Does magnesium help you lose weight? Studies have shown that magnesium may be helpful in regulating blood sugar and insulin levels in people who are obese or overweight. This same study stated that magnesium helps with bloating and water retention.
Magnesium is an essential mineral that your body needs to function properly. It can help with providing energy, regulating blood sugar, etc. It also helps your body with nerve impulses and muscle contraction. And a normal heart rhythm by playing a significant role in the transport of calcium and potassium.
Does magnesium help you lose weight? Photo credit: iStock-beats3
Studies have shown that magnesium alone will not cause weight loss. The best strategy for long term weight loss is restricting calories in a caloric deficit, eating a balance of healthy foods and exercise.
If you think taking magnesium supplements will make you lose weight let me sell you a bridge. Magnesium is important to take whether it be through food or dietary supplements, but diet and exercise will be the primary way of weight loss.
Many North Americans don’t get enough magnesium in their diet but there are so magnesium rich foods that you can eat such as:
- Green leafy vegetables
- Quinoa
- Nuts
- Beans
- Fish
- Yogurt
- Tofu
Some of the chronic health conditions that lead to magnesium deficiencies are gastrointestinal diseases like IBS, Crohn’s disease, and celiac disease.
How Much Magnesium does the body need?
According to the National Institutes Of Health the daily recommendation for magnesium of adults at the ages of 19-30. It is recommended that men consume 400 milligrams (mg) and women, (310 mg). For adults over the age of 30 men would be consuming 420 mg and women would be consuming 320 mg.
What are the risks of too many magnesium supplements?
- Upset stomach
- Diarrhea
- Nausea
- Abdominal cramps
- Low blood pressure
- Muscle weakness
- Loss of appetite
- Irregular heartbeat
- Drowsiness
- Extremely thirsty
If you experience any of these types of symptoms, then you need to contact your local health provider immediately.
Magnesium is not a miracle in a weight loss bottle, you need to be on a proper diet and exercise program that puts you in caloric deficit that elicits weight loss.
Research studies estimate that about half of all Americans don’t meet their daily magnesium needs. And 70 to 80% of that number are people over the age of 70. It is best to get that nutrient from food first as opposed to a dietary supplement.
“Studies have shown that magnesium alone will not cause weight loss. The best strategy for long term weight loss is restricting calories in a caloric deficit, eating a balance of healthy foods and exercise.” Celebrity Fitness and Nutrition Expert Obi Obadike
The Bottom Line is magnesium, an important mineral your body needs when it comes to providing energy and regulating blood sugar. Taking magnesium alone will not make you lose weight.
The best way to lose weight is to be on a balanced diet and exercise program that puts you in a caloric deficit. And once you are in a caloric deficit you will lose weight.
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References
- National Institutes Of Health- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Velissaris D, Karamouzos V, Pierrakos C, Aretha D, Karanikolas M. Hypomagnesemia in Critically Ill Sepsis Patients. J Clin Med Res. 2015 Dec;7(12):911-8. doi: 10.14740/jocmr2351w. Epub 2015 Oct 23. PMID: 26566403; PMCID: PMC4625810.
