No part of our body works in isolation – everything is connected and what happens in one area affects others. Further, pretty much everything that happens in our body is a biochemical reaction – starting with the breaking down of the foods we eat and ingest all the way through to building muscle and bones or clearing out toxins. These reactions require certain “ingredients”: of which magnesium is just one.
MAGNESIUM IS CRITICAL FOR BALANCING BLOOD SUGAR LEVELS
Balance blood glucose levels for good health
Carbohydrates from the food we eat are broken down into glucose, which then enters the blood stream. When blood glucose levels rise, the pancreas produces a hormone called insulin, which tells our body cells to take up glucose from the blood and use it for energy. If blood glucose levels fall too low, our cells cannot produce enough energy. Conversely, chronically high blood glucose can cause damage throughout the body. For optimal health and energy, therefore, blood glucose levels need to be maintained within a narrow range – they need to be balanced for good health.
Magnesium is an essential mineral that plays an important role in regulating blood glucose levels. If your blood sugar levels are out of balance, you might need some extra magnesium!
Magnesium required for insulin production The pancreas needs magnesium in order to produce insulin, and to release that insulin into the blood stream in response to high blood glucose levels. Sufficient magnesium is also necessary for cells to respond to insulin effectively, so it helps glucose get into our cells from the blood stream.
More magnesium means better blood sugar control
Research shows that people who regularly consume good levels of magnesium through their diet and/or through supplementation are more likely to maintain healthy blood glucose balance. On the other hand, people who do not consume enough magnesium are more likely to develop problems with their blood glucose control. Increasing magnesium consumption through diet or supplements can lower blood glucose levels when they are chronically high and improve blood glucose control.
Are you getting enough magnesium?
The minimum recommended daily intake (RDI*) for magnesium is 320mg per day for women and 420mg per day for men, though various factors can increase an individual’s magnesium requirements. Good dietary sources of magnesium include green leafy vegetables, whole grains, nuts, seeds and legumes.
Supplements can help fill nutritional gaps when the demand for magnesium is higher than intake. Not all magnesium supplements are the same, however. The ideal supplement is magnesium citrate, which is found naturally in the body and so is well tolerated and fast-acting.
Good dietary sources of magnesium include green leafy vegetables, whole grains, nuts, seeds and legumes.
Never self-prescribe! Always consult a qualified health practitioner. Or contact us at True Medicine to arrange a personal assessment of your nutritional needs – phone the clinic on 07 5530 1863.
*RDI levels are established on quantities of nutrients to prevent disease not for optimal health.
References:
Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2018). Dietary magnesium and cardiovascular disease: A review with emphasis in epidemiological studies. Nutrients, 10(2), 168.