Are magnesium and weight loss really linked? Magnesium is a supplement well-known for its function in support nerve function, muscle development, and more. But more recently, the nutrient has been found effective for encouraging weight loss and maintaining a healthy weight. The mineral play a vital role in helping regulate blood sugar levels, which helps to control fat and reduce weight gain. Magnesium may also play a part in decreasing fluid retention to support weight loss as well. As such, a magnesium-rich diet may serve as an important component in an effective weight management strategy.
The mineral play a vital role in helping regulate blood sugar levels, which helps to control fat and reduce weight gain. Magnesium may also play a part in decreasing fluid retention to support weight loss as well. As such, a magnesium-rich diet may serve as an important component in an effective weight management strategy.
How Does Magnesium and Weight Loss Work?
The body needs magnesium to maintain the health of the heart, muscles, and kidneys as well as to build strong teeth and bones. But what does that really have to do with weight loss? Some research suggests that magnesium is a key mineral that individuals need to lose weight. However, that does not mean that the scale will automatically start moving just because you started a magnesium supplement. Understanding how the nutrient supports weight loss is important to get the most benefit from this important mineral.
One of the primary ways that magnesium and weight loss work is by regulating blood sugar and insulin levels. A study conducted in 2013 found that individuals taking higher amounts of magnesium actually had better-controlled insulin and blood glucose levels. This finding is especially important for those individuals who are insulin resistant or those whose bodies don’t use insulin effectively. When insulin and blood glucose are out of the balance, there is a buildup of sugar in the blood, which is often converted into and stored as fat when it is not used. Magnesium helps restore the balance in the body, which in turn helps reduce the excess sugar in the body and decreases excess fat storage.
Magnesium can also help balance metabolic function in the body that may be a factor in excess weight gain. Research indicates that magnesium is also mandatory to activate an important enzyme tyrosine kinase, which serves as an “on/off” switch for a variety of cellular functions. When magnesium levels are low in the body, it is also common for excess magnesium to be excreted in the urine, further contributing to diminished magnesium levels. This reduced magnesium level then prompts a vicious cycle of low magnesium elevated insulin and glucose, and reduced metabolic function – all which lead to excess weight.
A Mineral Filled With Benefits
The mineral is also important for helping the body synthesize proteins, carbohydrates, and fats to ensure that the body is getting adequate nutrients to be satiated. This function also serves to keep metabolic function in balance and to provide the body with energy.
Additionally, magnesium plays an important role in helping keep the digestive system and bowels more regular. We often store excess water in the bowels when they are not moving regularly. Consequently, making the bowels move more quickly and effectively can also serve to decrease overall body weight. This is also one way that magnesium may any sensation of bloating.
Magnesium may also serve to improve sleep, which is a component of weight management that most people do not consider. Unfortunately, insomnia and a general lack of sleep have actually been linked to obesity and weight gain. To put it simply, inadequate sleep may contribute to increased blood sugar, weight gain, and difficulty losing weight.
Research also indicates that magnesium may play a role in reducing water retention, especially during the menstrual cycle of women. Reducing water retention can also play an effective part in supporting weight loss. Magnesium also serves to reduce bloating.
So, in essence, magnesium and weight loss work by:
- Reducing insulin resistance.
- Improving metabolic function.
- Enhancing protein, carbohydrate, and fat synthesis.
- Improving digestion and bowel function.
- Improving sleep quality.
- Reducing water retention.
Magnesium and Weight Loss How-to
Magnesium and weight loss work in either of two ways – in whole food or supplement form. The important thing to remember is that the current recommended guidelines for magnesium is 300 to 420 mg per day. However, current research suggests that many people would benefit from an intake of 700 mg or more per day. We lose magnesium through sweat from exercise or stress.
For many people, focusing on a magnesium-rich day is an effective way to support healthy weight loss. Several foods contain high levels of magnesium, including dark leafy greens, whole grains, quinoa, nuts, beans, fish, yogurt, and tofu. To get the most benefit from your magnesium-rich food sources, you may want to consider juicing your greens in particular. This configuration will give you the most immediate access to nutrient sources.
If dietary sources alone are not enough to improve your magnesium intake, nutrition supplements are also an effective way to increase your intake of the nutrient. Again, it is particularly important to take the right amount of magnesium to support your body’s needs. According to the National Institutes of Health, the daily recommendations of this nutrient are:
- Adults 19-30 years – men 400 mg, women 310 mg.
- Adults 31+ – men 420 mg, women 320 mg.
Magnesium and weight loss supplements also come in a variety of different forms. Magnesium oxide, chloride, gluconate, citrate, orotate, and others are all common supplement forms of this nutrient. According to research, magnesium threonate appears to be one of the best sources and the most easily to absorb form of the nutrient. Additionally, magnesium sulfate or Epsom salt is a form of the nutrient that is easily absorbed into the skin and can improve overall health.
What Are the Risks of Using Magnesium for Weight Loss?
Supplements deliver magnesium and other nutrients in a more concentrated variety than regular food, so there is a potential for side effects. Common side effects of magnesium supplements include:
- Stomach upset.
- Abdominal cramping.
More serious side effects may result from consuming the supplement in much larger amounts that natural. These symptoms include:
- Muscle weakness.
- Low blood pressure.
- Being overly thirsty.
- Trouble breathing.
- Loss of appetite.
- Irregular heartbeat.
If you have been someone who has struggled with weight for years, then magnesium very well could be the missing piece. Magnesium and weight loss work in a variety of ways, including reducing insulin resistance, improving metabolism, and more. Magnesium can be used in whole food or supplement form with effective results. As you consider adding magnesium to your diet to support your weight loss, be sure to take the proper amount to avoid adverse side effects.