Magnesium, Diabetes and Mood
Balancing lifestyle with nutrition, for a happier, healthier life!
Magnesium is the second most abundant mineral and is essential for every cell in the body. It has multiple health benefits including carbohydrate metabolism, it regulates insulin receptor activity as well as muscle relaxation in leg cramps, decreasing the severity of migraines, removing heavy metals from the body and easing depression symptoms and anxiety by raising levels of the mood-boosting neurotransmitter serotonin.
In today’s lifestyle of excess and increasing nutritional deficiencies in our soil and food, lifestyle illnesses such as Diabetes, Metabolic Syndrome and Mental Health are becoming more apparent for many.
A correlation between zinc and magnesium is associated with mood disorders and the research is also finding that lower blood levels in vitamin D, folate and C could be also contributing to our poor health. Low levels of nutrients are often found in many patient’s pathology blood levels who have psychiatric disorders.
In a 2017 a randomised trial of 248mgs supplementation of magnesium a day for six weeks resulted in clinically significant decreases in mild to moderate depression. It was noticed that the magnesium worked quickly and without toxicity issues.
Even more so magnesium deficiency seems to be linked to increased incidents of poorly controlled diabetes, resulting in poor lipid management. By increasing our magnesium intake it is thought to improve glycemic and metabolic control.
In a randomised, double-blinded placebo-controlled trial, supplementation with magnesium at a dose of 650mg for 16 weeks was found to decrease fasting blood sugar and HbA1c by 22%.
Food is foremost and so paying attention to what we eat and making a healthy diet an every day occurrence may reduce diabetic complications and mood disorders for some.
Good Food sources:
Leafy green vegetables (make them the hero on your plate!)
Chicken
Turkey
Red meat
Almonds, brazil nuts, cashews, pecans
Bone broth
Sunflower seeds
Dark chocolate
Factors that inhibit magnesium absorption are:
Low vegetable intake
Vegetables grown in magnesium deficient soil
Diuretics
Alcohol
Processed food
Intense exersize
Zinc supplements
Low protein diet
If you do decide to use a magnesium supplement, increasing your intake of calcium, vitamin K2 and vitamin D to achieve a well-balanced nutrient level is imperative. Ideally, your calcium-to-magnesium ratio should be 1:1. Foods like dark leafy greens contain both calcium and vitamin K, which helps the body to absorb calcium. Soaking up some warm sunshine can also increase vitamin D naturally.
Supporting optimal health is the key to achieving a balanced lifestyle and continued wellbeing. Need a little more guidance on Diabetes health? Contact Nutritional Balance and see how we can help you!
The information provided in this blog is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. None of Nutritional services shall be used to diagnose or treat any health problem or disease. We cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet. The information provided in this blog should not be used in place of a consultation with your physician or other health care provider. We do not recommend the self-management of health problems. Should you have any healthcare-related questions, please consult your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of the information provided in this plan.
Reference:
Firth J, Carney R, Stubbs B,et al. Nutritional deficiencies and clinical correlates in first-episode psychosis: A systemic review and meta-analysis. Schizophrenia Bulletin 2017. Doi: 10. 1093/schbul/sbx162.
Kovacevic G, Stevanovic D, Bogicevic D, et al. A 6-month follow-up of disability, quality of life, and depressive and anxiety symptoms in paediatric migraines with magnesium prophylaxis. Magnes Res. 2017;30(4): 133-41
Tarleton EK,Littenberg B,Maclean CD et al. Role of Magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017:12(6):e0180067.