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- Magnesium helps lower your blood sugar by breaking down glucose and improving insulin resistance.
- There is evidence that regular magnesium supplementation can lower fasting blood sugar levels.
- The American Diabetes Association does not recommend taking a magnesium supplement unless you have a magnesium deficiency.
Magnesium helps the body regulate blood sugar levels. However, regular magnesium supplementation isn't typically recommended as a way to improve your blood sugar.
How Magnesium Affects Blood Sugar
Magnesium regulates blood sugar levels by supporting the absorption and use of glucose (sugar) and helping the body use insulin better. More specifically, research has shown that:
- Magnesium supports insulin by helping move sugar from the bloodstream into cells.
- Low magnesium levels may hinder your body's ability to secrete insulin.
- Higher levels of magnesium have been linked to greater insulin sensitivity.
- Higher magnesium intake may help lower the risk of developing type 2 diabetes among people with prediabetes or insulin resistance.
What the Research Says About Magnesium Supplementation for Blood Sugar
Research on how magnesium benefits blood sugar is relatively early. Still, results are promising. Research has so far shown the following:
- Four months of magnesium supplementation may significantly improve fasting blood sugar levels in people with or without diabetes.
- Three months of magnesium supplementation can improve hemoglobin A1C (HbA1C) and reduce insulin resistance in people with type 2 diabetes. (However, this was a small study with 42 participants.)
- Children with type 1 diabetes and low magnesium levels experienced an improvement in blood sugar control after three months of magnesium supplementation. (However, this was a small study with 71 participants.)
Nevertheless, the American Diabetes Association does not recommend routinely taking magnesium—or any other supplement—to improve your blood sugar unless you have been diagnosed with a nutrient deficiency. The organization notes that supplements have risks, including side effects and drug interactions, and eating nutritious foods is the best way to provide your body with the nutrients it needs.
Should You Take Magnesium Regularly?
It depends. The American Diabetes Association does not consider magnesium supplements as an effective option for lowering blood sugar. However, they note that people with an underlying magnesium deficiency may benefit from supplementation. It is important to consult a healthcare provider before starting any new supplement.
Here are a few things to keep in mind if you are considering starting magnesium supplements:
- The recommended daily amount of magnesium is 310-320 milligrams for adult females and 400-420 milligrams for adult males. This includes magnesium from all sources, such as food, drinks, supplements, and medications.
- There are several types of magnesium available. Magnesium oxide and chloride may be more effective for lowering blood sugar levels, but magnesium aspartate and citrate are better absorbed by the body.
- Try to focus on getting most of your magnesium from your diet rather than supplements. Foods that are rich in magnesium include spinach, legumes, nuts, seeds, and peanut butter.
- Because magnesium can interact with several medications, tell your doctor or pharmacist about all of the medications and supplements you take. This way, they can help prevent drug interactions.
Possible Risks and Side Effects of Magnesium
Magnesium supplements are usually safe, but taking too much can cause side effects like diarrhea, nausea, and abdominal cramping. Taking very high doses of magnesium can lead to more serious side effects, such as low blood pressure, trouble breathing, irregular heartbeat, and cardiac arrest.
Magnesium supplements can also interact with several types of medications, including:
- Bisphosphonates
- Certain antibiotics, such as tetracyclines and quinolones
- Diuretics
- Proton pump inhibitors
Given these risks, it is always a good idea to consult a healthcare provider before starting a magnesium supplement.
Other Ways to Naturally Lower Your Blood Sugar
Aside from magnesium supplements, there are other ways you can naturally lower your blood sugar. Implementing the following changes can improve blood sugar control:
- Eat nourishing foods, such as non-starchy vegetables, lean proteins, and quality carbohydrates.
- Limit processed foods and foods with added sugars.
- Get at least 30 minutes of physical activity a day, a few days per week.
- Maintain a weight that you and your provider determined is optimal for you.
- Find healthy ways to manage stress, such as breathing exercises or meditation.
- Getting at least seven hours of good-quality sleep per night.
- Drink plenty of water.
