WHAT IS MAGNESIUM?
Magnesium is one of the minerals your body needs to function smoothly. A mineral is an element that is essential to humans, animals and plants. Your heart, your nerves, your muscles and your bones need magnesium. Your body needs it to make proteins, as well. Magnesium is also needed for your body to handle glucose. People with diabetes tend to have lower levels of magnesium than people without diabetes. Some studies show that increasing the level of magnesium seems to improve insulin sensitivity in people with type 2 diabetes. In addition, magnesium might even help to prevent diabetes.
WHY DO PEOPLE WITH DIABETES TEND TO HAVE LOW LEVELS OF MAGNESIUM?
Because magnesium is lost through the urine, it is thought to be related to the increased urination that can occur with high blood glucose levels. Also, low magnesium levels can be a side effect of some medicines used to treat high blood pressure.
HOW MUCH MAGNESIUM DO I NEED AND HOW DO I GET IT?
The U.S. RDA (Recommended Daily Allowance for healthy people) for magnesium is 400 mg per day. The American Dietetic Association reports that most people get about 300 mg per day in their food.
Water: You can get magnesium from water, but softening water lowers magnesium levels. In addition, many people now drink bottled water. Some bottled waters have the minerals, including magnesium, removed. Check the label to see if the bottled water you drink has magnesium and other minerals.
Foods: Magnesium is found in most foods, especially dairy products, fish, meat and seafood. Other magnesium-rich foods are:
- Apples
- Apricots
- Avocados
- Bananas
- Black-eyed peas
- Brown rice
- Garlic
- Grapefruit
- Nuts
- Greens
- Soybeans
- Whole grains
- Legumes and dried beans
Fat: If you eat large amounts of fatty foods they may make it more difficult for your body to absorb magnesium, so limit or avoid fried foods and fatty meats.
Magnesium supplements: These can help if you are magnesium deficient. They are available in various forms and dosages.
WHAT ARE SOME OF THE CAUSES OF MAGNESIUM DEFICIENCY?
In addition to high blood glucose levels and some blood pressure medicines, some of the other causes are:
- certain medicines, such as diuretics, antibiotics, cancer medicines and heart medicines
- alcoholism
- certain gastrointestinal diseases
- aging
If you are concerned about your levels of magnesium, talk with your health care provider or dietitian about whether you need to be concerned and how to get the magnesium you need.
IS TOO MUCH MAGNESIUM A BAD THING?
The only way to get too much magnesium is by taking too many magnesium-containing antacids, laxatives or supplements. You cannot get too much from food. A side effect of too much magnesium is stomach cramps or diarrhea. If you have kidney problems, do not start taking magnesium supplements without your health care provider’s approval.
