Which is the best magnesium to take for a diabetic?

January 1, 2026 •

4 min read

Studies show that up to 48% of Americans don't get enough magnesium, a deficiency often more pronounced in people with type 2 diabetes due to increased urinary loss. For individuals managing this condition, understanding which is the best magnesium to take for a diabetic can be a crucial step toward better health outcomes.

Quick Summary

Diabetics can benefit from magnesium supplementation, but the ideal type depends on individual needs. Bioavailable forms like glycinate or taurate are often preferred for blood sugar support, while citrate helps with constipation.

Key Points

Bioavailability matters: Highly absorbable forms like glycinate, citrate, and taurate are most effective for addressing magnesium deficiency and influencing blood sugar control in diabetics.
Choose based on individual needs: Select magnesium glycinate for minimal GI side effects and calming benefits, citrate for its dual role in improving blood sugar and easing constipation, or taurate for potential cardiovascular support.
Low bioavailability isn't ideal: Magnesium oxide is poorly absorbed and primarily used as a laxative or antacid, making it less effective for correcting a systemic deficiency related to diabetes.
Diet first, supplements second: Prioritize magnesium-rich foods like leafy greens, nuts, seeds, and legumes as the foundation of your intake, as recommended by health organizations.
Always consult a doctor: Before starting any magnesium supplement, especially with diabetes, talk to a healthcare provider to determine if supplementation is appropriate, the correct dosage, and to avoid potential side effects or drug interactions.
Understand the risks: Excessive magnesium intake can cause digestive issues like diarrhea. Individuals with kidney disease should use magnesium supplements only under strict medical supervision.
Manage blood sugar holistically: Magnesium supplementation is a complementary strategy, not a replacement for medication, diet, and lifestyle changes necessary for effective diabetes management.

The Connection Between Magnesium and Diabetes

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body, playing a critical role in nerve function, muscle contraction, and energy production. For people with diabetes, this mineral is particularly important because it is a key player in carbohydrate metabolism and insulin action. Research has consistently shown a link between lower magnesium levels and an increased risk of developing type 2 diabetes. Magnesium is required for insulin receptors to function properly, helping cells absorb glucose from the bloodstream. Conversely, low magnesium levels can impair insulin sensitivity, worsening blood sugar control.

Magnesium Deficiency and Insulin Resistance

In many cases, people with diabetes, especially type 2, experience magnesium deficiency, a condition known as hypomagnesemia. This can create a harmful cycle: insulin resistance and high blood sugar can lead to increased magnesium excretion through the kidneys, further lowering levels. This deficiency then exacerbates insulin resistance, making it harder to manage blood sugar. Correcting this deficiency can therefore be a beneficial part of a comprehensive diabetes management plan, but it is not a replacement for prescribed medication.

Common Magnesium Forms for Diabetics: Which is Right for You?

When considering a magnesium supplement, it's important to understand that not all forms are created equal. The bioavailability, or how well the body can absorb and utilize the mineral, varies significantly between different types. Highly absorbable, or bioavailable, forms are generally more effective at correcting a deficiency and are less likely to cause gastrointestinal distress.

A Comparison of Magnesium Supplements

Here is a side-by-side look at some of the most common magnesium supplements and their properties for diabetics.


Type	Bioavailability	Primary Benefit	Secondary Benefits	Potential Drawbacks
Glycinate	High	High absorption with minimal GI side effects	Calming effects, sleep support	Less potent as a laxative
Citrate	High	High absorption, mild laxative effect	May improve metabolic parameters, including HbA1c	Can cause loose stools or diarrhea in higher doses
Taurate	High	Cardiovascular and blood pressure support	May help regulate blood sugar, calming	Less human research compared to other forms
Chloride	High	Improved fasting blood sugar levels	Supports overall metabolic control	May cause gastrointestinal issues for some
Oxide	Low	Laxative, acid reflux relief	Less systemic absorption	Poor bioavailability for correcting deficiency

How to Choose the Right Magnesium Supplement

Since research does not definitively point to a single "best" type of magnesium for diabetics, the right choice often depends on your specific health needs and sensitivities. If your primary goal is to address a deficiency and improve metabolic function without significant side effects, a highly bioavailable chelated form like magnesium glycinate or taurate is often a good starting point due to its gentleness on the stomach. For those who also experience constipation, magnesium citrate offers the dual benefit of absorption and a laxative effect. Conversely, magnesium oxide is generally not recommended for addressing a systemic deficiency due to its low absorption rate.

