Fast-Track Your Magnesium Supplements For Weight Loss



Martin Alvarez

Martin Alvarez
Nutritionist/Dietitian Professional Guide

Updated on 3/29/2023

Magnesium is an essential mineral that is required for your body's proper functioning and is found in many foods. It contributes to producing energy, regulating blood sugar, and initiating required chemical reactions within the body, all of which are very important functions.

Magnesium Is Beneficial To Your Health

By assisting in the movement of calcium and potassium, Trusted Source contributes to the transmission of nerve impulses, the contraction of muscles, and the maintenance of a proper heart rhythm.

Magnesium is essential for the healthy functioning of your kidneys, as well as your heart and muscles, and the mineral also contributes to the development of teeth and bones.

So, how does any of this pertain to reducing body fat? According to the findings of several studies, the mineral may be of assistance to individuals who wish to reduce their body fat. However, this does not guarantee that the number on the scale will change once you begin using the supplement.

Magnesium deficiency can be caused by a number of different health disorders, including gastrointestinal ailments such as irritable bowel syndrome (IBS), Crohn's disease, and celiac disease. Diabetes and kidney illness are only two examples of conditions that might alter the way in which your body absorbs and stores magnesium.

Does Magnesium Play A Role In The Process Of Weight Loss?

Weight Loss

Weight Loss

People who are overweight or obese may benefit from taking magnesium since it may help them regulate their blood sugar and insulin levels. According to the findings of a study done in 2013, taking in greater amounts of magnesium was proven to assist in better insulin and glucose blood level regulation. According to Dr. Sherry Ross, an OB-GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California, magnesium was shown to help with bloating and water retention in the same study.

Because magnesium has the ability to lower bloating and water retention, taking magnesium supplements may be beneficial for alleviating some of the unpleasant menstruation symptoms that women experience.

However, Dr. Ross warns that magnesium supplements on their own have not been demonstrated to be useful in promoting weight loss. Instead, she suggests that the most effective method for long-term weight loss is to limit the number of calories you consume, eat a diet rich in colorful fruits and vegetables, and engage in regular physical activity.

Should You Increase The Amount Of Magnesium In your Diet?



In general, magnesium deficits are infrequent. However, many people's diets in the United States do not provide them with an adequate amount of magnesium. Magnesium can be found in its natural state in a wide variety of foods. Because of the health benefits associated with these foods, including them in your diet may facilitate the loss of weight in a manner that is not detrimental to your health.

Foods such as these are rich in magnesium:

  • Dark leafy greens
  • Quinoa
  • Grains that are entire
  • Nuts
  • Beans
  • Fish
  • Yogurt
  • Tofu

Magnesium deficiency can be caused by a number of different health disorders, including gastrointestinal ailments such as irritable bowel syndrome (IBS), Crohn's disease, and celiac disease. Diabetes and kidney illness are only two examples of conditions that might alter the way in which your body absorbs and stores magnesium.

It's possible that stomach infections like the ones that make you throw up and have diarrhea can leave you with a temporary magnesium deficit. Consuming an excessive amount of caffeine or alcohol on a frequent basis might also have an effect on your magnesium levels.

How Much Magnesium Is Required For Your Body To Function Properly?

Medicine Dose

Medicine Dose

The following amounts of magnesium should be consumed on a daily basis, as recommended by the National Institutes of Health (NIH):

  • Men aged 19 to 30 years old should take 400 milligrams (mg), while women should take 310 mg.
  • adults 31+: men 420 mg, women 320 mg.

Where Can You Purchase Magnesium Tablets Or Capsules?



Magnesium supplements can be purchased at a wide variety of supermarkets and health food stores. In addition, there are businesses that sell them exclusively through the internet.

The following are some of the many forms that supplements can take:

  • magnesium oxide
  • magnesium chloride
  • magnesium gluconate
  • magnesium citrate
  • magnesium orotate

Magnesium supplements come in a wide variety, and some forms are absorbed better in the body than others. Consult your physician regarding the magnesium supplement form and dosage that is most appropriate for your needs if you are interested in adding magnesium supplements to your diet.

What Potential Downsides Could Happen When Taking Magnesium Supplements?

Stomach ache

Stomach ache

The magnesium that is provided by supplements is both in greater quantity and in a more concentrated form than the magnesium that is provided by conventional diets; as a result, there is the potential for supplements to cause adverse consequences. These are the following:

When a supplement is taken in far larger amounts than the body ordinarily gets naturally, this practice is known as "mega-dosing," and it might result in more significant symptoms. These are the following:

  • A lack of muscle strength
  • a lowering in the blood pressure
  • drowsiness
  • being in extreme need of a drink
  • a difficult time breathing
  • lack of hunger and appetite
  • A beat that is not regular

If you are experiencing any of these symptoms, you should get in touch with your primary care physician or go to the nearest emergency room.

It is essential to keep in mind that the Food and Drug Administration of the United States does not oversee the regulation of dietary supplements (FDA). This indicates that it is the responsibility of individual manufacturers to ensure that their wares are suitable for consumption by humans. There is a possibility that these goods contain additional compounds that could be hazardous or that they do not contain the ingredients or dosage that they claim to contain. Make sure the firm you decide to buy from is reputable and well-known before doing business with them.

Allow the team of nutritionists here at Healthline to make suggestions for snacks for you based on the foods you like and the diet constraints you have.

What Comes Next

eating habits

eating habits

Although getting the recommended daily amount of magnesium is essential for maintaining good overall health, doing so will not result in miraculous weight loss on its own. At the end of the day, a sound plan to adopt good eating habits and frequently engage in physical activity is what will ultimately lead to successful weight loss.

The medical director of the MemorialCare Center for Obesity at Orange Coast Memorial Medical Center, Peter LePort, M.D., states that he would not advocate any specific nutritional supplement for weight loss. He advises that patients take in all the necessary vitamins and minerals.

Instead, Dr. LePort advises patients to get healthy by following a healthy diet and exercise routine that is driven by their desire to feel well.

Talk to your primary care provider or a nutritionist if you are having trouble with your nutrition or losing weight. They are able to assist you in devising a healthy strategy that is tailored specifically to your needs.