How Magnesium Helps Prevent Metabolic Syndrome

Roughly one in three adults in the U.S. has metabolic syndrome.¹ This puts them at increased risk of heart disease, stroke, and type II diabetes.²

Few people even know they have it. To be diagnosed with metabolic syndrome, individuals must have at least three of the following conditions:

• Large waist circumference (reflecting excess abdominal fat),
• Elevated blood pressure,
• Impaired fasting blood sugar,
• Low HDL ("good") cholesterol, and
• High triglyceride levels.

Here's the good news: Research shows that oral intake of magnesium may be a helpful tool in managing the conditions that make up metabolic syndrome. However, 45% of people in the United States are deficient in dietary magnesium.³

In human studies, magnesium intake:

• Improves blood sugar levels and insulin resistance,^4-6
• Reduces elevated blood pressure,⁵
• Lowers markers of inflammation,⁵
• Reduces triglycerides,^7,8 and
• Improves cholesterol levels.^7,8

Dangers of Metabolic Syndrome

Metabolic syndrome has become a major public health concern. Up to a third of Americans already have it,⁹ and millions more are at a high risk with at least two of the three conditions that mark it.

Metabolic syndrome refers to a cluster of disorders including abdominal obesity, high blood pressure, low HDL cholesterol, high triglycerides and high blood sugar.¹

That's a drastic problem. People with metabolic syndrome are at much higher risk for chronic diseases, including cardiovascular disease, type II diabetes, fatty liver, and even some types of cancers.²

Moreover, while metabolic syndrome is very common in older adults,¹⁰ it is increasingly being seen at younger ages as well.¹¹

When health care practitioners choose medical treatment for metabolic syndrome, that means they will be treating each contributing condition separately, frequently resulting in a "cocktail" of medications. This may include drugs for high blood pressure, high cholesterol, and additional medications for other conditions.²

However, the generally recommended first-line treatment targets lifestyle, including improving diet and engaging in regular exercise.²

But there's another factor that's often overlooked: ensuring adequate intake of magnesium.

Importance of Magnesium

Magnesium insufficiency and deficiency are contributors to metabolic disease, including type II diabetes.^12,13 Magnesium is found in low concentrations in a variety of foods, including spinach, almonds, cashews, avocado, black beans, and pumpkin and chia seeds.¹⁴

Magnesium is required for the proper function of hundreds of enzymes that regulate protein synthesis, muscle and nerve function, and more.¹⁴

Magnesium has shown a remarkable ability to help prevent or reverse multiple risk factors for metabolic syndrome.

Combating Metabolic Syndrome

High blood sugar is a common condition seen in metabolic syndrome. Magnesium helps regulate blood sugar^5,14 by binding to insulin receptor  proteins on cells, enabling glucose uptake.⁵ This reduces sugar in the bloodstream.¹⁵ Deficiency of magnesium negatively impacts these functions.

This may explain why people who consume more magnesium have lower incidences of type II diabetes.^16,17 One meta-analysis of population studies including 637,922 people found that the risk of developing type II diabetes was reduced by as much as 13% for every 100 mg per day increase in magnesium intake.¹⁸

A review of controlled clinical trials confirmed that taking oral magnesium improves blood sugar levels and insulin resistance in those at high risk for type II diabetes.⁴

Human Studies Test Magnesium

In a clinical trial of individuals with prediabetes, participants were randomized to receive 382 mg of magnesium or placebo. After four months the group supplementing with magnesium had about 11.6% lower fasting blood glucose level, and a 8.8% decrease in post-meal glucose as compared to placebo group.¹⁹

In addition, magnesium helps relax the muscle cells in blood vesselwalls,²⁰ reducing high blood pressure.²¹ Elevated blood pressure is another condition associated with metabolic syndrome and is a risk factor for stroke and early mortality.²²

In a meta-analysis of 34 clinical trials, oral intake of magnesium (median dose: 368 mg daily) reduced systolic (top number) and diastolic blood pressure in a median time period of just three months.²¹

Obesity can cause low grade chronic inflammation.²³ Inflammation and obesity are drivers of metabolic syndrome.²⁴ Studies have shown an association between low magnesium intake with increased inflammation and increased risk of cardiovascular diseases, high blood pressure and type II diabetes. A meta-analysis of seven observational studies showed that dietary magnesium intake is inversely associated with C-reactive protein levels (a marker of inflammation).²⁵

A meta-analysis of randomized-controlled trials showed that magnesium supplementation reduced C-reactive protein levels in individuals with elevated levels of this marker of inflammation.²⁶

An additional large review found that taking oral magnesium improved multiple risk factors for heart disease and metabolic syndrome, including:²⁷

• Reducing fasting blood glucose levels,
• Lowering triglyceride levels,
• Reducing LDL (bad) cholesterol,
• Increasing HDL (good) cholesterol, and
• Lowering systolic blood pressure levels.

Given all these benefits, magnesium can be a helpful tool in managing metabolic syndrome.

Summary

Having metabolic syndrome increases the likelihood of developing type II diabetes, heart disease, strokes, and other chronic conditions. Magnesium levels are frequently low among those with metabolic syndrome and its risk factors.

Clinical studies show that oral intake of magnesium can help improve multiple conditions that make up metabolic syndrome, including abnormal blood pressure, blood sugar, cholesterol, and triglyceride levels.

Material used with permission of Life Extension. All rights reserved.