Does Magnesium Help With Weight Loss? The Truth About This Mineral's Effect on Shedding Pounds
Are you trying to lose weight and wondering if magnesium can help? Magnesium is an essential mineral that plays a vital role in many bodily functions, including regulating blood sugar and insulin levels (1). Some studies suggest that magnesium may also be beneficial for weight loss, but the evidence is mixed (1-3).
One study found that taking higher doses of magnesium supplements for four months led to a significant reduction in body weight, BMI, and waist circumference in overweight and obese adults (4). However, other studies have found no significant effect of magnesium supplementation on weight loss or body composition (5). It's worth noting that the participants in these studies were generally healthy individuals, so the results may not apply to people with specific health conditions.
Magnesium and Weight Loss
If you're looking to lose weight, you may have heard that magnesium can help. Here, we'll explore the science behind magnesium and weight loss, as well as how magnesium can help you shed those extra pounds.
The Science Behind Magnesium and Weight Loss
Magnesium is an essential mineral that plays a crucial role in many bodily functions, including energy production, muscle contraction, and nerve function (1). Research has also shown that magnesium can help regulate blood sugar and insulin levels, which can be beneficial for weight loss.
One study found that people with higher magnesium intake had lower fasting glucose and insulin levels, which are markers of better blood sugar control . Another study found that magnesium supplementation improved insulin sensitivity in overweight and obese individuals, which may help with weight loss.
How Does Magnesium Help with Weight Loss?
Magnesium can help with weight loss in several ways. First, it can help regulate blood sugar and insulin levels, which can prevent spikes and crashes in energy levels that can lead to overeating. Additionally, magnesium can help boost metabolism, which can increase the number of calories your body burns at rest (2)
Magnesium can also help reduce inflammation in the body, which has been linked to obesity and weight gain. Finally, magnesium can help reduce stress and anxiety, which can lead to overeating and weight gain. While magnesium alone is not a magic weight loss pill, incorporating magnesium-rich foods into your diet or taking magnesium supplements may be a helpful addition to a healthy diet and exercise routine. However, it's important to talk to your doctor before starting any new supplement regimen.
Sources of Magnesium
If you are looking to increase your magnesium intake, there are a variety of dietary sources and supplements available. In this section, we will cover the most common sources of magnesium, including dietary sources and supplements.
Dietary Sources of Magnesium
Magnesium can be found in a variety of foods, including nuts, beans, whole grains, seeds, spinach, avocado, salmon, and yogurt. Here are some examples of magnesium-rich foods (6):
- Nuts: Almonds, cashews, and peanuts are all good sources of magnesium.
- Beans: Black beans, kidney beans, and chickpeas are all high in magnesium.
- Whole grains: Brown rice, quinoa, and oatmeal are all good sources of magnesium.
- Seeds: Pumpkin seeds, sunflower seeds, and sesame seeds are all high in magnesium.
- Spinach: This leafy green is a great source of magnesium.
- Avocado: This fruit is not only delicious but also high in magnesium.
- Salmon: This fatty fish is a good source of magnesium and omega-3 fatty acids.
- Yogurt: This dairy product is a good source of magnesium and calcium.
If you are unable to get enough magnesium from your diet, you may want to consider taking a magnesium supplement (6). There are several different types of magnesium supplements available, including magnesium citrate, magnesium oxide, magnesium chloride, magnesium orotate, magnesium sulfate, and magnesium glycinate.
Magnesium citrate is a common form of magnesium supplement that is easily absorbed by the body (6). Magnesium oxide is another common form of magnesium supplement, but it is not as easily absorbed as magnesium citrate. Magnesium chloride is a highly absorbable form of magnesium that is often used in topical applications.
Magnesium orotate is a form of magnesium that is bound to orotic acid (6). This form of magnesium is often used to support heart health. Magnesium sulfate, also known as Epsom salt, is a form of magnesium that is often used in baths to help soothe sore muscles.
Magnesium glycinate is a highly absorbable form of magnesium that is often used to support relaxation and sleep (6). It is also gentle on the stomach, making it a good choice for those with digestive issues. Remember, it's important to talk to your doctor before starting any new supplements. They can help you determine the right dosage and form of magnesium for your needs.
If you are experiencing difficulty losing weight, it may be due to a magnesium deficiency. Magnesium is an essential mineral that plays a vital role in many functions of the body, including muscle contraction, nerve function, and heart rhythm (7). Magnesium also helps regulate blood pressure and blood sugar levels, and it is essential for healthy bones and DNA.
