Have you ever wondered how Magnesium is related to diabetes? Then, this is the right place to be. Magnesium has been ranked the fourth most important mineral in the human body, and it is vital to the overall functioning of the body.
You cannot overlook the importance of Magnesium in the human body as it is responsible for regulating the sugar level. It helps to prevent Type-2 diabetes, and so on. Despite the various importance of Magnesium in the body, is it safe for consumption for a person with diabetes?
Diabetes and Magnesium; How are they related?
Despite how vital Magnesium is, significantly helping in helping them regulate their blood sugar levels, a large number of diabetic patients are still usually diagnosed with magnesium deficiency. This deficiency is more prevalent in patients with type 2 diabetes than in patients with other kinds of diabetes.
Deficiency in magnesium levels is usually associated with insulin resistivity. If you are diagnosed with low magnesium levels in your body and are insulin sensitive, it is most likely because you have lost excess Magnesium through your urine. If patients with insulin-dependent diabetes, type 1 diabetes, also develop insulin resistance, they are at risk of this magnesium deficiency.
Most diabetics suffer from magnesium deficiency because the body tries to clear out excess blood sugar, and excessive urination is usually the body's solution for washing off the extra sugar. The kidneys maintain magnesium balance, but much more pressure is exerted on the kidneys of diabetic patients, which results in some amounts of Magnesium also being excreted through the urine.
The Importance of Magnesium in Your Body.
It lowers blood pressure.
Usually, people with diabetes develop high blood pressure due to the excess pressure exerted on their blood vessels, leading to arteriosclerosis, which means hardening blood vessels. So if you've been diagnosed with high blood pressure or you're trying to prevent it, you should increase your magnesium intake.
According to research, patients with high blood pressure have been observed to reduce their blood pressure after taking Magnesium-containing foods and supplements.
And with Magnesium, you don't have to worry about low blood pressure and its complications in diabetes because if you have normal blood pressure levels, it doesn't decrease but instead helps maintain it.
- It helps regulate blood sugar levels: Insulin functioning and the rate at which the body metabolizes glucose depend on the magnesium levels present in your body. Magnesium helps improve insulin function, and since insulin is necessary for regulating blood glucose levels, this results in a reduction in blood glucose levels. It can also reduce insulin resistivity in type 2 diabetic patients, hence helping them manage their condition.
- It helps with cardiovascular disease.
High blood pressure is one of the risk factors of heart attacks, stroke, or other heart problems, and with that out of the way, your risk factor for cardiovascular-related issues has been drastically reduced.
Also, Magnesium is anti-inflammatory. Diabetic patients are at increased risk for chronic inflammation because the body views the increased blood sugar levels as an invader and initiates an immune response from the immune system. Since diabetes is a lifelong condition, the immune response leads to chronic inflammation, which damages several organs, including the heart, if left untreated.
Magnesium reduces the risk of chronic inflammation, thereby reducing the risk of heart disorders.
Other Benefits of Magnesium
Magnesium is good for managing your blood sugar and preventing diabetic complications, and it helps improve one's overall health. Other health benefits of Magnesium include:
1. It helps to prevent depression.
Over the years, Magnesium has been known to be a mood lifter. It also works hand in hand with the brain for effectiveness. If you find yourself in a depressed mood, you can do well to get Magnesium contained foods and supplements to raise your mood.
Researchers have claimed that the majority who have initially been in depressed moods always feel better after consuming foods rich in Magnesium or magnesium supplements.
2. It helps to reduce the fatigue rate.
If you are an athlete seeking other alternatives to prevent fatigue within a short period, you can go for supplements and foods containing Magnesium. This is also applied to you who go for bodily exercises frequently because the increment of the Magnesium level in your body will aid in increasing your energy.
The increase in energy level comes into place because your body's sugar (glucose) level will increase. This action will lead to the expulsion of lactase that would have built up in the muscles, which is the leading cause of early fatigue.
