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Can Magnesium Prevent Insulin Resistance?

by Doug DiPasquale Jan 17th 2011

I've been focusing on metabolic syndrome quite a bit of late. The main reason is it seems to be the biggest health issue facing North Americans. People eat poorly, their cells stop receiving insulin, their blood sugar goes up -- causing increased fat storage -- and they eventually develop type 2 diabetes and heart disease.

Researchers have spent a lot of time trying to get to the bottom of the issue, especially the question of what causes the initial chain of events that leads to these health problems. Studies often single out obesity as the central cause, but it's more likely obesity is another symptom of the overall problem. High fructose consumption, nutrient deficiencies, trans-fat consumption and various toxicities are also considered to be possible culprits.

A new study out of Germany, printed in the journal 'Diabetes, Obesity and Metabolism,' sheds some light on the nutrient deficiency angle. Researchers took a group of 52 subjects and randomly split them into a magnesium group and a placebo group. For six months, the magnesium group was supplemented with 365 mg of the nutrient every day.

In the end, those taking the supplements were less insulin resistant. Their blood pressure also dropped.

Insulin resistance is a condition where cell receptors that react to insulin are no longer responsive -- a dangerous situation because insulin is necessary for glucose (a sugar our body uses for energy) to reach our cells. When glucose isn't able to get into the cells, blood sugar levels increase, and chronic insulin resistance results in type 2 diabetes.

Writers at Nutraingredients.com point out the results seem to be congruent with a previous study in 2007 in which Swedish researchers found, for every 100 mg of magnesium supplemented, risk of type 2 diabetes dropped 15 per cent.

These findings are especially significant considering the chronic magnesium deficiency that plagues western countries. Past studies show only 32 per cent of Americans meet the daily recommended intake of magnesium; Canadian figures are likely similar.

In mild cases, magnesium deficiency can result in muscle cramping, insomnia, increased stress and headaches. But chronic magnesium deficiency is implicated in a number of illnesses, including osteoporosis, hypertension, diabetes, asthma, cardiovascular disease, lowered immune function, depression, erectile dysfunction, migraine, restless leg syndrome, allergies and ADHD.

Moreover, magnesium levels are decreased by excess alcohol, salt and coffee intake as well as profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation and certain antibiotics or drugs -- all things many of us deal with on a daily basis.

Could the widespread deficiency of magnesium be leading to widespread insulin resistance and metabolic syndrome? It's hard to say since there are so many other factors involved. But one thing is certain -- taking a magnesium supplement isn't going to hurt.

The Healthy Foodie is Doug DiPasquale, a Holistic Nutritionist and trained chef living in Toronto.