What kind of magnesium should diabetics take? A comprehensive guide

October 21, 2025 •

4 min read

Studies consistently show a significant link between low magnesium levels and poor blood sugar control in people with diabetes. So, what kind of magnesium should diabetics take to address potential deficiencies and support their health? The ideal type depends on individual needs and health goals, though some forms offer superior absorption and fewer side effects.

Quick Summary

Diabetics commonly experience magnesium deficiency, which can impair blood sugar control and insulin sensitivity. This article explores different magnesium supplement forms, like glycinate and citrate, comparing their absorption, effects, and suitability for diabetics.

Key Points

Consult a Doctor: Before starting any magnesium supplement, diabetics should consult their healthcare provider, especially if they have kidney disease or take other medications.
High Absorption is Key: Look for highly bioavailable forms like magnesium glycinate, citrate, or chloride, which are better absorbed by the body than cheaper options like magnesium oxide.
Choose Based on Needs: Magnesium glycinate is gentle on the stomach and good for sleep, while citrate is effective for those with constipation.
Prioritize Food Sources: The best way to get magnesium is through a diet rich in leafy greens, nuts, seeds, and whole grains.
Beware of Low-Quality Supplements: Magnesium oxide is widely available and inexpensive but is poorly absorbed and may cause digestive issues.
Magnesium Supports Insulin Sensitivity: Magnesium plays a vital role in regulating blood sugar and improving insulin sensitivity, which is often impaired in diabetics.

The Importance of Magnesium for Diabetics

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, playing a key role in nerve and muscle function, blood pressure regulation, and energy production. For individuals with diabetes, magnesium is particularly critical as it helps regulate blood sugar levels. It influences insulin sensitivity, the process by which the body's cells respond to insulin. When magnesium levels are low, insulin resistance can increase, making it harder for the body to manage blood glucose effectively.

Many studies have confirmed that diabetics are more prone to magnesium deficiency, also known as hypomagnesemia. This is due to a combination of increased urinary excretion of magnesium caused by high blood sugar and poor absorption. This cycle can further complicate diabetes management and increase the risk of long-term complications. Supplementation can be a useful tool to help restore these levels, but choosing the right type is crucial.

Popular Magnesium Forms and Their Suitability for Diabetics

Different forms of magnesium supplements vary in how well the body absorbs them and their potential side effects. For diabetics, it's important to choose a form that is well-absorbed and gentle on the digestive system. Always consult a healthcare provider before starting any new supplement, especially if you have kidney issues or take other medications.

Magnesium Glycinate

Magnesium glycinate is a highly absorbable form that is gentle on the stomach because the magnesium is bound to the amino acid glycine. It's a good choice for those with sensitive digestion and may also aid relaxation and sleep.

Magnesium Citrate

This form is bound to citric acid and is also well-absorbed. However, it is known for its laxative effect and is often used for constipation. While it might not be ideal for all diabetics, it could be beneficial for those who also experience constipation. Some research suggests it may help improve HbA1c in individuals with poorly managed Type 2 diabetes.

Magnesium Chloride

Magnesium chloride is well-absorbed and has been studied for its effects on insulin sensitivity and blood sugar. One study found that supplementing with magnesium chloride improved insulin sensitivity and metabolic control in Type 2 diabetics with low magnesium levels. It's available in various forms.

Magnesium Oxide

Magnesium oxide is an inexpensive and widely available form, but it has poor absorption. This means it can frequently cause digestive upset and diarrhea. Although some studies have shown blood sugar improvements, its low absorption and high potential for side effects make it less ideal for many compared to other forms.

Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid that may help regulate blood sugar and support healthy blood pressure. This form could potentially benefit diabetics with cardiovascular concerns, but more research is needed.

Comparison of Magnesium Supplement Forms for Diabetics


Magnesium Form	Absorption	Key Advantage for Diabetics	Primary Side Effect	Best For
Glycinate	High	Gentle on stomach, well-absorbed	Minimal, well-tolerated	Sensitive stomachs, promoting sleep
Citrate	High	Often used for constipation	Laxative effect	Diabetics with constipation issues
Chloride	Good	Promising study results for insulin sensitivity	Mild laxative effect	Improving metabolic control
Oxide	Low	Inexpensive and widely available	High laxative effect	Not typically recommended for long-term use
Taurate	Good	Supports blood sugar and blood pressure	N/A	Diabetics concerned with heart health

Dietary Sources of Magnesium

While supplements can be necessary, the primary goal for anyone, including diabetics, should be to obtain nutrients from whole foods. A diet rich in magnesium is beneficial for managing blood sugar and overall health. Here are some excellent food sources:

Leafy green vegetables (spinach, collard greens)
Nuts and seeds (pumpkin seeds, almonds, chia seeds)
Legumes (black beans, edamame)
Whole grains
Avocados
Soymilk
Fatty fish (salmon)
Dark chocolate

How to Safely Incorporate Magnesium

Before adding a magnesium supplement to your routine, it is imperative to speak with your doctor. They can assess your magnesium levels and determine the right form and regimen for your specific needs. They can also advise on potential interactions with your current medications, such as antibiotics or diuretics. People with kidney disease, in particular, should exercise caution as their bodies may not be able to excrete excess magnesium properly.

Conclusion

Understanding what kind of magnesium should diabetics take involves considering several factors, including absorption, digestive sensitivity, and specific health goals. While multiple forms have shown potential benefits, well-absorbed options like magnesium glycinate, citrate, and chloride are often favored. Ultimately, the best approach is to prioritize a diet rich in magnesium and consult with a healthcare professional to determine if a supplement is appropriate for you. Correcting a magnesium deficiency, whether through diet or supplements, can be a supportive component of a comprehensive diabetes management strategy.

For more in-depth information, you can read about how oral magnesium supplementation improves insulin sensitivity and metabolic control in a study from the Diabetes Care Journal.

Frequently Asked Questions

No, magnesium supplements do not cure diabetes. They can, however, be a helpful part of a broader diabetes management plan by assisting with blood sugar regulation and insulin sensitivity, particularly if a deficiency is present.

Discussing appropriate intake with a healthcare professional is crucial, as individual needs vary. General health guidelines for daily magnesium intake exist, but personalized recommendations are essential for diabetics.

The most common side effects of magnesium supplementation are digestive issues like diarrhea or an upset stomach, particularly with poorly absorbed forms like magnesium oxide. Taking high-absorption, chelated forms like glycinate can minimize these effects.

There are no known negative interactions between magnesium and metformin. Since magnesium can help regulate blood sugar, combining them might be beneficial, but you should always discuss this with your healthcare provider first.

For many people, a balanced diet rich in magnesium-containing foods like leafy greens, nuts, seeds, and whole grains is sufficient. However, for those with a confirmed deficiency or other health issues, supplements may be necessary to restore adequate levels.

Magnesium glycinate is often preferred for those with sensitive digestion due to its high absorption and lower risk of laxative effects. Magnesium citrate, while also well-absorbed, can cause loose stools and is often used to treat constipation.

Yes, people with kidney disease should be cautious with magnesium supplements and only take them under a doctor's supervision. Impaired kidney function can lead to an accumulation of excess magnesium, which can be dangerous.

Magnesium is known to support healthy blood pressure, and a deficiency can contribute to hypertension. Since diabetics are at a higher risk for cardiovascular issues, maintaining adequate magnesium levels is beneficial.