Symptoms of Magnesium Deficiency
Some of the most common symptoms of magnesium deficiency include fatigue, muscle cramps, irritability, and abnormal heart rhythms (7). You may also experience numbness or tingling in your hands and feet, as well as weakness and seizures. If you are experiencing any of these symptoms, it is important to see a doctor to determine if you have a magnesium deficiency.
Causes of Magnesium Deficiency
Magnesium deficiency can be caused by a variety of factors, including a poor diet, celiac disease, alcoholism, and certain medications. If you are not getting enough magnesium in your diet, you may want to consider adding legumes, nuts, and whole grains to your meals (7).
Diagnosing Magnesium Deficiency
If you suspect that you have a magnesium deficiency, your healthcare provider can perform a blood test to check your magnesium levels (7). If your levels are low, your doctor may recommend magnesium supplements or changes to your diet.
Treating Magnesium Deficiency
If you are diagnosed with a magnesium deficiency, there are several ways to treat it. Your doctor may recommend magnesium supplements, such as magnesium citrate or magnesium oxide (7). You may also need to make changes to your diet to include more magnesium-rich foods.
Take our online test and check if you are eligible for our hormone therapy
This allows our medical team to analyse your blood test and confirm if you’ve qualified for treatment
Side Effects and Precautions
Possible Side Effects of Magnesium Supplements
While magnesium supplements are generally safe, taking high doses can cause side effects such as nausea, abdominal cramping, and diarrhea (8). If you experience any of these symptoms, it's recommended to lower your magnesium dosage or stop taking it altogether. Magnesium supplements can also interact with some types of antibiotics and other medications. If you're taking any medication, it's important to consult with your doctor before taking magnesium supplements.
Precautions When Taking Magnesium Supplements
If you have low blood pressure or are taking medication for heart disease, it's important to talk to your doctor before taking magnesium supplements (4). Magnesium can lower blood pressure, and combining it with medication for heart disease can cause your blood pressure to drop too low.
If you have irritable bowel syndrome, constipation, or are taking laxatives, taking magnesium supplements can worsen these conditions (4). It's important to consult with your doctor before taking magnesium supplements if you have any of these conditions. It's also important to note that magnesium can cause water retention, so if you're already retaining water, it's best to avoid taking magnesium supplements (4). Additionally, magnesium can interfere with certain enzymes that are involved in glucose and protein metabolism, so if you have diabetes, it's important to talk to your doctor before taking magnesium supplements.
While greens and other high-fiber foods are a good source of magnesium, taking too much magnesium can cause bloating, diarrhea, and nausea (4). It's important to follow the recommended dosage and talk to your doctor before taking magnesium supplements.
1. Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis. European journal of clinical nutrition. 2012 Apr;66(4):411-8. https://www.nature.com/articles/ejcn20124.
2. Hasan B, Nayfeh T, Alzuabi M, Wang Z, Kuchkuntla AR, Prokop LJ, Newman CB, Murad MH, Rajjo TI. Weight loss and serum lipids in overweight and obese adults: a systematic review and meta-analysis. The Journal of Clinical Endocrinology & Metabolism. 2020 Dec;105(12):3695-703. https://doi.org/10.1177/0884533608314533.
3. Guerrero-Romero F, Rodríguez-Morán M. Complementary therapies for diabetes: the case for chromium, magnesium, and antioxidants. Archives of medical research. 2005 May 1;36(3):250-7. https://doi.org/10.1016/j.arcmed.2005.01.004
4. Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. 2021 Sep 25;61(17):2921-37. https://doi.org/10.1080/10408398.2020.1790498
5. Rafiee M, Ghavami A, Rashidian A, Hadi A, Askari G. The effect of magnesium supplementation on anthropometric indices: a systematic review and dose–response meta-analysis of clinical trials. British Journal of Nutrition. 2021 Mar;125(6):644-56. https://doi.org/10.1080/10408398.2020.1790498.
6. Reddy P, Edwards LR. Magnesium supplementation in vitamin D deficiency. American journal of therapeutics. 2019 Jan 1;26(1):e124-32. https:/doi.org/10.1097/MJT.0000000000000538.
7. Volpe SL. Magnesium in disease prevention and overall health. Advances in nutrition. 2013 May;4(3):378S-83S. https://doi.org/10.3945/an.112.003483.