The Role of Magnesium in Insulin Resistance
Dheeraj Garg
Simplifying Health | Metabolic Health Expert | Founder, IMHEALTHY.IN | Author of "The Secret to Good Health: Simpler Than You Think
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?? #Magnesium is vital for over 300 enzymatic reactions, including #insulin regulation.
?? Insulin Resistance is defined as impaired #glucose disposal in the liver, muscle, adipose tissue, and brain.
?? Leads to #hyperglycemia, #hypertension, #dyslipidemia, #visceral adiposity, and #endothelial dysfunction. Can be a precursor to obesity and other #metabolic disorders.
?? Conditions Associated with Insulin Resistance: #Obesity, Non-alcoholic fatty liver disease (#NAFLD), Polycystic ovary syndrome (#PCOS), #Cardiovascular disease, #Diabetes, #Alzheimer's disease, Major #depression, #Cancer
?? Magnesium deficiency can impair insulin signaling and glucose metabolism, leading to insulin resistance.
?? Low magnesium inhibits KATP channels, causing depolarization and over-secretion of insulin.
?? Magnesium deficiency in #muscle cells reduces AKT phosphorylation and GLUT4 translocation, impeding glucose uptake.
?? Estimated 10% to 30% of the population have subclinical magnesium deficiency. An additional 20% have low magnesium levels.
?? Over 25% of both obese and non-obese young people have inadequate magnesium intake. 84% of postmenopausal women with osteoporosis are deficient.30% to 75% of poorly controlled type 2 diabetes patients show magnesium depletion.
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?? Dietary magnesium intake may be challenging due to modern lifestyle and food practices.
?? Ancestral humans likely consumed about 600mg of magnesium daily, whereas developed countries have much lower intakes (200mg to 350mg).
?? Reduction in soil magnesium over decades has decreased magnesium content in food.
?? Food refining processes can deplete magnesium content by 80% to 90%.
?? #Stress, caffeine, medications, and compounds in plant foods (phytates, oxalates, lignins) further reduce magnesium availability.
?? Studies suggest magnesium #supplementation can improve insulin resistance, fasting glucose, and #HOMA-IR index.
?? Systematic reviews and trials have shown benefits in hyperglycemia, hypertension, and hypertriglyceridemia after magnesium supplementation.
?? Testing Limitations - Serum magnesium levels may be normal even with deficiency since only 1% of magnesium is in the blood. Majority of magnesium is stored in bones, muscles, and soft tissues.
?? Red blood cell magnesium test is preferred for identifying low cellular magnesium.