Getting Magnesium from Dietary Sources

While supplements can be effective, health professionals recommend prioritizing dietary sources of magnesium first. A balanced diet rich in magnesium-containing foods provides other essential vitamins and minerals that support overall health. Excellent sources include:

Leafy greens: Spinach, kale, Swiss chard
Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, chia seeds
Legumes: Black beans, lentils, edamame
Whole grains: Brown rice, oats, fortified cereals

Key Considerations and Precautions

Medical Guidance is Paramount

Before starting any new supplement, including magnesium, it is crucial to consult your doctor or a registered dietitian. This is especially important for diabetics, as magnesium can interact with certain medications. Your healthcare provider can help determine if you have a deficiency and recommend an appropriate dosage.

Watch for Symptoms and Side Effects

Though generally safe, excessive magnesium intake can cause side effects like nausea, diarrhea, and abdominal cramping. Magnesium forms with lower bioavailability, such as oxide, are more likely to cause these issues. People with pre-existing conditions like kidney disease should be particularly cautious and only take magnesium under a doctor's supervision.

Not a Replacement for Medication

Magnesium supplementation should be viewed as a complementary strategy, not a substitute for medication or lifestyle changes recommended by your doctor. It can support overall health and potentially improve glycemic control, but it is not a cure for diabetes.

Conclusion: Making the Right Choice

For many diabetics, correcting a magnesium deficiency with a supplement can be a beneficial step toward better blood sugar management. While no single "best" form exists for everyone, highly bioavailable options like magnesium glycinate, taurate, or citrate are generally the most recommended for systemic support. Your specific needs, health goals, and tolerance for potential side effects will determine the best fit. Always consult with a healthcare professional to ensure the safest and most effective approach for your diabetes management plan. For more information on magnesium and its functions, refer to the resources provided by reputable organizations like the Office of Dietary Supplements at the National Institutes of Health.

This article is for informational purposes only and should not be considered a substitute for professional medical advice.

Frequently Asked Questions

There are typically no known interactions between magnesium and metformin. In fact, some studies suggest that the combination can be beneficial for blood sugar regulation. However, you should always consult your healthcare provider before combining any supplements with prescription medications.

Both magnesium glycinate and citrate are highly bioavailable, making them effective for correcting a deficiency. While citrate has shown promise in some small studies for improving metabolic parameters like HbA1c, glycinate is often preferred for its gentleness on the stomach, making it a reliable choice for long-term use. The best option depends on your specific needs and tolerance.

Routine blood tests may not always detect a magnesium deficiency since most of the body's magnesium is stored in cells. Your doctor may look for symptoms such as fatigue, muscle cramps, or an irregular heartbeat, or perform more specialized tests if a deficiency is suspected.

For most healthy individuals, a balanced diet rich in foods like leafy greens, nuts, seeds, and legumes can provide sufficient magnesium. However, some people with diabetes may have increased urinary loss, and supplementation might be necessary to correct a deficiency.

Yes, especially with higher doses. Common side effects include diarrhea, nausea, and abdominal cramping. Forms with lower bioavailability, like magnesium oxide, are more likely to cause these issues. Starting with a lower dose and choosing a more absorbable form can help minimize side effects.

Magnesium taurate combines magnesium with the amino acid taurine. While more human research is needed, animal studies suggest it may support both blood sugar regulation and cardiovascular health, which is a key concern for many with diabetes.

The American Diabetes Association does not recommend routine magnesium supplementation for individuals without a diagnosed deficiency. Focusing on dietary sources is the preferred strategy unless a deficiency is confirmed by your doctor. The decision to supplement should always be made in consultation with a healthcare provider.