Eating More Magnesium-Rich Foods Could Cut Risk of Metabolic Syndrome by 21%

Magnesium is an essential mineral found in leafy greens, spinach, and whole grains that helps regulate blood sugar and blood pressure, and supports healthy muscle and nerve function. A recent study has found that higher magnesium intake is linked to a 21% lower risk of metabolic syndrome.

What Did the Study Find?

The study was a meta-analysis of observational studies, meaning the researchers reviewed existing studies that looked at how much magnesium people were getting or how much magnesium they had in their blood. Then they compared whether those people went on to develop metabolic syndrome. 

In the prospective cohort studies, people with high magnesium intake had a 21% lower risk of developing metabolic syndrome than those with low intake.

In the cross-sectional studies, the odds of having metabolic syndrome were 39% lower for those with higher magnesium intake.

Since the researchers also examined whether the results changed based on factors like gender or location, they found that magnesium was linked to a lower risk of metabolic syndrome in women, but the link was weaker in men.

Any Limitations Within The Study?

Major differences existed between the studies included in the meta-analysis, such as how they measured magnesium, the participants involved, and how they defined metabolic syndrome. This variability makes the overall findings harder to interpret.

Also, because the study included observational data, it can’t prove cause and effect. People who eat more magnesium-rich foods may also have other healthy habits that influence their risk of metabolic syndrome.

Another limitation is the reliance on self-reported food intake, a common challenge in nutrition research. People often misreport what they eat, leading to errors in estimating how much magnesium they consume.

Finally, the study didn’t meaningfully separate the effects of magnesium from supplements versus food. That’s worth noting since magnesium from supplements may impact the body differently than magnesium from whole foods.

What Exactly Is Metabolic Syndrome?

Metabolic syndrome is a group of conditions that raise your risk for type 2 diabetes, heart disease, and stroke.

A diagnosis requires having three or more of the following:

In many cases, metabolic syndrome is preventable through lifestyle factors, like diet.

Why Does Magnesium Reduce Risk for Metabolic Syndrome?

• Lowers blood sugar: Magnesium plays a key role in helping the body use insulin more effectively, which improves blood sugar control and reduces insulin resistance. It also supports the movement of glucose into muscle cells from the blood, ultimately lowering blood sugar levels.
• Improves blood pressure: Magnesium helps relax blood vessels by balancing calcium’s effects and increasing the release of substances like nitric oxide, which supports healthy blood pressure and circulation.
• Reduces LDL cholesterol: It also improves cholesterol levels by helping enzymes that lower “bad” cholesterol (LDL), reduce triglycerides, and raise good cholesterol (HDL).
• Helps with weight management: Magnesium may reduce fat absorption and influence hormones involved in fat storage.

How Much Magnesium Do You Need to Reduce Risk for Metabolic Syndrome?

The amount of magnesium used in the studies varied. But generally, a ‘higher’ intake was around or just above the recommended daily amount.

The recommended daily amount of magnesium is:

• 400–420 milligrams for men
• 310–320 milligrams for women

How to Get More Magnesium From Food

As with most nutrients, I recommend focusing on food sources first.

Consider adding a few magnesium-rich foods to your diet:

How to add more of these to your routine:

• Top oatmeal, smoothies, or yogurt with chia seeds or sliced almonds
• Snack on a handful of mixed nuts, seeds, or a square of dark chocolate
• Try a chickpea and kale salad for lunch or as a side
• Add legumes and leafy greens to dinner, such as black bean and spinach quesadillas or lentil curry with rice

You might consider adding a supplement if you’re still struggling to get enough magnesium through foods.