Magnesium for Diabetes: Types, Benefits, and Risks

Magnesium is an essential mineral in many body processes, including blood pressure control, muscle and nerve function, energy production, and blood sugar regulation. It is available in many foods, sold as a dietary supplement, and in some medications. While magnesium deficiencies aren’t common in people without health conditions, people with diabetes often have low magnesium levels.

Diabetes is one of the most common metabolic conditions linked to magnesium deficiency. Magnesium supplementation can reduce insulin resistance and improve blood glucose levels in people with type 2 diabetes. It can also help lower hemoglobin A1C levels (a marker of blood sugar) and cholesterol levels in people with type 1 diabetes.

There are several types of magnesium, and some are better for certain conditions. Certain forms, such as magnesium aspartate, citrate, lactate, and chloride, are also better absorbed by the body.

There isn’t a specific type of magnesium recommended for diabetes. Early research has shown promising results for the use of magnesium oxide and magnesium chloride in managing the condition:

• Magnesium oxide: A study in Brazil found that 30 days of supplementation with 500-1,000 milligrams of magnesium oxide improved blood sugar levels in people with poorly controlled diabetes.
• Magnesium chloride: A study in Mexico found that participants who took 300 milligrams of magnesium chloride for 16 weeks experienced significant reductions in their fasting blood sugar levels.

Other research evaluating the supplement magnesium aspartate for diabetes found that this type did not improve glycemic control in people with type 2 diabetes who were taking insulin.

The American Diabetes Association does not recommend routine magnesium use to improve blood glucose levels. More research is needed to determine which type of magnesium may work best for people with diabetes.

Research shows that higher magnesium intake is linked to a lower risk of diabetes. This is likely due to magnesium’s ability to break down sugars and reduce insulin resistance.

Although magnesium supplements have long been studied as a supporting therapy in the prevention and management of diabetes, whether they’re beneficial for type 2 diabetes has been controversial.

One study evaluated whether magnesium supplementation can improve glycemic control in people with type 2 diabetes. Results found that daily magnesium supplementation improved insulin sensitivity by 10% and lowered blood sugar levels by 37%.

Another study found that oral magnesium supplements can resolve magnesium deficiencies, which improves how your body uses insulin, lowers oxidative stress, and decreases inflammation if you have type 2 diabetes.

There is evidence that magnesium intake can slow or halt the progression of prediabetes or insulin resistance to type 2 diabetes. In an older study, researchers found that higher magnesium intake may benefit people with prediabetes as it may offset the risk of developing diabetes.

Other research has shown that magnesium supplements may help improve glycemic control in children with type 1 diabetes.

Magnesium in food and beverages is generally considered safe. However, if you’re taking magnesium supplements, it’s important not to take more than the upper limit unless recommended by your healthcare provider. The upper limit for magnesium in dietary supplements depends on your age. The limits are:

• Birth to 12 months: Refer to your healthcare provider
• 1-3 years: 65 milligrams (mg) per day
• 4-8 years: 110 mg
• 9+ years: 350 mg

Taking more than the upper limit can increase the risk of side effects, and are more common with magnesium carbonate, chloride, gluconate, and oxide. Side effects can include diarrhea, nausea, and abdominal cramps. Very large doses of magnesium can cause magnesium toxicity, leading to serious side effects like low blood pressure, depression, muscle weakness, nausea, vomiting, irregular heartbeat, and cardiac arrest.

Magnesium may also interact with several medications, such as certain antibiotics, heartburn medications, and diuretics. Given these risks, consult a healthcare provider before starting a magnesium supplement to determine whether it’s safe for you.

In addition to oral supplements, magnesium is present in many foods and beverages. Foods rich in magnesium include:

• Spinach
• Legumes
• Nuts, especially almonds, cashews, and peanuts
• Seeds, especially pumpkin and chia seeds
• Soymilk
• Black beans
• Edamame
• Peanut butter

Several medications, such as laxatives and heartburn remedies, contain magnesium as an active ingredient. For example, extra-strength Rolaids and Milk of Magnesia each contain 55 milligrams of elemental magnesium per dose.

Magnesium is an essential mineral involved in many bodily functions, including blood sugar regulation. Some evidence suggests that magnesium can help improve glycemic control and reduce insulin resistance.

It’s not clear whether magnesium supplementation is beneficial for people with diabetes, and the American Diabetes Association does not recommend routine use of magnesium to improve blood glucose levels. Talk to a healthcare provider before starting magnesium.