What happens to your blood sugar when you take magnesium

Magnesium can influence the way your body manages blood sugar, and research shows that it can help improve insulin sensitivity (how your body reacts to insulin to take blood sugar into cells). But does that mean that taking magnesium will lower your blood sugar, and if so, what difference does it really make?

What is the link between magnesium and blood sugar?

Magnesium plays a crucial role in the way your body treats carbohydrates and regulates blood sugar. Magnesium intake can help improve insulin sensitivity, which facilitates the use of glucose (sugar) for energy:

Why do low magnesium levels affect glucose control?

If your body does not have enough magnesium, your cells may not respond well to insulin, which can cause higher blood sugar over time. Low chronic consumption can worsen insulin resistance:

• Insulin resistance is a key factor in type 2 diabetes.
• Low magnesium can increase inflammation and oxidative stress, (An imbalance between highly reactive free radical molecules and antioxidants in cells) which can both affect glucose metabolism.
• Some studies show that people with low magnesium have a higher risk of developing type 2 diabetes.

What does research on magnesium supplements for blood sugar say?

Several studies have examined how magnesium supplements can help regulate blood sugar, especially in people at risk or already live with diabetes. The results are promising, but not conclusive:

• Magnesium supplementation has been shown to reduce the glucose on an empty stomach in some people with type 2 diabetes.
• Meta-analyzes suggest improvements in insulin and A1C sensitivity with magnesium supplementation, although the results vary between studies.
• Supplements seem to be the most effective in deficient people who have a low magnesium intake.

What are the food sources of magnesium?

Getting food magnesium is generally the best choice, as these foods also provide other essential nutrients. A diet rich in whole plants based on plants can naturally improve magnesium intake. Magnesium food sources include:

• Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, chia seeds
• Legues: Black beans, kidney beans, edamame, lentils
• Whole grains: Brown rice, oats, grated wheat cereals
• Green leafy: Spinach, Bette à Carde
• Sea fruit: Salmon, darty, oysters
• Dark chocolate (70% or more cocoa)

What are the potential risks and side effects?

Although magnesium is generally safe, taking too much through supplements can cause unwanted side effects. It is important to be aware of the potential risks before starting:

• Digestive problems: High doses can cause diarrhea, nausea or stomach cramps.
• Medication interactions: Magnesium can interfere with certain antibiotics, diuretics (water pills), thyroid drugs, or blood pressure drugs.
• Renal concerns: People with kidney disease should avoid supplementation, except led by a health professional, as the ability to eliminate excess magnesium is reduced.
• Upper limits: The higher tolerable level of admission (UL) of supplements is 350 milligrams (MG) per day for adults, without food sources.

Should you take a magnesium supplement?

Supplements can help if you find it difficult to get enough magnesium from your diet, but they do not replace a healthy diet. Always see your health care provider before starting food supplements.

• The recommended food allowance (GDR) for magnesium varies depending on age and sex (310 to 420 milligrams for most adults).
• Some people with diabetes may have higher needs due to the loss of urinary magnesium.
• Supplements can be useful when the regime alone does not meet the needs, especially if a deficiency is confirmed.
• Choose a well absorbed shape, such as magnesium citrate or magnesium glycinate, can reduce the discomfort of the stomach.

Practical means of supporting healthy blood sugar

Magnesium is only a piece of the puzzle in terms of blood sugar management. A balanced approach with nutrition, movement and healthy habits is the most effective:

• Eat a diet rich in magnesium: Choose whole foods rich in magnesium and fiber, such as mole vegetables, nuts, seeds, beans and whole grains.
• Balance your meals: Combine carbohydrates with healthy proteins, fibers and fats to prevent blood sugar peaks.
• Move your body: Regular physical activity improves insulin sensitivity and supports overall health.
• Prioritize sleep and stress management: Quality sleep and lower stress levels can help maintain stable blood sugar.
• Watch your blood sugar: If you suffer from diabetes or prediabetes, the verification of your figures can guide the choices of food and lifestyle.
• Discuss the supplements with your supplier: If food changes are not enough, discuss with a health professional to know if a magnesium supplement could support your blood sugar goals.