Examined by dietitist Annie Nguyen, Ma, RD
Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis
More than 38 million Americans suffer from diabetes and between 90% and 95% of them suffer from type 2 diabetes. While most are adults over 45, an increasing number of children and adolescents also develop the condition. The good news is that most cases of type 2 diabetes can be avoided, because certain lifestyle behaviors contribute to the development of the condition.
Related: can eating too much sugar cause diabetes? Here is what experts say
For example, studies have shown that the diet plays a role in prevention of diabetes and that diets raised in added sugar, saturated fats, ultra-tangle food, sodium and excessive calories are associated with a risk increased by diabetes.
Many studies and guidelines on diabetes and diet mainly focus on macronutrients – carbes, fats and proteins. But researchers in India wanted to know if there was a link between micronutrients – vitamins and minerals – and diabetes. Here is what they found in their systematic review and analysis of January 2025, published in BMJ Nutrition, Prevention and Health.
How was this study carried out?
After looking for studies published previously on diabetes and micronutrients and eliminated those who did not meet their criteria, the researchers ended up with 132 studies with a total of 5,2501 participants for this review and this meta-analysis. Participants were men and women of several multiple ethnic groups at least 18 years old with type 2 diabetes, with or without complications.
Studies included information on the status of micronutrients of the participants, including if they were deficient in specific vitamins and minerals depending on their blood. All studies were published between 1998 and 2023 and came from many different countries, giving these researchers a global perspective.
What does this study be found?
There have been several results of this review and this meta-analysis:
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Over 45% of the type 2 diabetes population had several micronutrient deficiencies
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40% of participants with diabetic complications had micronutrient deficiencies
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Women were more likely to be affected by micronutrient deficiencies than men
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Vitamin D deficiency was the most common deficiency with a prevalence of more than 60% in people with type 2 diabetes
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Magnesium ranked second as a most common deficiency with approximately 42% of people with type 2 diabetes of magnesium deficiencies
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In a subgroup of people with diabetes taking metformin, a common diabetes medication, a vitamin B12 deficiency was present in nearly 29% of participants
Here is where the chicken and egg scenario is. Researchers cannot say if micronutrients may have played a role in these people who develop diabetes, or if diabetes could have caused micronutrient deficiencies. They cannot conclude that there is a kind of correlation between type 2 diabetes and micronutrient deficiencies, including vitamins D and B12 and magnesium.
How does it apply to real life?
You don’t need to have diabetes to be deficient in any of these nutrients. The three – vitamin D, vitamin B12 and magnesium – are also generally deficient in the general population. There are estimates that around 25% of Americans are deficient in vitamin D with an additional 40% with blood levels lower than the sun vitamin optimator. Between 40% and 80% of people from developed countries are deficient in vitamin B12. In addition, about half of us do not get enough magnesium.
Since these deficiencies are common in the general population and those with type 2 diabetes, we could hypothesize that the deficiency may have come first. In any case, it is important to eat a balanced variety of food to cover your nutrient needs, whether you have diabetes or not.
Vitamin B12 is found in animal products, such as meat, fish and dairy products. Enriched cereals, plant -based milks and nutritional yeast are vitamin B12 sources based on plants.
Our body makes vitamin D from sun exposure, but many things can influence this process. For example, you need to expose enough to your body – head, arms and legs – which is difficult to do during the colder months. Some foods contain vitamin D. Egg yolks, mushrooms, cod liver oil, beef liver and fatty fish, such as salmon, tuna and swordfish, all naturally contain Vitamin D. You will also find enriched foods, including cow’s milk, cheese, yogurt, soy milk, orange juice and cereals.
Magnesium is also in a wide variety of food. Regularly eating nuts, seeds, nuts and seeds, soybeans, legumes, fruits and vegetables can help you get enough magnesium.
Even dark chocolate provides magnesium. We recently pointed out that researchers regularly connected by regularly eating a small amount of dark chocolate – but not milk or white chocolate – at a lower risk of type 2 diabetes. For this study, they hypothesized that antioxidants of dark chocolate can have offered protection. Magnesium may also have played a role. Add nuts to your dark chocolate for another magnesium boost.
If your diet is more centered on ultra-adjustment food and drinks with a high sugar content, there is a good chance that you do not obtain a sufficient amount of certain micronutrients. But for many, the completely revisation of your diet at the same time is too overwhelming.
Instead, choose one or two items that you eat almost every day every day and exchange it with a whole food or something with less sugar, sodium or saturated fat. For example, if you drink soda every day, exchange one of your daily sodas with water. If you need bubbles, the frothy water will also work. Add the fruit slices or a touch of 100% fruit juice to your glass if you need more flavor. Once you’ve made a habit that we have more – consult another soda – and continue to do it until you have said Adios as usual.
Or if you eat fast food several times a week, choose one of these meals to chat with a meal that you have prepared at home. If you are used to achieving something with a lot of sugar added or caffeine for your afternoon pickup, try to have something nourishing instead, like a handful of nuts and a piece of Dark chocolate or a string cheese and a fruit. And, perhaps the most important, make sure you are moisturizing.
The bottom line
This study revealed that a high percentage of people with type 2 diabetes tends to be deficient in three micronutrients: vitamins D and B12 and magnesium. They are also commonly deficient nutrients in the general population. You are more likely to obtain the recommended daily intake of these micronutrients by eating a variety of food.
If you fear that you are weak in these nutrients, a recorded dietitian and your health professional can help you with the blood to test your nutrient levels and develop individualized strategies to incorporate more user -friendly food for your body and brain. And remember – the time steps will now lead to major long -term changes.
Read the original article on eatingwell