Magnesium For Weight Loss: Can Magnesium Help You Lose Weight 2024?

Losing weight can be a challenging and frustrating experience, especially if you have tried several methods but have yet to succeed. Weight loss requires a combination of healthy eating and regular exercise, and some people may also turn to supplements to aid their weight loss journey.

Magnesium is an essential mineral that plays an important role in our body and may — although not directly — help with weight loss.

This article will explore magnesium for weight loss, how much magnesium you need to support weight loss, what type of magnesium supplements may be helpful, and whether it is safe to take magnesium supplements for weight loss.

Does Magnesium Help You Lose Weight?

Magnesium is an important mineral required for many vital bodily functions, including bone health, the nervous system, muscle contraction, and energy metabolism. Magnesium deficiency can lead to health issues such as heart disease,^[2] high blood pressure, and osteoporosis.

Recent research has also suggested magnesium may play a role in weight loss. One study found that higher magnesium intake was associated with lower body weight and body fat in young women. The study^[3] concluded that magnesium intake might be a valuable dietary component for preventing overweight and obesity in young women.

Another study^[4] also found that higher magnesium intake was associated with lower body mass index —BMI, waist circumference, and body fat percentage in both men and women. The researchers suggested magnesium may help with weight loss by regulating insulin and glucose levels and reducing hunger and food cravings.

Regulation Of Neurotransmitters And Hormones

Magnesium regulates neurotransmitters that control appetite and satiety. One study^[5] found that magnesium supplementation improved insulin sensitivity and increased hormone leptin levels, which can help regulate hunger and satiety. It also increases testosterone levels^[6] helping with muscle growth which increases the calories burned. This may help with weight loss.

However, more research is needed to confirm these findings and determine the optimal dose and duration of magnesium supplementation for weight loss.

How Much Magnesium For Weight Loss?

The recommended daily magnesium intake varies depending on age, sex, and other factors. The recommended dietary allowance^[7] of magnesium for adults is 310-420 mg/day, depending on age and sex. However, some experts suggest that higher doses of magnesium may be necessary to support weight loss.

Magnesium intake may be necessary for optimal metabolic function and weight management. Higher magnesium intake was associated with lower levels of inflammation and insulin resistance, which can contribute to weight gain and other health problems.

What Type Of Magnesium Helps You Lose Weight?

Several different types of magnesium supplements are available, each with unique benefits and drawbacks.

Not all forms of magnesium are equally effective for weight loss. The bioavailability and specific actions of different types of magnesium depend on the chemical structure and physiological processes involved. 

Some popular forms of magnesium used in supplements and food additives include magnesium oxide, glycinate, citrate, magnesium L-threonate, magnesium taurate, and magnesium malate.

Forms Of Magnesium

Magnesium Oxide

It’s more abundant in nature and often used in cheap supplements. However, it has low absorption and solubility in water and may cause gastrointestinal discomfort or laxative effects in high doses.

Magnesium Citrate

It’s soluble and bioavailable. However, it may have a laxative effect at moderate doses but can improve digestive regularity and influence fluid retention. Magnesium citrate for weight loss can be an alternative for individuals. However, it should be noted that there has been no conclusive evidence that this form can directly aid in healthy weight management or loss.

Magnesium Glycinate

Chelated with the amino acid glycine is well absorbed and less likely to cause gastrointestinal side effects. Still, it may impact relaxation and blood pressure less than other forms.

Magnesium L-threonate

This can penetrate the blood-brain barrier and enhance brain function but has not been extensively studied for weight loss. However, this form of magnesium plays a role in cognitive health and stress reduction.

Magnesium Malate 

A combination of magnesium with malic acid is a natural substance found in fruits and vegetables and may help improve muscle function and reduce fatigue. Still, there is limited evidence of its effects on body weight.

Magnesium Taurate

It’s chelated with taurine — an amino acid that supports cardiovascular health — and may help regulate blood pressure and prevent heart disease. Still, there is no clear evidence of its effects on weight loss.

Overall, the type of magnesium that may be most effective for weight loss depends on the individual’s health status, preferences, and goals, as well as the quality and purity of the supplement. 

It is essential to choose a form of magnesium that is well-tolerated and bioavailable, and to consult a healthcare professional if you have any underlying conditions, are taking medications, or are pregnant or breastfeeding.

Should You Take Magnesium?

While magnesium may indirectly impact weight loss, it is not a magic bullet. It should not be relied upon as the sole or primary strategy for achieving a healthy body weight. Instead, magnesium can complement other lifestyle factors contributing to weight management, such as a controlled calorie intake, regular exercise, adequate sleep, stress reduction, and social support.

Increasing Magnesium With Food

Magnesium-rich foods such as leafy green vegetables, nuts, seeds, legumes, whole grains, and fish can provide significant amounts of magnesium and other nutrients that support overall health and satiety. By choosing whole foods over processed and refined foods, you can enhance the quality and diversity of your diet and reduce the risk of chronic diseases such as obesity, diabetes, and cancer.

Enhance Magnesium Metabolism With Exercise

In addition, physical activity can boost exercise performance, enhance magnesium metabolism and insulin sensitivity and help burn excess calories and abdominal fat. By engaging in regular and enjoyable physical activities, you can improve your cardiovascular health, muscle strength, endurance, mood, and self-esteem and reduce the risk of depression, anxiety, and other mental health disorders.

Sleep And Magnesium

Furthermore, getting enough quality sleep^[8] and reducing stress can help regulate chemical reactions by hormones that affect appetite, metabolism, and body composition. You can enhance your mental attitude by practicing good sleep habits and relaxation techniques and seeking social support and positive relationships. Getting adequate rest also helps with emotional well-being and reduces the risk of stress and chronic inflammation.

Magnesium can help you gain restful sleep making it easier to fall and stay asleep. It may also prevent restless leg syndrome, a cause for many a night of restless sleep for many people.

Risks Of Taking Magnesium Supplements

Although magnesium is generally safe and well-tolerated in doses up to the recommended daily allowance, RDA, of 420 milligrams for adult males and 320 milligrams for adult females.

While magnesium supplements are generally safe for most people, some risks are associated with taking them, especially if you take too much. Magnesium supplements’ most common side effects are increased risk of diarrhea, nausea, and stomach cramps. In some cases, taking more magnesium in your diet than is recommended can cause more severe health problems, such as an irregular heartbeat, low blood pressure, and difficulty breathing.

It is important to note that magnesium supplements can also interact with certain medications, including antibiotics, blood pressure medications, and muscle relaxants. Talk to your doctor before taking magnesium supplements if you take any medications.

Final Thought

Magnesium is an essential mineral that plays a critical role in many bodily functions, including muscle and nerve function, blood glucose control —blood sugar regulation, and bone health. There is also evidence that magnesium may indirectly help with weight loss.

Is magnesium good for weight loss? We cannot conclusively say it is good for weight loss as more research is needed. However, adding magnesium-rich foods to your low-calorie diet regimens, such as whole grains, fatty fish, and dark chocolate, is a great way to boost your magnesium intake. It also helps to support your overall health, which may influence your weight loss journey.

If you want to lose weight and improve your overall health, adding enough magnesium to your diet or taking a magnesium supplement may be worth considering.

Additionally, if you decide to take dietary magnesium supplements, follow the recommended dosage and talk to a registered dietitian if you experience any side effects or have any concerns.

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