Does Magnesium Help With Weight Loss? Benefits, Research & How to Choose

Did you know magnesium may be of help in your journey of losing those extra kilos? This undervalued, but important mineral has started gaining traction in recent times, as multiple studies list various benefits of magnesium. And if you are wondering whether you can use magnesium for weight loss, you are not alone. Let us find out if adding magnesium to your diet can help you with weight management.

Read on to learn about magnesium, its sources, the benefits of this mineral, and how to select the type of magnesium that is right for you.

What is Magnesium?

Magnesium is a mineral that is involved in various vital functions, such as protein production, muscle function, blood pressure regulation, nerve function, etc. It is also an electrolyte, a mineral that carries an electric charge and is essential for many bodily functions. Magnesium helps regulate the body’s blood sugar and calcium levels.

Sources of Magnesium

Just like other nutrients, magnesium is present in various types of foods. Some of the magnesium-rich foods include:

• Green leafy vegetables (spinach)
• Whole grains (brown rice)
• Nuts and seeds (pumpkin & chia seeds, almonds)
• Legumes (chickpeas, black beans)
• Tofu
• Yoghurt
• Fish

Though a balanced diet that includes these foods is an easy option to keep the body’s magnesium levels in check, there are various supplements available that may be helpful in maintaining magnesium levels in the body.

Magnesium Benefits

What do Studies Say?

Though undoubtedly beneficial for the body, does magnesium help with weight loss? Various studies suggest that magnesium does not directly cause weight loss, but it may influence the factors that contribute to weight management. The benefits of magnesium for weight loss have been more visible in people struggling with obesity.

Benefits:

Here are some of the benefits of magnesium that may support weight loss:

• Supports gut health: Magnesium may help activate digestive enzymes and support regular bowel movements. Adequate magnesium levels support a healthy balance of gut bacteria and may help reduce inflammation that can disrupt the microbiome. A balanced microbiome, in turn, may help support metabolism and reduce the risk of obesity.
• Reduces inflammation: Magnesium may reduce inflammation by reducing the production of pro-inflammatory proteins and working as a calcium blocker and preventing excess calcium from causing inflammation. By reducing inflammation, magnesium may help support metabolic health and prevent insulin resistance that leads to weight gain.
• Supports energy metabolism: Magnesium works as a cofactor for enzymes that produce adenosine triphosphate (ATP), which helps the body burn calories more efficiently. Magnesium may also bind with dietary fats in the intestine and form less absorbable compounds, which may help reduce calorie intake. This way, magnesium may help reduce food cravings and overeating, thus supporting weight loss.
• Regulates blood sugar & insulin: Magnesium may help support insulin sensitivity, i.e., the body’s ability to use glucose effectively. Insulin resistance can lead to excess fat storage. An adequate magnesium intake may help support insulin function and stabilise the blood sugar levels, thus reducing the risk of fat accumulation and weight gain.
• Supports sleep: Poor sleep is one of the reasons for weight gain. Magnesium may help regulate stress hormones like cortisol, thus supporting relaxation and restful sleep. This, in a way, may help with weight management. Read Which Natural Supplements are the Best for Better Sleep & Stress Relief? to learn more about sleep-supporting supplements.

Selecting the right type of magnesium

Although magnesium found in foods is the best, there are different magnesium supplements that can be added to the diet when needed. Which type of magnesium should you select depends on the reason you want to take it, your preference for product form, etc. Some of the important types of magnesium include:

• Magnesium glycinate: It may help support sleep and assist with reducing anxiety. Nature’s Own Magnesium Glycinate Tablets is one such supplement that may help relieve tiredness and occasional fatigue.
• Magnesium oxide: It is often taken for constipation or indigestion.
• Magnesium citrate: It may work as a laxative and help support gut health. Herbs of Gold Magnesium Citrate 900 Capsules is one such supplement that may help support sugar metabolism and support energy production.
• Magnesium malate: It may help support energy production and blood sugar control.

Frequently Asked Questions

While it is advisable to consult a healthcare professional before starting to use any supplement or making changes in your dietary habits, here are answers to some of the questions regarding the role of magnesium in weight loss:

Q. What is the best time to take magnesium for weight loss?

A. Taking magnesium with a meal may help improve its absorption and reduce digestive upset. However, taking magnesium consistently every day is more helpful than taking it at a specific time. It is best to consult a healthcare practitioner before starting a new supplement.

Q. Which fruits are rich in magnesium?

A. Fruits like bananas, avocados, blackberries, papayas, kiwi, guava, grapefruit, etc., are rich in magnesium.

Q. Is there any risk in taking magnesium daily?

A. Daily intake of magnesium within the recommended limits may help with better blood sugar control and better sleep, among other benefits. However, taking too much magnesium may have side effects, like diarrhoea, nausea, low blood pressure, and other effects. Ensure you do not exceed the daily recommended limit and check with your healthcare professional for dosage guidance.

Before We Part

Magnesium is a useful mineral and plays an important role in a number of bodily functions. While research is still ongoing and it may be too early to come to a definitive conclusion, magnesium may indirectly assist with weight management due to its various benefits. The information provided in this blog helps understand how magnesium and weight loss are connected. Explore the variety of healthcare products available at healthsupplements.com.au and get everything you need to support your weight management plan.

Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult a healthcare professional before starting any supplement regimen.