STORY AT-A-GLANCE
> Magnesium is an essential mineral used in energy production, protein signaling and cell signaling in almost every organ and muscle in your body, especially your heart, bones and kidneys
> Research found higher intake of magnesium was linked with a lower risk of diabetes, even when combined with eating foods with a high glycemic index
> Magnesium insufficiency, or levels lower than supports optimal health but not low enough to trigger symptoms of deficiency, are associated with over 22 different medical conditions, including diabetes, heart disease and infertility
> Insufficiency is related to a higher rate of aging but may be prevented by consuming foods high in magnesium, protecting your gut health, using supplements and Epsom salt baths
Magnesium is an essential mineral used in pathways for energy production, protein synthesis and cell signaling.1 The mineral is involved in nearly 300 metabolic reactions.2 It is used by every organ and muscle in your body, especially your heart, kidneys and bones. Deficiency and insufficiency have been associated with a number of health conditions, including heart disease, Type 2 diabetes, hypertension and osteoporosis.
In the care of pregnant women, magnesium sulfate is used to prevent seizures in women suffering from pre-eclampsia or eclampsia, a pregnancy complication that can result in high blood pressure, seizures and coma, threatening the life of the mother and baby.3
You might assume that a simple blood test would reveal a magnesium deficiency, but 60% is stored in your skeleton, 27% in your muscles and only 1% is found outside of your cells.4 To determine your levels you'll need a magnesium RBC test that can be done without a physician's order, except in the state of New York.5 Dr. Carolyn Dean, author of "The Magnesium Miracle," recommends a level of 6.0 to 6.5 milligrams per deciliter (mg/dL).
Are You at Risk?
The U.S. recommended dietary allowance (RDA) for magnesium is between 310 and 420 mg per day, depending upon your age and sex.6 However, this RDA is based on achieving a blood level lower than Dean believes will maintain optimal health.
Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida, told CNN:7 "Studies have shown that only about 25% of U.S. adults are at or above the recommended daily amount of 310 to 320 mg for women and 400 to 420 [mg] for men."
The 2005-2006 National Health and Nutrition Examination Survey showed less than 50% of Americans had adequate intake to meet the RDA standard.8 Another study found 68% didn't meet the RDA for magnesium intake and 19% of people ate less than half the recommended amount.9
Dean points out that in a population where nearly 80% are deficient in optimal levels of magnesium, a common laboratory normal range of 4.2 to 6.8 mg/dL is not enough to deter symptoms of insufficiency.10
You may carefully watch your magnesium intake from your daily nutrition, but there are factors that may reduce your absorption, such as an unhealthy gastrointestinal tract,11 daily consumption of coffee, soda or alcohol, heavy menstrual periods, excessive sweating or prolonged stress.12 How well you absorb magnesium in your diet may also depend upon how much you consume and your overall nutrition.13
It is easy to understand how many are deficient. While consuming less than the low RDA recommendation, many also drink coffee and soda daily and/or suffer from an unhealthy gut microbiome that may impede absorption of magnesium from the diet.
Since magnesium is essential to nearly every cell and many biological functions, it could easily be considered one of the most important nutrients for optimal health. Research has now demonstrated magnesium plays a fundamental role in the prevention of Type 2 diabetes.14
Diabetes Is a Foundational Problem in Western Society
Type 2 diabetes results when insulin resistance progresses to a point where your blood glucose levels are elevated well above the expected normal high of 100 mg/dL. Prior to the development of diabetes, you may experience prediabetes. This is a condition in which insulin resistance has begun to develop, often called "borderline diabetes." The number of individuals who suffer from either condition continues to rise precipitously.
According to the U.S. Centers for Disease Control and Prevention (CDC), prevalence estimates for total diabetes in 2001 to 2004 were 10.3%, and 13.2% in 2017–2020.15 A 2017 study also estimated that between 2015 and 2030, the prevalence of diabetes will increase by 54% — that means more than 54.9 million Americans will be diagnosed with this disease.16
Type 2 diabetes places you at risk for a number of other dangerous and life-threatening health conditions, including kidney disease, heart disease, hypertension, stroke and
blindness.17 Previous research has demonstrated higher intake of magnesium is associated with a lower risk of diabetes.18 According to a 2017 study, even those making poor dietary choices enjoyed protection against diabetes if they had a high intake of magnesium.19