If you are chronically constipated, a doctor or well-meaning friend may have encouraged the use of oral or topical magnesium supplements. Magnesium has been linked to improved digestion and sleep. Some studies have even shown a link between magnesium deficiency and the onset of diabetes.

What Is Magnesium?

Magnesium is a naturally occurring mineral found in both the body and in food. It is used for a wide variety of basic functions within the body, ranging from brain function to digestive function. A magnesium deficiency is problematic for virtually all of the body’s systems. Deficiency can cause weight issues, sleep problems, digestive upset, and can even negatively impact blood sugar and insulin production.

Magnesium is usually found in dark, leafy vegetables, nuts, and grains. Although it is not difficult to consume enough magnesium to avoid supplementation, many of the foods containing magnesium are quite bitter and are often avoided.

Magnesium and Diabetes

Magnesium has been linked to the body’s ability to properly digest and efficiently use glucose. A magnesium deficiency may cause the body’s ability to use glucose to wane, resulting in the development of Type 2 diabetes. One study found that having ideal magnesium levels decreased the risk of Type 2 diabetes by as much as 15%.

Although magnesium may be used to prevent diabetes, there is also the possibility of magnesium working well as a part of a diabetes management regimen. Magnesium supplementation is not going to reverse the onset of diabetes, but it may be able to improve your body’s ability to use and process glucose, which can help stabilize your blood sugar levels and improve the overall outcome of your diabetes diagnosis.

How to Improve Magnesium Levels

There are several ways to improve your body’s magnesium levels, using both supplements and food items. Oral magnesium is the most common source of supplementation but may be less effective when it comes to absorption. Some magnesium pills are accompanied by other vitamins and minerals to increase the likelihood of being absorbed effectively.

Another way to supplement with magnesium is to do so transdermally. This involves spraying a magnesium supplement (homemade and store bought are both options) directly onto your skin, allowing it to soak in for a few moments, and rubbing the rest of the oil into your skin. This is thought to be a more effective means of absorption.

Finally, you can up your intake of magnesium by eating more magnesium-rich foods such as kale, spinach, nuts, seeds, and whole grains such as wheat, oats, and rice.