The use of foods and supplements containing Magnesium will be highly effective if your blood sugar level is deficient but less effective if your blood sugar level is normal. You should keep in mind that your blood sugar level is most likely normal if the magnesium level in your body is normal.
3. It helps to fight against migraine.
If you have been down with migraine, you can attest that it is no joke. Did you know that with just Magnesium supplements and foods, your worries of having to manage severe migraine till you get your medications will be greatly reduced?
Researchers have found out that most people with migraines get better fast after using Magnesium supplements without the usage of drugs.
4. It helps to fight against Type-2 Diabetes.
Based on research, patients with Type-2 diabetes have a deficient magnesium level in their bodies. It was also noted that when you take Magnesium contained foods as a diabetic patient, there is a high probability that your blood sugar level will begin to rise.
Patients with type 1 diabetes can develop insulin resistivity. To prevent this, try to increase your intake of foods rich in magnesium and magnesium supplements as well. Magnesium supplements based on doctors' prescriptions have proven very effective. To decide whether to go for Magnesium contained supplements or foods, do well to consult your doctor.
The Various Types Of Magnesium Supplements
If you're planning to eat your way into better blood glucose levels, then you should know that there are different magnesium supplement types, and each is better suited to specific illnesses. They also have different absorption rates. These magnesium types include magnesium glycinate, magnesium oxide, magnesium chloride, magnesium sulfate, magnesium carbonate, magnesium laureate, magnesium citrate, magnesium lactate, magnesium gluconate, magnesium aspartate, and magnesium threonate.
Magnesium oxide, for instance, improves glycemic control. In contrast, magnesium chloride enhances the way the body absorbs sugar and causes an improvement in fasting glucose levels, while some magnesium types do not affect blood sugar levels.
You can take these supplements orally in capsule, powder, liquid, intravenous via injections, or topically as oils and creams.
Dietary Sources of Magnesium
Magnesium supplements are not the only sources of Magnesium, but you can also increase your magnesium levels through your diet. Fortunately, several of these foods rich in Magnesium are also within the glycemic index considered healthy for diabetics, so you don't have to worry about eating unhealthily. Some of these dietary sources of Magnesium include:
1. Leafy greens, especially spinach and kale. Vegetables have always been considered excellent sources of nutrients, one of which is Magnesium, and they also have a low glycemic index.
2. Whole grains: foods like brown rice or wheat bread are also sources of Magnesium, and fortunately, they can be easily incorporated into your diet.
3. Sweet potatoes: several recipes make for delicious foods containing sweet potatoes, and now you don't only have to enjoy the tasty recipes, but your body also benefits from its high Magnesium and fibre content.
4. Almonds and cashew nuts: these are the best to snack on. With these nuts, you can snack your way into normal magnesium levels and better manage your condition.
Others include cereals, peanut butter, oatmeal, legumes and lentils, avocados, chicken breasts, and the likes.
What Is The Safe Daily Intake For Magnesium
You want to increase your magnesium intake, but you don't want to overdo things. This is why NIH has made a table for the required daily intake for men and women. The recommended daily intake is 320 to 360mg for adult women, while for adult males, the recommended daily intake is 410 to 420mg.
Risks Of Consuming Too Much Magnesium
Magnesium should be consumed within the daily recommended intake. Excess magnesium intake can lead to magnesium toxicity which is usually associated with nausea, vomiting, difficulty breathing, irregular heart rate, and cardiac arrest. It can also lead to poor kidney function due to the kidney's effort to eliminate excess Magnesium from the body.
Also, some people's guts can't handle magnesium supplements, which is where creams and oils come on stage. You should be careful of irritation, though. Magnesium supplements can also have a laxative effect on some people, resulting in diarrhea or stomach cramps.
Magnesium is vital to a diabetic's health and helps with insulin sensitivity and managing blood glucose levels. Still, before you start using magnesium supplements, you should discuss with your health care provider they are in the best position to know what works best for you.