they better make sure their magnesium intake is adequate. And sadly, that’s just it: over 80% of Americans appear to be deficient in magnesium.
Think You Belong to Those 80%?
Well, it depends mainly on you and your dietary choices. Most Americans do not get the daily intake of magnesium they need from their meals. But there are other factors at play here, such as:
Alcoholism – around 60% of all alcoholics have a magnesium deficiency in their blood levels
Age – the older you get, the less magnesium you are capable of
absorbing (and the old-age medications one has to take don’t help
either)
Unhealthy kidneys – which can only increase your chances of lost magnesium through urine
An unhealthy digestive system – it hinders your body in absorbing magnesium
Certain medications – like those which treat cancer, antibiotics, and diuretics
Diabetes – if poorly controlled, it can lead to losing more magnesium through urinating
Coronary Spasms, Heart Arrhythmias, and Seizures Can Be Results of Magnesium Deficiency
Surprisingly, only 1% of magnesium takes place in the blood. About 60%
resides in your bones, and the rest is located in your soft tissue.
Hence, there is no accurate test you can do in labs which will give you a true picture of the magnesium in your tissues. The reason there aren’t any accurate tests is that most of the magnesium is inside your bones and cells, instead of the blood plasma.
But there still may be some ways to get a decently accurate reading of your magnesium levels, such as an RBC magnesium test. There’s also a test your doctor can perform on you; it includes a sublingual epithelial test or a 24-hour urine test. But it’s not an ideal evaluation, and doctors will usually need to evaluate the symptoms you exhibit along with them.
What are the symptoms you might ask? Early symptoms can include nausea, headaches, fatigue, loss of appetite, vomiting, and feeling weak in general.
But there are also symptoms which arise after going long without sufficient magnesium to back you up, including seizures, contractions, muscle cramps, tingling and feeling numb, changes in personality, coronary spasms, and abnormal heart rhythms.
Dr. Carolyn Dean has published a book called The Magnesium Miracle, in which she states the 100 factors which will help you find out if you are deficient or not. She also has a blog called “Gauging Magnesium Deficiency Symptoms,” where you can follow her instructions along with a checklist for following every few weeks.
Instead Of Magnesium Supplements, Why Not Try REAL Food?
If you learn how to depend on a varied, healthy daily diet, you will not need to resort to taking medication. Eating a healthy, varied diet means consuming lots of leafy greens as well, especially the dark-green variety.
But here’s the thing: in order for the vegetables you eat to be truly high in magnesium and other nutrients, they need to be grown in nutrient-rich soil. That, unfortunately, is not the case with most bought organic foods.
These days, the earth in which they are grown is unnaturally depleted of magnesium as well as other nutrients. So, according to some magnesium experts like Dr. Dean, it turns out everyone needs to take magnesium supplement despite their healthy lifestyle. Sound depressing, we know.
Organic foods may have higher magnesium content, but it is very hard to tell whether they are grown in nutrient-rich soils or not.
It’s not all hopeless. There is a way to get your magnesium through juicing your greens. On a daily basis, one pint to one quart of freshly squeezed vegetable juice is enough for your primary sources of magnesium.
Some other natural things to consume for higher magnesium levels are almond butter, sweet, dried whey, dried basil, unsweetened, dry cocoa powder, dried pumpkin seeds, dried coriander leaf, dried agar (a type of seaweed) and flaxseed.