When talking about diabetes management and protecting your heart health, we often focus on balancing carbohydrates, adding fibre, and getting enough exercise.
This means we often overlook important vitamins and minerals, such as magnesium, and the role they play in supporting our health. Magnesium is one of the essential vitamins and minerals in our diet. When it comes to diabetes management, magnesium supplements can help improve blood sugar control and insulin sensitivity.
This article explores the benefits of magnesium supplementation in managing diabetes and heart health, and reviews other ways to improve your magnesium levels
Role of Magnesium in Diabetes and Heart Health
People with diabetes are more likely to have low levels of magnesium. Medications such as diuretics (think furosemide, spironolactone) and proton pump inhibitors (such as lansoprazole) can increase urinary excretion of magnesium.
However, low levels of magnesium (also known as hypomagnesemia — big word right?) are associated with increased insulin resistance, as well as a increased risk of developing atrial fibrillation (A fib.) and heart failure.
Do People with Diabetes Need Magnesium Supplements?
Many studies show that magnesium supplements can help lower blood sugar levels and improve diabetes management for people with type 2 diabetes.
Magnesium Supplements for Gestational Diabetes
Taking magnesium supplements can also be beneficial in reducing the risk of gestational diabetes. Consuming adequate amounts of magnesium are also associated with a reduced risk of developing gestational diabetes.
Best Magnesium Supplements for Diabetes
There are a couple different types of magnesium summplements available, each with their own benefits. Below are a couple types of options.
Magnesium Oxide
This type of magnesium supplement is wifely available, and is often used to treat magnesium deficiency, and may be used for its laxative effective.
Magnesium Citrate
Magnesium citrate has high bioavailability than other forms of the mineral. This means your body is able to absorb this type of magnesium more easily.
Magnesium Malate
Magnesium Bisglycinate
This form of magnesium is widely available, and is often use for long-term supplementation as it’s less likely to cause GI concerns.
Although there are a variety of magnesium supplements, magnesium citrate is the most recommeneded supplement for people with diabetes due to its high bioavailability.
Common Side Effects of Magnesium Supplements
Although magnesium is an essential mineral for our bodies, supplementation can have some side effects. Common side effects of magnesium supplementation include:
- Diarrhea
- Nausea
- Stomach cramps
Many side effects of magnesium supplements can be improved by adjusting the dosage of the supplement.
- It’s important to chat with your doctor or dietitian before starting or changing your supplements and medications
Benefits of Magnesium Rich Foods
Adding magnesium-rich food to your diet can improve your magnesium levels, while reducing the risk of side effects.
Magnesium-Rich Foods
You can find magnesium in a variety of animal and plant-based foods. Some examples include:
- Nuts and seeds (including pumpkin seeds, almonds, peanuts and cashews)
- Beans (including kidney beans and black beans)
- Spinach and Swiss chard
- Dark chocolate
- Milk and yogurt
- Fruit (such as bananas and raisins)
Understand Your Diabetes
Working with a Registered Dietitian can help you understand your blood sugars and develop sustainable nutrition to lower your A1c.