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We tend to think of magnesium as a stress reliever. However, recent studies show it may also play a role in keeping our blood sugar levels in check
Summary
1Why’s it important to regulate your blood sugar?
Maintaining the right balance of blood sugar levels is essential for maintaining good health…
2Does magnesium help with blood sugar regulation?
Magnesium is an essential mineral that plays many different roles in the body…
3Magnesium and type 2 diabetes
Type 2 diabetes is a chronic condition that causes blood sugar levels to be consistently too high…
If you always crave something sweet come 3pm, you’re definitely not alone. But have you wondered why?
There are all kinds of reasons we could be getting peckish and low magnesium is one of them. Our H&B nutritionist Madalena Vieira Costa helps explain…
Many factors affect how well your body regulates blood sugar levels – food choices, exercise, medication, illness and stress to name a few.1 But did you know that magnesium may also affect your blood sugar?2
Low magnesium levels are linked to a wide range of chronic diseases, including type 2 diabetes.3,5 Studies show that this essential mineral may also play an important role in helping to maintain healthy blood sugar levels, especially for people with type 2 diabetes and insulin resistance.4-6
Why’s it important to regulate your blood sugar?
Maintaining the right balance of blood sugar levels is essential for maintaining good health.7
Blood sugar (also called blood glucose) is the body’s main source of fuel.7,8 After eating, our body breaks down the food and turns it into glucose.8 In response, our pancreas (a gland behind the stomach) pumps out a hormone called insulin, which controls the amount of glucose in the blood and helps our cells absorb that glucose for energy.7,9
Blood sugar levels naturally fluctuate throughout the day and night.8 You may experience a temporary spike after eating a meal full of carbohydrates or sugar, causing the pancreas to release more insulin to help keep your blood glucose levels in check.1,7
Sometimes, this system can become unbalanced. If your blood sugar levels remain consistently too high over time, you may develop insulin resistance, which is when your body stops responding as well to the insulin it makes.10 Over time, this may lead to type 2 diabetes.10
Does magnesium help with blood sugar regulation?
Magnesium is an essential mineral that plays many different roles in the body.11 It contributes to:2,11,12
- the normal functioning of the nervous system
- contribute to normal energy-yielding metabolism (which means it turns food into energy)
- normal muscle function and protein synthesis (or in layman’s terms, building proteins in the body)
- electrolyte balance
- the maintenance of normal bones and teeth
- normal psychological function
- a reduction in tiredness and fatigue
- a role in the process of cell division
You might know it for its role in sports – “It aids in normal energy production, normal muscle function, and reducing the risk of fatigue,” Madalena says.
The NHS recommends that men between 19 and 64 need 300mg of magnesium daily, whereas women of the same age need 270 mg daily.12
Magnesium helps break food down into fuel for our body by acting as a helper in many of the processes that convert glucose into energy from carbohydrates.11
Although this link isn’t entirely understood, higher magnesium levels are associated with higher insulin sensitivity.6 This is important because impaired insulin sensitivity, more commonly called insulin resistance, means the body has difficulty maintaining stable blood sugar levels.12 Over time, insulin resistance can lead to type 2 diabetes.13
A 2003 study of 219 healthy women published in the Journal of the American College of Nutrition found that those women with higher magnesium intakes have lower fasting insulin levels. This means they are more sensitive to the insulin in their bodies and have a reduced risk of developing type 2 diabetes.14
A later study of 234 people by the Medical School of Yangzhou University, China, in 2013 also found that magnesium intake has an inverse relationship with fasting glucose and insulin levels meaning that a higher level of magnesium from food was protective against insulin resistance in people without diabetes.15
Magnesium and type 2 diabetes
Type 2 diabetes is a chronic condition that causes blood sugar levels to be consistently too high.16 You can get type 2 diabetes at any age, but some risk factors may increase your likelihood of developing it.16
You may be more likely to get type 2 diabetes if you are:9,17,18
- overweight or obese
- older than 40
- have a family history of type 2 diabetes
- less physically active
- from an Asian, Black African or Black Caribbean ethnic background
Other risk factors include smoking, PCOS, heart disease, high blood pressure and following an unhealthy diet.18
Although you can’t change some risk factors like your age or ethnic background, you can prevent type 2 diabetes by making some healthy lifestyle changes.18 Exercising more, losing weight and eating a healthy diet may prevent or delay the onset of type 2 diabetes.18
Furthermore, various studies indicate that people who have a higher magnesium intake are less likely to get type 2 diabetes.19
Given the well-established link between type 2 diabetes and lower magnesium levels, various studies have examined the benefit of magnesium supplementation in diabetes management.4,5 These studies have shown that magnesium supplementation may help people with type 2 diabetes regulate their blood sugar levels by improving insulin resistance.20
Tips for regulating blood sugar with magnesium
Making healthy food and lifestyle choices is an excellent way to naturally balance your blood sugar levels, prevent insulin resistance and lose weight.
Getting the recommended daily amount of magnesium may also help prevent and treat many health conditions, from type 2 diabetes to pre-menstrual syndrome, asthma and migraine headaches.21
It might even help with stress, says Madalena. “Symptoms like low mood, anxiety, depression and stress may be impacted by having a magnesium-rich diet, and the opposite would have the opposite impact.”
She goes on to explain, “Since magnesium plays a role in stress, and day-to-day life has increasingly become more stressful, it’s possible we’re ‘spending’ this mineral more and more without increasing its dietary intake.”
Research linking magnesium and anxiety, mood or depression is still emerging, but it’s certainly important to hit your recommended intake if you fall short, as it may lead to some of these symptoms.
