Can Magnesium Help You Lose Weight?

Carrie Madormo, RN, MPH
·6 min read

Medically reviewed by Alex Yampolsky, PharmD

Magnesium is an essential mineral found in the body, certain foods, and supplements. It is needed for several body processes, 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 research has found that magnesium may also help with weight loss.

This article discusses magnesium for weight loss, including the potential benefits, side effects, and recommended dosages. 

<p>Igor Alecsander / Getty Images</p>

Igor Alecsander / Getty Images



Takeaway

Despite magnesium's benefits, it is estimated that over 50% of adults in the United States do not consume the recommended daily amount of magnesium.



6 Ways Magnesium Helps With Weight Loss

More research is needed to determine if taking a magnesium supplement has a significant effect on weight loss. However, magnesium can improve several risk factors for overweight and obesity, including blood sugar control, blood pressure levels, and sleep quality.

Controls Blood Sugar

People who consume a diet high in magnesium may be at lower risk of developing diabetes. This is especially true for people with insulin resistance, a syndrome when cells do not respond to insulin, which leads to high levels of glucose (sugar) and raises the risk of diabetes.

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

One study found magnesium deficiency raises the risk of obesity and diabetes because cells are not as sensitive to insulin as they should be. Taking a magnesium supplement can significantly improve fasting insulin levels, which may lower the risk of diabetes.  

Supports Heart Health

Magnesium supports heart health and regulates blood pressure. The body needs magnesium to release nitric oxide, a molecule that relaxes the blood vessels and lowers blood pressure. A review found that taking a magnesium supplement daily can lower high blood pressure levels.

Magnesium supplements may also improve cholesterol levels in people with high cholesterol. People who take a magnesium supplement are also at a decreased risk of developing heart disease and stroke.

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

Boosts Metabolism

The body needs magnesium to convert food into energy (metabolism). Low levels of magnesium may lead to a slower metabolism.

Magnesium also helps the body move blood sugar into the muscles during exercise to improve your workout and reduce fatigue. Regular physical activity can aid weight loss efforts. 

Reduces Inflammation

The body needs magnesium to control inflammation. A magnesium deficiency may trigger the inflammatory response in the body. Over time, chronic inflammation can lead to chronic diseases.

A study found that magnesium supplements may improve inflammation and blood sugar control. Taking magnesium regularly has been found to lower the level of C-reactive protein (CRP), an inflammation marker in the blood.

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

Inflammation has been linked with weight gain. Research found that losing weight can improve inflammation in the body. 

Improves Sleep Quality

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

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

Boosts Mood

Magnesium may boost your mood and lower the risk of anxiety and depression. This is important for weight loss efforts because depression raises the risk of obesity.

Magnesium is involved in brain function and mood stability. A magnesium deficiency may raise the risk of depression. Taking a magnesium supplement may reduce the risk of depression and anxiety. It may also improve symptoms in people who have depression. 

How Much Magnesium Do You Need?

The amount of magnesium your body needs depends on age, sex, and overall health. Daily recommended dosages of magnesium are:

  • Adults assigned male at birth: 400–420 milligrams (mg)

  • Adults assigned female at birth: 310–320 mg

  • People who are pregnant: 350–400 mg

  • People who are breastfeeding: 310–360 mg 



Explainer

While many people do not consume the recommended amount of daily magnesium, it is rare to have a deficiency. Signs of a magnesium deficiency may include:

  • No appetite

  • Nausea and vomiting

  • Fatigue

  • Weakness



Types of Magnesium Supplements for Weight Loss

There are several types of magnesium supplements available. The forms of magnesium that dissolve well in liquid are usually absorbed better by the gut. These bioavailable types include:

Other forms of supplements include magnesium oxide and magnesium sulfate.

Always check with a healthcare provider before starting a new daily supplement routine. This is especially important if you are taking a medication that can interact with magnesium, such as:

What Foods Are High in Magnesium?

Magnesium-rich foods may have naturally high magnesium levels or are fortified with the 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 types of grains.

Foods with the highest amount of magnesium include:

Magnesium Supplement Side Effects

It is rare to experience side effects from magnesium supplements. In people with healthy kidney function, the kidneys eliminate extra magnesium through urine. People with chronic kidney disease or who are taking certain medications may experience side effects from taking too much magnesium.

Possible side effects of magnesium supplements include:

  • Stomach upset

  • Nausea

  • Abdominal cramping

  • Diarrhea

Consuming very high levels of magnesium (over 5,000 mg a day) can lead to serious health problems, including:

Summary

Magnesium is an essential mineral the body needs for metabolism, blood sugar control, immune function, and blood pressure regulation. Magnesium may improve heart health, inflammation, insulin sensitivity, and mood. Because these conditions are associated with weight gain and obesity, magnesium may aid in weight loss efforts. However, more research is needed. Always talk with a healthcare provider before starting a new supplement, especially if you have chronic kidney disease. 

Read the original article on Verywell Health.