A new study shows that the healthier your level of magnesium, the lower your risk for type 2 diabetes. For those who have type 2 already, magnesium supplements can help to improve fasting plasma glucose and insulin resistance. The new study was published in Diabetes Metabolism Research & Reviews.
The study, performed by Dr. Wen-Xiong Zhang and colleagues in China, evaluated data from 1,219,636 adults across 26 different studies. Specifically, the researchers found that increasing magnesium intake by 100 mg each day led to a 6 percent reduced type 2 risk.
This is not the first study that has noted the health benefits of magnesium, especially for those with or at risk for type 2 diabetes.
Health benefits of magnesium
Magnesium has many health benefits, including maintaining muscles and nerves, regulating blood sugar levels, helping with blood pressure levels, and safeguarding against heart attacks.
Healthy magnesium levels prevent blood clots, keep inflammation down, and prevent arterial plaques that can lead to heart attacks. The supplement has also been proven to reduce migraines, help with anxiety and depression, and ease PMS.
Many Americans have magnesium deficiency and might not even be aware of it. People with type 2 diabetes are at even higher risk since high blood sugar can increase magnesium loss through the urine.
How to include magnesium in your diet
According to the National Institutes of Health, the recommended daily intake of magnesium for women is 320 to 360 mg, and 410 to 420 mg for men. In addition to taking magnesium supplements or using topical oil, magnesium can be found in seaweed, spinach, beans, peas, nuts, seeds, whole grains, wheat bran, avocado, cabbage, and cucumber, among other foods.
Talk with a doctor or nutritionist about getting more magnesium into your diet. Be sure to tell them what other medications you are on to avoid any drug interactions.