How Much Magnesium do I Eat in a Day to Control My Type 2 Diabetes?
So, how much magnesium do I eat in a day to control my Type 2 Diabetes? Well, this is a very tough question to answer.
While magnesium is vital for keeping your blood sugar from soaring up the sky, there is no ‘one size fits all’ solution to its daily dosage.
This is because two individuals with Type 2 Diabetes would have different body composition. Hence, the need for magnesium in each of these two individuals differs.
Nonetheless, I can provide a general dosage that I learnt via personal experience.
I tried various types of magnesium and chose only those forms of this mineral that were best absorbed and utilized by my diabetic body.
So, without much ado, let me get started with this article:
How Much Magnesium do I Eat in a Day to Control My Type 2 Diabetes – Points I’ve Covered in this Article:
1) What is Magnesium & Why is it So Important for My Body?
2) What are My Top 4 Magnesium Types? Why are they My Favorite?
3) How do I Know if My Body is Deficient in Magnesium?
4) How Much Magnesium do I Eat in a Day to Control My Type 2 Diabetes?
5) How do I Know if I have Taken Too Much Magnesium?
6) Takeaway
What is Magnesium & Why is it So Important for My Body?
Magnesium is a mineral. It is one of the 7 most vital minerals that your body needs to function optimally.
@ I also found out that magnesium helps maintain my bone and heart health.
@ At the same time, magnesium is important to help me carry out all of my vital metabolic processes smoothly.
@ It also need to be noted that magnesium is responsible for reducing cortisol levels thereby relieving my stress.
@ Magnesium is vital for permitting me to sleep for 8 hours at night.
@ It calms my central nervous system thereby permitting me to fall asleep without any issue.
@ By far the most important function of magnesium is to enable optimal enzyme functionality in my body.
@ For me, it is important as magnesium helps me regulate my blood sugar levels.
So, why is magnesium important for a diabetic?
Well, magnesium helps break down acids derived from the fatty foods we eat. It also helps break down proteins. This in turn helps regulate blood sugar levels.
Magnesium also helps insulin produced in the pancreas to make its way into the cells. When that happens, glucose derived from the food that I have eaten is transferred into my cells.
Magnesium has a major role to play in all the biochemical reactions that happens in the body.
Guess what – magnesium control over three hundred enzymes in my body.
This removes extra sugar from my blood stream and pushes it into my cells to be used as energy. I then use this energy to carry out my daily chores – such as grocery shopping, exercising, working at the office etc.
What are My Top 4 Magnesium Types? Why are they My Favorite?
As I am a Type 2 diabetic and my blood sugar levels fluctuate, I need to have supplements to lower blood sugar. As there are several forms of magnesium available in the market, only a handful are beneficial for a diabetic.
These are my preferred choices as they are best absorbed by the human body:
@ Magnesium Chloride:
Popularly known as MgCl2, magnesium chloride has a molar mass of 95.211 g/mol. It is a water soluble compound and has a melting point of 714 degree Celsius.
Magnesium chloride is actually extracted from sea water and brine. It has 2 chloride ions and 1 magnesium ion.
I often consume foods such as spinach, quinoa, whole wheat and almonds as they are rich in magnesium chloride.
@ Magnesium Aspartate:
My second choice of this mineral is in the form of magnesium aspartate. It is made from aspartic acid – basically, they use the salt of this acid to create magnesium aspartate.
So, if you have low amounts of magnesium in your blood, you can take magnesium aspartate and replenish the stock.
I consume lots of brown rice, chia seeds, yogurt, peanut butter and spinach as these foods contain high amounts of magnesium aspartate.
@ Magnesium Lactate:
The third form of magnesium that is great for developing cognitive functions is magnesium lactate. It is made from magnesium and glycinate.
I consume cheese, low fat dairy, low fat milk, whole grains and a wide variety of vegetables to get enough magnesium lactate into my body. I like magnesium lactate because it has high bioavailability and is easily digested by my body.
@ Magnesium Citrate:
The last and final type of this minerals that I like to include in my diet as the best diabetes supplement, is magnesium citrate. Magnesium citrate is an excellent laxative. It tends to cleanse the intestines thereby relieving constipated individuals.
By increasing the water retention in the intestines, magnesium citrate helps me relieve myself without a fuss. When my digestion is good, I am automatically able to maintain blood sugar levels.
Moreover, it helps maintain regular heartbeat and ensures that my nerves and bones are strong.
How do I Know if My Body is Deficient in Magnesium?
