Could Magnesium Assist in Weight Loss? Elena Yeryomenko / 500px – Getty Images “Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”Magnesium is currently in the spotlight. Muscle recovery sprays containing magnesium claim to alleviate post-workout soreness, while “sleepy girl mocktails infused with the mineral pledge to enhance sleep quality. Advocates of magnesium also suggest it aids digestion and alleviates anxiety. The internet is abuzz with the potential advantages of this versatile supplement.What exactly is magnesium?According to the National Institutes of Health, magnesium is an essential micronutrient and a prevalent mineral in the body. It plays a crucial role in various bodily functions such as maintaining bone health, regulating heart rhythm, and supporting muscle and nerve function. Sources of magnesium include nuts, seeds, legumes, whole grains, bananas, dark green leafy vegetables, and soy, as mentioned by Keri Gans, RD, author of The Small Change Diet.According to the NIH, half of Americans do not consume enough magnesium in their diets. The recommended daily intake of magnesium is 310 to 320 milligrams for most adult women and 400 to 420 milligrams for most adult men.Can magnesium aid in weight loss?Yes, magnesium might assist in weight loss, but the relationship is complex, notes Kunal Shah, MD, an assistant professor in endocrinology at the Rutgers Robert Wood Johnson Medical Center.”Magnesium can support weight loss in cases of deficiency,” Dr. Shah explains. A lack of magnesium is often associated with insulin resistance, a condition where cells in muscles, fat, and the liver have reduced responsiveness to insulin, a hormone that regulates blood sugar levels, and struggle to absorb glucose effectively. “There is also a belief that magnesium deficiency can lead to increased inflammation,” Dr. Shah adds. “This inflammatory state and insulin resistance can contribute to weight gain, but only in cases of magnesium deficiency.”Ultimately, the impact of magnesium on weight loss is likely more indirect than direct, says Amber Core, RD, a registered dietitian at The Ohio State University Wexner Medical Center. “Magnesium is known for its calming effects,” she states. This can potentially lead to improved sleep quality, reducing levels of ghrelin, the hunger hormone, in the body.”When we experience insufficient sleep, the body seeks additional energy from food, resulting in increased ghrelin levels signaling us to eat,” Core explains. “By consuming fewer calories during the day, weight loss may occur over time.”Regarding research findings: a 2023 study in Frontiers in Nutrition linked magnesium-rich diets to lower body fat in individuals with prediabetes. Additionally, a 2021 study published in Nutrients revealed that individuals with obesity are more likely to have magnesium deficiencies. Nonetheless, Core mentions that there is insufficient evidence to directly link magnesium intake with weight loss. However, if a magnesium deficiency is present, “supplementing with
The soothing effects of calming activities can assist in achieving deeper sleep, thereby reducing the production of hunger hormones in the body. By consuming fewer calories throughout the day, you may gradually experience weight loss.
Identifying a potential magnesium deficiency can be challenging. Early indicators may include decreased appetite, nausea, vomiting, fatigue, and weakness. Certain factors such as type 2 diabetes, chronic alcoholism, or specific medications can also contribute to a deficiency. Muscle cramps or twitches may be additional symptoms to watch for. If you suspect a magnesium deficiency, consult your doctor for a blood test to determine your levels. Based on the results, your doctor may suggest increasing magnesium-rich foods in your diet or taking a supplement tailored to your deficiency level.
Magnesium supplements such as Magnesium Citrate, Magnesium Gummies, and Magnesium Bisglycinate are available for purchase. Additionally, consider exploring other wellness products like Jennifer Garner’s recommended retinol eye cream or new cross-training sneakers to support your health goals.
