Today I want to talk about one of my favorite underdogs of the supplement world: The marvelous mineral, magnesium.
This mineral offers a wealth of health advantages — including blood sugar control and type 2 diabetes prevention — and in my view, it should be a must in every supplement regimen.
Plus, when you take it in combination with the all-important superstar nutrient vitamin D, you’ll instantly see why magnesium is simply indispensable.
Teaming up for high level protection
By now you’re probably aware of the huge importance of vitamin D to your overall health. And D is especially important for diabetics because, among other things, it’s a key player in protecting the vast network of capillaries that make up your microcirculation.
Your microcirculation is the vital system that helps deliver blood and oxygen to all of your organs and tissues. And when this system breaks down, your brain, heart, eyes, and physical function greatly suffer.
But D doesn’t work alone to protect your microcirculation — the metabolism of D actually depends on adequate levels of magnesium.
Last year, researchers issued an important heads-up about vitamin D in The Journal of the American Osteopathic Association.
Their work strongly suggests that the enzymes that metabolize vitamin D require magnesium to be effective. “It’s therefore essential,” they wrote, “to ensure that the recommended amount of magnesium is consumed to obtain the optimal benefits of vitamin D.”
But assisting D isn’t the only thing that magnesium did to help prevent and manage diabetes. This benefit just scratches the surface as to how magnesium excels when it comes to diabetes support.
80 percent of diabetes patients are deficient
According to the National Institutes of Health (NIH), “There’s no evidence…that magnesium is beneficial in managing diabetes in the absence of magnesium deficiency.”
In his Integrative Protocol for Defeating Diabetes, Dr. Marc Micozzi explains why that NIH observation is laughable…
“Sounds simple enough,” he says. “Except research shows nearly 80 percent of people with diabetes have a magnesium deficiency!”
And even if you aren’t clinically deficient, diabetes patients (or anyone for that matter) can indeed still benefit from ample intake of magnesium. In fact, there’s plenty of research to support this.
“One study,” Dr. Micozzi states, “found that magnesium balanced blood glucose and improved insulin resistance. Another found low magnesium levels increase the risk of depression in diabetics.”
Other research even shows that when diabetics are critically ill, they’re more likely to die of their illness if their magnesium level is low.
On the flipside of that, Dr. Micozzi cites further research where people who increased their magnesium levels with diet and supplements had lower risk of obesity and poor blood sugar control.
Meanwhile, diabetes management is just one of the many ways magnesium benefits your health. Dr. Micozzi notes that it also plays an important part in the prevention of osteoporosis and stroke, while also supporting your heart and cognitive health.
Magnesium is plentiful from multiple sources
As I mentioned earlier, diabetics aren’t the only ones who can benefit from magnesium supplementation. Especially since approximately half of all adults aren’t getting enough of the mineral.
To make sure you’re getting a sufficient amount, Dr. Micozzi recommends starting with a daily supplement of 400 mg, and then sealing the deal by adding plenty of magnesium-rich foods to your diet.
Dr. Micozzi spotlights a few of his favorite “go-to” foods: “Dark leafy greens like collards, kale, spinach, and Swiss chard are rich sources of magnesium and many other nutrients. Try combining them in a salad with avocado, which is loaded with magnesium and healthy fats.”
And when they’re in season, Dr. Micozzi notes that pumpkin seeds are an excellent source of magnesium. Just half a cup provides 325 mg — that’s nearly the amount Dr. Micozzi recommends for an entire day!
Other magnesium-rich foods include:
- Black beans
- Brazil nuts
- Dark chocolate
- Fish and other seafood (especially mackerel)
- Kidney beans
And if you happen to be heading to the beach this summer, Dr. Micozzi recommends taking a dip in the ocean each day. He explains, “Magnesium is a prominent electrolyte in seawater. So, when you swim or soak in saltwater, you can actually absorb magnesium.
“Taking a bath with Epsom salts or magnesium salts also helps you get more magnesium into your body. And it works wonders for relaxation and stress reduction — another plus!”
Whatever methods you may use, the important thing is to keep that intake of magnesium flowing — especially if you have diabetes or are at high risk of developing it.
You can learn much more about magnesium and the other essential nutrients that effectively regulate your blood sugar and keep your metabolism on an even keel in Dr. Micozzi’s Integrative Protocol for Defeating Diabetes. Click here to learn more about this online learning tool, or to get started with this course today.
“Role of Magnesium in Vitamin D Activation and Function” The Journal of the American Osteopathic Association 2018; 118: 181-189. doi:10.7556/jaoa.2018.037