6 Ways Magnesium Can Help You Reach Your Weight Loss Goals

Magnesium is an essential mineral found in the body, some foods and supplements. It is essential for several processes in the body, including blood pressure regulation, immune function, metabolism, and muscle and nerve health.

Magnesium has many benefits, such as supporting heart health, reducing inflammation, and maintaining blood sugar levels. Some studies have also shown that it may help with weight loss.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription drugs. This means that some supplements may not contain what they say on the label. When choice of supplementLook for third-party tested products and consult with your healthcare provider, registered dietitian (RDN or RD) or pharmacist.

6 Ways Magnesium Helps You Lose Weight

More research is needed to determine whether magnesium supplementation has a significant effect on weight loss. However, magnesium may improve some risk factors for overweight and obesity, including blood sugar control, blood pressure levelsand sleep quality.

1. It controls blood sugar levels

People who consume foods high in magnesium may be at lower risk of developing diabetes. This is especially true for people with insulin resistancea syndrome in which cells do not respond to insulin, resulting in high glucose (sugar) levels and an increased risk of developing diabetes.

The body needs magnesium to be used blood glucose for energy. Low magnesium levels can worsen insulin resistance and lead to diabetes. The body also needs magnesium to properly secrete insulin into the blood.

One study found that magnesium deficiency increases the risk obesity and diabetes because cells are not as sensitive to insulin as they should be. Taking magnesium supplements can significantly improve fasting insulin levels, which may reduce the risk of developing diabetes.

2. Supports Heart Health

Magnesium supports heart health and regulates blood pressure. The body needs magnesium to release nitric oxide, a molecule that relaxes blood vessels and lowers blood pressure. A review found that daily magnesium supplements may reduce levels of high blood pressure.

Magnesium supplements may also improve cholesterol level in people with high cholesterol levels. People who take magnesium supplements also have a lower risk of developing cardiovascular disease. iron.

Heart disease and obesity are closely linked, and having a body weight that is considered overweight or obese puts stress on the heart.

3. It can speed up your metabolism

The body needs magnesium to convert food into energy (metabolism). Low magnesium levels can cause your metabolism to slow down.

Magnesium also helps the body move sugar from the blood to the muscles during exercise to improve performance and reduce fatigue. Regular physical activity can help you lose weight.

4. It can reduce inflammation.

The body needs magnesium to control inflammation. Magnesium deficiency can cause an inflammatory response that can lead to chronic disease over time.

A study found that magnesium supplements may improve inflammation and blood sugar control. Regular magnesium supplementation has been found to reduce levels C-reactive protein (CRP), a marker of inflammation in the blood.

Magnesium supplements can also reduce inflammation and bloating. premenstrual syndrome (PMS) because magnesium levels fluctuate throughout the menstrual cycle.

Inflammation is associated with weight gain. Research has shown that losing weight can reduce inflammation in the body.

5. Improves sleep quality

The body needs magnesium to fall asleep and stay asleep. Magnesium binds to receptors in the central nervous system that activate neurotransmitters responsible for sleep. Taking magnesium may improve your sleep quality and how long your body sleeps.

Sleep quality affects metabolism and weight. Poor sleep increases the risk of obesity because it changes the way the body uses sugar and insulin in the blood.

6. It improves your mood

Magnesium may improve your mood and reduce your risk anxiety And depression. This is important for weight loss because depression increases the risk of obesity.

Magnesium is involved in brain function and mood stability. Magnesium deficiency may increase the risk of depression. Taking magnesium supplements may reduce the risk of depression and anxiety. It may also improve symptoms in people suffering from depression.

How much magnesium do you need?

The amount of magnesium your body needs depends on your age, gender, and overall health. Recommended daily doses of magnesium:

Adult men: 400–420 milligrams (mg).
Adult women: 310–320 mg.
Pregnant women: 350–400 mg.
Breastfeeding: 310–360 mg.

Signs of magnesium deficiency

Although many people do not consume the recommended amount of magnesium daily, deficiency is rare. Signs magnesium deficiency may include the following:

No appetite
Nausea and vomiting
Fatigue
Weakness

Types of Magnesium Supplements for Weight Loss

There are several types of magnesium supplements. Forms of magnesium that are highly soluble in liquid are usually better absorbed in the intestines. These bioavailable types include the following:

Other forms of supplements include magnesium oxide And magnesium sulfate.

What foods are rich in magnesium?

Magnesium Rich Foods may have naturally high levels of magnesium or be fortified with this mineral. Foods high in magnesium include leafy green vegetables, legumes, nuts, seeds and whole grains. Foods that are often fortified with magnesium include breakfast cereals and other grains.

Foods with the highest amounts of magnesium include:

Despite the benefits of magnesium, it is estimated that more than 50% of adults in the United States do not consume the recommended daily dose.

Side Effects of Magnesium Supplements

Side effects from magnesium supplements are rare. In people with healthy kidney function, the kidneys excrete excess magnesium through urine. People with chronic kidney disease or those taking certain medications may experience side effects from taking too much magnesium.

Possible side effects of magnesium supplements include:

Indigestion
Nausea
Abdominal cramps
Diarrhea

Consumption very high magnesium levels (more than 5000 mg per day) can lead to serious health problems, including:

The use of supplements should be individualized and reviewed by a healthcare professional, such as a physician. Registered Dietitian (RD or RDN)pharmacist or health care provider. No supplement is intended to treat, cure, or prevent disease.

Interaction with magnesium supplements

Always consult your doctor before starting a new daily supplement regimen. This is especially important if you are taking medications that may interact with magnesiumsuch as:

Summary

Magnesium is an essential mineral for metabolism, blood sugar control, immune function, and blood pressure regulation. It may also improve heart health, reduce inflammation, insulin sensitivity and mood. Since these conditions are associated with weight gain and obesity, magnesium may help with weight loss.

However, more research is needed. Always consult your healthcare provider before starting a new supplement, especially if you have chronic kidney disease.