Where can you get magnesium from?
Magnesium is one of the easiest minerals to consume and meet your nutritional requirements. Its main sources are plant-based foods. You can naturally boost your intake of magnesium by eating magnesium-rich foods such as:12,21-23
- green leafy vegetables
- nuts
- dried fruits
- seeds
- legumes and pulses (like kidney beans)
- baked potatoes
- wholegrain breads
- fortified or bran cereals
- wholegrains (for example, wholegrain pasta, brown rice or quinoa)
- yoghurt
- tofu
Maintaining healthy blood sugar levels
In addition to increasing your magnesium intake, you should also follow these additional tips for maintaining healthy blood sugar levels:18,24
- eat regularly, at the same times every day
- don’t skip meals – this may cause you to experience a drop in blood sugar (a hypo)
- eat balanced meals with a good mix of protein, fats and carbohydrates
- aim for fibre with most meals (fruits, veggies, whole grains, nuts, seeds or pulses)
- keep sugar, fat and salt to a minimum
The final say
Magnesium is an essential mineral that helps break food down into blood glucose, which our body uses for energy. It’s an important cofactor in many of the processes that affect how our body maintains its blood sugar levels, including contributing to the regulation of insulin secretion.6,11,15,
Getting enough magnesium is especially important for people who are overweight, insulin-resistant and at risk of developing type 2 diabetes.4,5,14,15,19 Research has shown that adequate levels of magnesium-rich foods can improve insulin sensitivity and prevent or delay the onset of type 2 diabetes.4,5,14,15,19
If you think your blood sugar levels are fluctuating more than usual or you are worried about your risk of getting type 2 diabetes, speak to your GP about getting a blood test to check your blood glucose levels.17
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- American Diabetes Association. Good to know: factors affecting blood glucose. Clinical Diabetes. 2018 Apr;36(2):202. Available from: https://clinical.diabetesjournals.org/content/36/2/202.
- Pelczyńska M, et al. The role of magnesium in the pathogenesis of metabolic disorders. Nutrients. 2022;14(9):1714. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103223/.
- Volpe SL. Magnesium in disease prevention and overall health. Advances in Nutrition. 2013;4(3):378S–383S. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650510/.
- Barbagallo M. Magnesium and type 2 diabetes. World Journal of Diabetes. 2015;6(10):1152–1157. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/.
- Piuri G, et al. Magnesium in obesity, metabolic syndrome, and type 2 diabetes. Nutrients. 2021;13(2):320. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912442/.
- Kostov K. Effects of magnesium deficiency on mechanisms of insulin resistance in type 2 diabetes: focusing on the processes of insulin secretion and signaling. International Journal of Molecular Sciences. 2019;20(6):1351. Available from: https://www.mdpi.com/1422-0067/20/6/1351.
- Röder PV, et al. Pancreatic regulation of glucose homeostasis. Exp Mol Med. 2016;11;48(3):e219. Available from: https://pubmed.ncbi.nlm.nih.gov/26964835.
- Nakrani MN, et al. Physiology, glucose metabolism [Internet]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 [cited 2024 Apr 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560599/.
- NHS. Diabetes [Internet]. [2022; cited 2024 Jul 8]. Available from: https://www.nhs.uk/conditions/diabetes/
- CFreeman AM, et al. Insulin Resistance. 2023 Aug 17. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29939616.]. Available from: https://pubmed.ncbi.nlm.nih.gov/29939616/.
- Al Alawi AM, et al. Magnesium and human health: perspectives and research directions. International Journal of Endocrinology. 2018;2018:9041694. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
- NHS. Vitamins and minerals [Internet]. [2020; cited 2024 May 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/.
- American Diabetes Association. Understanding insulin resistance [Internet]. [cited 2024 July 8]. Available from: https://diabetes.org/health-wellness/insulin-resistance.
- Fung TT, et al. The association between magnesium intake and fasting insulin concentration in healthy middle-aged women. Journal of the American College of Nutrition. 2003 Dec;22(6):533–538. Available from: https://www.tandfonline.com/doi/abs/10.1080/07315724.2003.10719332.
- Wang J, et al. Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial. Nutrients. 2013;5(10):3910–3919. Available from: https://www.mdpi.com/2072-6643/5/10/3910.
- NHS. What is type 2 diabetes? [Internet]. [2023; cited 2024 July 8]. Available from: https://www.nhs.uk/conditions/type-2-diabetes/.
- NHS. Symptoms -- type 2 diabetes [Internet]. [2020; cited 2024 July 8]. Available from: https://www.nhs.uk/conditions/type-2-diabetes/symptoms/.
- Fletcher B, et al. Risk factors for type 2 diabetes mellitus. J Cardiovasc Nurs. 2002 Jan;16(2):17-23. Available from: https://pubmed.ncbi.nlm.nih.gov/11800065/
- Dong JY, et al. Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies. Diabetes Care. 2011;34(9):2116–2122. Available from: https://pubmed.ncbi.nlm.nih.gov/21868780/.
- Rodriguez-Moran M, et al. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003;26(4):1147–1152. Available from: https://diabetesjournals.org/care/article/26/4/1147/23730/Oral-Magnesium-Supplementation-Improves-Insulin.
- Schwalfenberg GK, et al. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
- National Institutes of Health. Office of dietary supplements – magnesium [Internet]. [2016; cited 2024 July 4]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Gragossian A, et al. Hypomagnesemia [Internet]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Updated 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500003/.
- NHS. Food and keeping active – type 2 diabetes [Internet]. [2020; cited 2024 July 8]. Available from: https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/.
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