At first I had no clue whatsoever that magnesium supplementation is essential for a diabetic. After consulting my health professional and researching on this mineral, I realized its true worth.
I also realized that my body was deficient in magnesium. Ironically, I was consuming a healthy diet yet, this minerals was being washed out of my system.
Do you know how?
Well, through my urine. Owing to my diabetic condition, I drink more water than a normal individual. The excessive water intake forces me to urinate more often than necessary.
Here is how You can Ascertain if Your Body is Deficient in Magnesium or Not:
@ The first visible sign is a constant muscle twitch. It can also be comparable to a spasm. I felt constant twitch in my thigh and calf muscles that continued for minutes. It stopped and then resumed again.
@ The second sign is headaches for no apparent reason. Magnesium deficiency often caused headaches that spread from one side of the head to another. These were painful, lasting a few minutes to a few hours.
@ I also suffered from pain in the arms, legs and the entire musculoskeletal region. I also felt tired, sleepy and lacking in energy. This is yet again a sign that my body is deficient in magnesium.
@ I also experienced irregular heartbeat. This was accompanied by a short stabbing pain in the chest that disappeared as quickly as it had arrived. I later realized that it was owing to my body lacking in magnesium.
@ Finally, after about 2 years into my diabetes, I started to feel weakness in my bones. They felt brittle and unusually lacking in basic strength. My doctor revealed it was owing to magnesium deficiency.
How Much Magnesium do I Eat in a Day to Control My Type 2 Diabetes?
As I have said earlier, the right amount of magnesium dosage per day varies from one diabetic to another.
Nonetheless, the recommended daily allowance of magnesium for adult males is anywhere in between 400 to 420 milligrams.
For women, the daily recommended magnesium intake for women is lower – in between 345 to 360 milligrams.
As far as I am concerned, I know that each and every tissue in my body contains magnesium. Hence, I need to have ample amounts of it. When it combines with nucleic acids, magnesium energizes my body.
I usually take 410 to 420 milligrams of magnesium per day. I am 44 years of age and I maintain RDA’s upper limit because I flush out magnesium via my frequent urination.
What Foods do I Eat to Achieve the 420 milligrams of Magnesium per Day?
I enjoy a wide variety of whole foods, vegetables, healthy fats and even certain fruits. I also avoid junk food such as fries, pizza, burgers, biscuits, cakes and cut down on pastas and potatoes.
Home cooked food allows me to maintain healthy eating habits. Nonetheless, if I were to talk about magnesium supplementation then, I use only the best multivitamins for diabetics.
Apart from this, I eat green leafy veggies, oats, legumes, broccoli, peanut butter, unsweetened yogurt, chicken breast, whole grains and nuts.
Here is an example:
@ I eat a cup of cooked spinach to get 157 milligrams of magnesium.
@ I also eat 10 dried figs to add another 65 milligrams of magnesium.
@ Then, I might have half a cup of whole Brazilian nuts to get 250 milligrams of magnesium.
How do I Know if I have Taken Too Much Magnesium?
Well, it is not an everyday affair wherein you see people facing magnesium overdose. Nonetheless, there have been cases wherein men and women have taken an overdose of this mineral.
This could either be an accidental over dose or intentional – nonetheless, an overdose is an overdose and it causes harm to your body.
How do I know if I have Overdosed Magnesium?
@ I would immediately start to feel squeamish in the stomach.
@ Pain, discomfort and cramps in the stomach are felt quite often.
@ If the overdose is on the higher side then, nausea, diarrhea and vomiting is also common.
@ If the overdose is on the severe side then, I may experience breathing issues and face irregular heartbeat.
@ In some cases, magnesium overdose of an extreme extent may lead to cardiac arrest.
So, what do I do if I have Overdosed Magnesium?
@ I would immediately reduce magnesium intake by removing foods (such as Brazilian nuts and spinach) from my diet.
@ I would get my kidney functionality checked. If my kidneys are poor in functionality then, I would reduce or stop magnesium supplementation completely. Poor kidney function leads to magnesium toxicity.
@ Drinking enough water is yet another solution that I can think of to eliminate extra magnesium via the urine.
@ Finally, if nothing works then, it is time I pay a visit to the doctor.
Takeaway
I take magnesium supplement as a means of maintaining optimal blood sugar levels. I also make a point to include foods that are high in magnesium content.
Of course, I do include other vitamins and minerals to control my type 2 diabetes. Nonetheless, magnesium supplementation is one of the most important ingredient in my diabetes friendly lifestyle.
So, if you want to maintain good health despite being a diabetic then, do include magnesium in your diet.
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