Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a critical role in energy production, muscle function, nerve signaling, and maintaining a healthy metabolism. Magnesium helps regulate insulin action and glucose uptake into cells, supporting the function of enzymes involved in carbohydrate metabolism and stabilising blood sugar levels. It is also necessary for converting food into energy by activating ATP (adenosine triphosphate), the body’s energy currency. Magnesium aids in breaking down fats for energy, reduces inflammation by lowering pro-inflammatory markers, and influences hormones like insulin to help maintain sensitivity and prevent insulin resistance.
A deficiency in magnesium can contribute to several metabolic issues, including insulin resistance, Type 2 diabetes, obesity, cardiovascular risks, and chronic inflammation. Low magnesium levels impair insulin action, leading to elevated blood sugar levels and increased risks of diabetes and weight gain, particularly around the abdomen. Magnesium deficiency can also exacerbate inflammation, a key driver of metabolic syndrome, and contribute to cardiovascular issues such as high blood pressure and arterial stiffness.
To maintain adequate magnesium levels, include magnesium-rich foods in your diet. These include leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, whole grains like brown rice and quinoa, legumes such as black beans and lentils, fish like mackerel and salmon, fruits including bananas and avocados, and even dark chocolate with at least 70% cocoa content.
Magnesium supplementation can also support metabolic health. Common forms include magnesium citrate for good absorption (however, can cause loose bowel movements), magnesium glycinate for reducing stress and improving sleep, and magnesium oxide, which is less bioavailable. It is essential to consult a healthcare provider to determine the appropriate dose, especially if you have a medical condition. Magnesium improves insulin sensitivity, reduces cravings, supports better sleep, and enhances fat metabolism, making it a cornerstone of metabolic health.
Practical tips for increasing magnesium include incorporating magnesium-rich foods into meals, limiting processed foods that deplete magnesium stores, staying hydrated to support absorption, and considering supplements when dietary intake is insufficient. Magnesium’s role in regulating blood sugar, producing energy, metabolising fats, and reducing inflammation makes it vital for addressing metabolic dysfunction and supporting overall wellness. By prioritising magnesium intake through diet or supplements, you can take proactive steps to optimise your metabolic health and improve long-term well-being.
