Magnesium Intake in Relation to Systemic Inflammation, Insulin Resistance, and the Incidence of Diabetes
Objective. To investigate the long-term associations of magnesium intake with incidence of diabetes, systemic inflammation and insulin resistance among young American adults.
Research design and methods. A total of 4,497 Americans, aged 18-30 years, who had no diabetes at baseline, were prospectively examined for incident diabetes based on quintiles of magnesium intake. We also investigated the associations between magnesium intake and inflammatory markers, i.e., high-sensitivity C-reactive protein (hs-CRP), interleukin-6 (IL-6), and fibrinogen, and the homeostasis model assessment of insulin resistance (HOMA-IR).
Results. During 20-year follow-up, 330 incident diabetic cases were identified. Magnesium intake was inversely associated with incidence of diabetes after adjustment for potential confounders. The multivariable-adjusted hazard ratio of diabetes for participants in the highest quintile of magnesium intake was 0.53 (95% confidence interval, 0.32-0.86; Ptrend<0.01) compared with those in the lowest quintile. Consistently, magnesium intake was significantly inversely associated with hs-CRP, IL-6, fibrinogen, and HOMA-IR; and serum magnesium levels were inversely correlated with hs-CRP and HOMA-IR.
Conclusions. Magnesium intake was inversely longitudinally associated with incidence of diabetes in young American adults. This inverse association may be explained, at least in part, by the inverse correlations of magnesium intake with systemic inflammation and insulin resistance.
They found people with the highest magnesium intake, about 200mg magnesium for every 1,000 calories
consumed, were 47% less likely to develop diabetes during follow up than those with the lowest intakes, who consumed about 100mg magnesium per 1,000 calories.
Over the last 100yrs magnesium intake has dropped from about 500mg/d to below 150mg/d. Most of this reduction took place when then developed dwarf wheat varieties that although increasing crop yield had reduced magnesium, iron, copper and zinc levels. Modern plant breeding in the fruit and veg industries has also lowered nutrient content. Part of the trouble is that the multivitamin/mineral tablets almost all use magnesium oxide and that simply acts as a laxative (only 4% is absorbed the rest stays in the digestive system, absorbs water and makes stools looser) Ideally you need an Albion patent mineral form such as
Doctor's Best, High Absorption Magnesium
there are others but this not only contains Albion Minerals magnesium glycinate/lysinate chelate but also BioPerine from pepper that increases uptake. I get mine from Iherb
because their shipping to UK is cheapest. You may find the same product cheaper elsewhere if you don't then use $5 discount code WAB666
I don't know why but part of the problem is that food manufacturers tend not to restore the magnesium that is lost during food processing so the lack of magnesium in commercially prepared foods combined with the fact we are eating out more is driving magnesium deficiency and is contributing to the high pro inflammatory status. Low vitamin D3, Omega 3 status together with high pro inflammatory omega 6 levels is also part of the story. We also shouldn't forget that vitamin K2 is a vitamin D cofactor (makes it work better) and we have to think of each of these vitamins/minerals as ALL necessary rather than dealing with each as individual elements. Dr Davis has some suggestions for appropriate intakes in this post