Does Magnesium Help with Weight Loss? How it Works and Which Type to Use
You already know the main pillars of weight loss; healthy diet, exercise and sleep. But did you know that some vitamins and supplements can boost your weight loss efforts even further?
Magnesium is an essential electrolyte that your body uses to regulate your nervous system, blood sugar, blood pressure and cardiovascular system.
While it doesn’t burn fat itself, sufficient magnesium levels support different functions within your body that can help you burn fat, such as maintaining energy levels, reducing stress and regulating your metabolism.
Read on to discover how magnesium helps with weight loss and bloating, which type of magnesium is best for weight loss and how much to take.
Disclaimer:This article is intended for informational purposes only and is not to be taken as medical advice. You should always consult your healthcare provider prior to beginning a new supplement regime. Always speak with your doctor before taking any action regarding your health. Supplements have a wide range of potential effects and it's important to ensure that they are right for you. This article is not intended to diagnose, treat, or cure any disease. |
How Does Magnesium Impact Weight Loss?
Magnesium is essential for the production of DNA, bone health and protein synthesis.
A deficiency can impair metabolic pathways, preventing optimal calorie burning function. Supplementation may aid your weight loss journey by addressing several factors associated with magnesium deficiency including:
- Boosting Energy Metabolism
Healthy magnesium levels can improve your metabolism, helping you to burn calories faster, especially during periods of rest [1]. - Blood Sugar Control
Magnesium helps your body use insulin more effectively, which is essential for controlling blood sugar levels. Healthy blood sugar levels are crucial for reducing fat accumulation and long term weight management [1] - Improving Sleep
Magnesium promotes the function of the neurotransmitter GABA ( gaba aminobutyric acid), which blocks wakeful brain signals. Poor sleep disrupts hormones associated with hunger and the feeling of fullness; magnesium can help relax your muscles to improve your sleep quality [2]. - Reducing Stress
Magnesium counteracts the effects that cortisol - the stress hormone - has on slowing metabolism [1] High stress levels can also impact appetite and cravings. Magnesium supplementation may help reduce stress-related fat gain, particularly around the abdomen aka ‘belly fat’. - Reducing Inflammation
Healthy levels of magnesium in your body can help you avoid inflammation and keep your gut health in check, making weight loss efforts more effective [2].
Can Magnesium Help with Bloating?
Yes: magnesium can help reduce water weight by promoting your metabolism. Magnesium supplementation in those with a deficiency has been shown to reduce water retention and bloating [2].
Which Magnesium is Best for Weight Loss?
Some forms of magnesium are more efficient in your body than others; magnesium citrate, aspartate, lactate and chloride forms are considered to be more bioavailable than other forms such as magnesium oxide and sulfate.
Magnesium citrate is promoted as one of the best forms of magnesium for weight loss, as it’s easily absorbed by your body and as an added bonus helps to relieve symptoms of constipation. Magnesium citrate can complement healthy lifestyle changes to support long term weight management.
How Much Magnesium Should You Take for Weight Loss?
Dosages of supplements should be suited to your individual needs. Oral magnesium has a greater effect on the body compared to topical sprays [2] and is therefore the preferred form for weight loss support.
The recommended daily intake of magnesium for adult men is 420mg and for women 320mg.
Determine how much magnesium you need, and stick to the recommended dose for weight loss purposes. Excessive magnesium can result in gastrointestinal upset.
Best Magnesium Supplements For Weight Loss
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Herbs of Gold Magnesium Power | High Strength |
| Fusion Magnesium Advanced Tablets Combining different forms of magnesium including magnesium citrate and glycinate for increased bioavailability, these easy-to-take tablets boost magnesium levels to support energy production, glucose metabolism and promote sleep. Click on the product to read more. |
| Therapure My Pure Magnesium Glycinate Magnesium glycinate in vegetarian capsule form to promote healthy nervous system and brain function and good quality sleep. For use for muscle recovery support and to elevate magnesium levels within the body. Click on the product to read more. |
Side Effects/ Precautions / Interactions
- Oral magnesium supplementation may cause gastrointestinal discomfort including nausea and diarrhoea.
- Topical magnesium including magnesium sprays may cause a temporary tingling sensation on the skin.
- Those with poor kidney function or disease should avoid magnesium supplements.
- Avoid taking magnesium supplements while taking antibiotics. Consult your GP prior to beginning supplementation with magnesium.
Summary
Magnesium itself doesn’t cause you to lose weight, but restoring healthy magnesium levels within your body can improve pathways to weight loss. Improved quality of sleep, blood sugar control and energy metabolism can help you lose belly fat, minimise bloating and reduce your overall body mass.
Magnesium deficiency can impair metabolic pathways; correcting deficiency can therefore have direct benefits for weight management efforts. Combined with a healthy diet, regular exercise and good quality sleep, magnesium supplementation can give an extra boost to weight loss efforts in those who have a deficiency.
References
[1] Askari, M., Mozaffari, H., Jafari, A., Ghanbari, M., & Darooghegi Mofrad, M., 2020. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1790498#abstract
[2] Healthline, 2017. How to Use Magnesium Supplements for Weight Loss. https://www.healthline.com/health/food-nutrition/magnesium-for-weight-loss
