Positive effects of magnesium supplements on blood sugar and prediabetes

Type 2 diabetes is spreading like an epidemic. Many people who struggle with weight gain and blood sugar also have prediabetes, often without knowing it.
Diet and lifestyle play a major role, and there is also evidence that magnesium supplementation can improve blood sugar and lipid profiles in adults with prediabetes. This is shown by a large meta-analysis published in the Journal of Diabetes & Metabolic Disorders. In the long term, it may be beneficial to get more magnesium through a whole-food, plant-rich diet while also getting enough protein and healthy fats to regulate blood sugar and weight.

Around one-third of the global adult population now has prediabetes, which is also referred to as metabolic syndrome. The condition typically begins with insulin resistance, in which the cells’ ability to take up sugar (glucose) from the blood is reduced. As a result, the pancreas produces more insulin in vain, but persistently elevated blood sugar and insulin levels are a significant cause of fatigue, apple-shaped weight gain, and high blood pressure. At the same time, the liver begins producing too many triglycerides and cholesterol — especially from excess carbohydrates that are not burned for energy. This can lead to elevated levels of LDL cholesterol in the blood. Thus, prediabetes is characterized by a number of metabolic disturbances involving both carbohydrate and fat metabolism.
Prediabetes often develops gradually with one or more symptoms, and the condition paves the way for the development of type 2 diabetes, which is associated with damage to blood vessels as well as an increased risk of atherosclerosis and other cardiovascular diseases.
Both prediabetes and type 2 diabetes are lifestyle-related diseases in which the modern refined diet plays a major role. Magnesium also plays an essential role in blood sugar metabolism, and magnesium deficiency is associated with insulin resistance. However, there are limited studies on the effect of magnesium supplementation on blood sugar and lipid profiles, and the purpose of the new meta-analysis was therefore to investigate the relationship more closely.
The meta-analysis included five randomized controlled trials (RCTs) conducted in adult patients with prediabetes, in which the researchers compared the effects of magnesium supplements and placebo. Based on the participants’ blood tests, the researchers compared the effects on various parameters, and the results showed the following:

Magnesium supplementation had a significant positive effect on:

• Blood magnesium levels
• OGTT (Oral Glucose Tolerance Test), which measures the body’s ability to regulate blood sugar in connection with fasting, followed by the consumption of glucose in a glass of water and a final blood test. The cells had thus become better at taking up blood sugar in the form of glucose
• HOMA-IR (Homeostatic Model Assessment of Insulin Resistance), which revealed less insulin resistance and improved insulin sensitivity
• Triglycerides, where levels decreased (elevated levels damage the circulatory system)
• HDL (“good cholesterol”), where levels increased.

Magnesium supplementation had no significant effect on blood pressure, BMI, waist circumference, CRP (a marker of inflammation), or LDL cholesterol.
The researchers therefore conclude that magnesium supplementation may have a moderate positive effect on insulin sensitivity, glucose uptake, and lipid profiles in adults with prediabetes. Together with lifestyle changes, magnesium supplementation for people with prediabetes may therefore be a relevant and effective therapy for preventing type 2 diabetes.

Why are people with prediabetes and diabetes deficient in magnesium?

Magnesium is found primarily in a whole-food, plant-rich diet, with whole grains, kernels, nuts, seeds, as well as cabbage, avocado, and other vegetables being particularly good sources. The official daily recommendations are around 375 mg for adults, but the modern refined diet contains far too little magnesium. It also turns out that elevated insulin levels resulting from the metabolic disturbances cause increased excretion of magnesium. The same applies to medications for high blood pressure and diuretics, which many people with prediabetes and diabetes also take. This creates a vicious cycle that automatically leads to an increased need for magnesium.

Magnesium supplements and absorption

Magnesium supplements are available in organic and inorganic forms. In any case, one should make sure that these forms of magnesium are of good quality so that, after ingestion, they become free magnesium ions that can be absorbed in the small intestine. One should also be aware that the inorganic compound magnesium oxide has very poor absorption and primarily has a laxative effect.

Other good advice for regulating blood sugar and weight

• Make sure to eat three healthy main meals with focus on fresh, whole foods
• Remember an appropriate amount of protein from sources such as eggs, meat, fish, shellfish, and legumes with all main meals
• Don’t be afraid of fat, but choose good sources such as olive oil, coconut oil, butter, avocado, nuts, almonds, and seeds
• Choose whole grains and avoid refined carbohydrates such as white sugar and white flour
• Drink water and avoid/limit your intake of juice, soda, alcohol, and other liquid calories
• Remember exercise and plenty of smaller physical activities throughout the day

References:

Abdul Basit et al. Impact of oral magnesium supplementation on glycemic and cardiometabolic outcomes in prediabetic adults: a systematic review and meta-analysis. Journal of Diabetes & Metabolic Disorders. 2026