Overweight, metabolic syndrome, and magnesium deficiency are linked

People who are overweight often struggle with unstable blood sugar levels and metabolic syndrome - a precursor to type 2 diabetes. Diet plays a key role, and according to an article in Nutrition Reviews, magnesium deficiency also appears to be associated with metabolic syndrome. Magnesium is primarily found in whole and green foods, and it is one of the minerals we need the most. This is partly because magnesium is involved in a wide range of enzymatic processes essential for energy metabolism, blood sugar regulation, fat balance, and weight management.

It is estimated that 25-30% of the population in the Western world suffers from metabolic syndrome, often without knowing it. The condition develops gradually and begins with insulin resistance, where the cells’ ability to absorb glucose is impaired. As a result, people don’t feel satiated and may consume excess calories, which can lead to overweight and unhealthy abdominal fat. Metabolic syndrome is also characterized by high blood pressure and elevated blood lipids (cholesterol, triglycerides) due to disturbances in the body’s nutrient metabolism. Overall, the condition is marked by chronic inflammation and oxidative stress.
Over time, complications such as type 2 diabetes and signs of atherosclerosis may develop, including angina, intermittent claudication, blood clots, or erectile dysfunction.
Because metabolic syndrome is a lifestyle-related condition and magnesium deficiency is widespread, the researchers behind a new meta-analysis wanted to investigate the connection more closely. Using several databases, they identified 11 suitable studies involving a total of 14,188 healthy participants and 4,724 participants with metabolic syndrome. The quality of evidence was assessed using the GRADE system (Grading of Recommendations Assessment, Development and Evaluation).
The study revealed that participants with the highest blood magnesium levels had a 46% lower risk of developing metabolic syndrome. Moreover, for every 0.5 mg/dL increase in blood magnesium levels, the risk of developing metabolic syndrome decreased by 11%, up to a certain threshold. The lowest risk was observed at blood magnesium concentrations of 2.5 mg/dL.
The researchers therefore concluded that circulating blood magnesium levels are associated with the risk of developing metabolic syndrome.

How can magnesium help prevent metabolic syndrome?

Most of the body’s magnesium is stored inside cells, where it regulates over 300 enzymatic and other metabolic processes. Magnesium is crucial for normal energy production and for several key functions of the pancreas, including insulin secretion and interaction with cellular insulin receptors, both of which are essential for effective blood sugar uptake. Magnesium also plays a role in the activation of vitamin D, which supports other blood sugar-related processes and nutrient metabolism.
Insulin resistance and elevated insulin levels can increase the body’s excretion of magnesium, which may lead to a vicious cycle of deficiency and worsening insulin resistance.
According to another review article focusing on insulin resistance, several meta-analyses have shown beneficial effects of magnesium supplementation in daily doses ranging from 250 to 365 mg for periods of 1-3 months.
Based on the studies, the authors concluded that magnesium supplementation and maintaining normal magnesium levels in the blood are associated with improved insulin sensitivity and other factors related to insulin resistance.
Of course, it is best to get enough magnesium through a healthy diet rich in whole grains and green vegetables while avoiding ultra-processed foods. Additionally, magnesium supplements may be helpful in the prevention and treatment of insulin resistance, metabolic syndrome, and type 2 diabetes. The quality of the supplement, appropriate dosage, and duration of use also play an important role.

References:

Zahra Moramand et al. Association Between Circulating Levels of Magnesium and Metabolic Syndrome: A Systematic Review and Meta-Analysis of Observarional Studies with GRADE Assessment. Nutrition Reviews 2025

Mitra Hariri et al. The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized trials. Nutrition Journal 2025

Azadehalsadat et al. The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin resistance. Advanced Biomedical Research 2022