Can Greater Magnesium Intake Reduce Diabetes Risk?
In a meta-review study published in the Journal of Internal Medicine, researchers found that for every 100 mg increase in magnesium intake, the risk for type 2 diabetes fell by 15 percent.
Magnesium is an essential mineral cofactor used in many enzyme reactions throughout the body, and is especially important in energy production. Several studies indicate that magnesium may help to improve insulin sensitivity and, in turn, glucose tolerance.
Deficiency Widespread, Impact Costly
Magnesium deficiency is common. The Recommended Daily Allowance (RDA) is 420 mg and 320 mg per day for men and women, respectively. But the average adult intake is less than 320 mg/day for men and less than 230 mg/day for women. Magnesium intake in seniors may be even lower. And realize that the RDA is a level set to avoid deficiency, not a level to encourage optimal health.
Likewise, diabetes is widespread and costly in both personal and financial terms. In the U.S., 7 percent of the population, or 20 million people, have diabetes. Those afflicted are at greater risk for many serious conditions, including heart disease, hypertension, stroke, kidney disease, vision loss, amputations, and dementia.
The annual cost of taking care of diabetics is estimated at more than $130 billion. One out of every eight U.S. federal health care dollars goes toward treating people with diabetes. And the costs are estimated to soar going forward.
What You Can Do
Ensuring that you get adequate magnesium intake, through both food and supplementation, is an important nutritional step in helping to prevent and treat diabetes. 600 mg/day is a good target to shoot for.
Foods high in magnesium include whole grains (wheat bran, oat bran, brown rice), nuts, beans, and leafy greens. Unfortunately, the average Western diet, with its high content of processed convenience and restaurant-prepared foods, is low in magnesium-rich foods.
Supplementing with a good multi-vitamin mineral can somewhat help to offset diet insufficiency. However, realize that most multi-vitamin/minerals don’t contain significant amounts of magnesium (usually less than 100 mg), as magnesium is a fairly large molecule. Your best bet is also adding in a good multi-mineral that contains adequate magnesium in a well-absorbed form (e.g., citrate or amino-acid chelate). And you’ll get better absorption by dividing your intake into smaller doses (200 mg or less) spread over the course of the day.
Magnesium is just one of several nutrients that may be helpful in reducing diabetes risk. You can read more about other factors in preventing and treating diabetes on my main website, as well as get help putting together an organized nutrition action plan.
Related Posts
Which Type of Abdominal Fat Promotes Inflammation, Increases Disease Risk?
Pesticide and PCB Exposure Linked to Insulin Resistance and Greater Diabetes Risk
Link Between Nervous System and Inflammation Identified - Diabetes Reversed in Mice
Plasticizers Contributing to Low Testosterone, Insulin Resistance, and Obesity in Men?
(Image: USDA)
____________________________
Discover How Nutrition Can Make a Difference in Your Life …
August 27th, 2008 at 6:11 am
I like your article and fully agree. Another important aspect of this is the calcium/magnesium balance - many people concerned about calcium levels eat calcium rich food, particularly dairy or take supplements.- This can upset the necessary calcium/magnesium balance in the body leading to magnesium deficiencies and poor calcium absorbtion.
November 12th, 2008 at 4:43 pm
y578el0eoee0ljcz