Get More of This Mineral to Reduce Your Risk of Type 2 Diabetes

Type 2 diabetes is a growing problem. According to the American Diabetes Association, about 8% of Americans have diabetes, a condition which increases the risk of heart disease, kidney disease, visual loss, nerve damage and limb amputation due to peripheral vascular disease. Many Americans are also overweight or obese, which makes them more likely to get this chronic disease. Fortunately, something as simple as taking a magnesium supplement may reduce the risk of type 2 diabetes.

Magnesium and Diabetes

Type 2 diabetes is a disease characterized by decreased sensitivity to insulin. Insulin is a hormone produced by the pancreas that helps to ferry glucose into cells where it can be stored or used for energy. People who are overweight or obese frequently develop a condition called insulin resistance where their cells no longer respond as readily to the insulin the pancreas produces. When this happens, the pancreas has to make more and more. Eventually the pancreas can't keep up with the demand - and type 2 diabetes develops.

Taking magnesium supplements may reduce the risk of type 2 diabetes by increasing the sensitivity of cells to insulin, so less is needed and the pancreas doesn't "burn out". Overweight and obese people who have low levels of magnesium in their diet may be at especially high risk for type 2 diabetes.

Can Magnesium Reduce the Risk of Developing Type 2 Diabetes?

German researchers put magnesium to the test. They gave 52 volunteers magnesium supplements for 6 months. At the end of the study, insulin sensitivity had improved in these volunteers - and there was a slight improvement in their blood pressure as well.

Other studies also show that magnesium supplements help to increase insulin sensitivity. One meta-analysis published in the Journal of Internal Medicine showed that the risk of type 2 diabetes dropped for every 100 milligram increase in dietary magnesium.

Is It Necessary to Take Magnesium Supplements?

A true deficiency of magnesium is not common since magnesium is found in both plant and animal foods. People with certain medical conditions, alcoholics and older people are at higher risk. But people who eat a diet of mostly processed foods may not get optimal levels of magnesium since it's found in highest quantities in nuts, whole grains, beans and green, leafy vegetables. Substituting these foods for less healthy, processed ones can boost magnesium levels enough to increase insulin sensitivity.

Magnesium and Diabetes: The Bottom Line?

There's growing evidence that eating a magnesium-rich diet or taking magnesium supplements make reduce the risk of type 2 diabetes. Take a closer look at your diet and make sure you're getting this insulin-friendly mineral - to lower your risk of type 2 diabetes.

References:

Nutraingredients-USA.com. "Magnesium Supplements May Reduce Diabetes Risk"

American Diabetes Association. "Diabetes Statistics"

J Intern Med 2007; 262: 208-214.