Magnesium may not directly cause weight loss, but its effects on factors such as blood sugar and inflammation may indirectly support weight loss.
Magnesium is a mineral that occurs naturally in the body. It is also in many foods and some medicines and is available as a supplement.
Magnesium supports many functions in the body, including:
- regulating blood sugar levels and blood pressure
- energy production
- regulating muscle and nerve function
- developing bone and protein
- DNA synthesis
- transporting calcium and potassium, which supports normal heart rhythm and muscle contraction
Around 50% of people in Western populations do not meet the recommended requirements for magnesium.
This article examines the research on magnesium and weight loss, dietary sources, supplements, recommended magnesium intakes, and weight loss tips.
Magnesium may help with weight loss because it combines with fatty acids in the intestine to reduce the absorption of dietary fat.
A 2020 review looked at the effects of magnesium supplementation on obesity. The review found that magnesium supplementation may significantly reduce body mass index (BMI). Supplementing with magnesium was not associated with a significant reduction in body fat, body weight, or waist size, except in certain subgroups of people, including:
- females
- people with disorders relating to insulin resistance
- people with high blood pressure
- people with obesity
- people with magnesium deficiency
This suggests magnesium may have beneficial effects for weight loss in certain people.
Magnesium deficiency may contribute to the development of obesity due to increased inflammation in the body.
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Magnesium deficiency may alter the gut microbiota, which may contribute to chronic, low-grade inflammation. Gut microbiota may play a significant role in obesity.
Taking magnesium supplements may benefit metabolic health by directly affecting metabolic pathways, indirectly targeting inflammation, or both.
According to a 2020 study, magnesium may protect against developing insulin resistance and type 2 diabetes, which may, in turn, affect body fat. It may also help regulate chronic, low-grade inflammation, which may reduce the risk of obesity.
Magnesium is also
The
| Age group | Recommended daily magnesium intake in milligrams (mg) |
|---|---|
| Infants | 30 mg from birth to 6 months, then 75mg from 7 to 12 months |
| Children ages 1 to 3 years | 80 mg |
| Children ages 4 to 8 years | 130 mg |
| Children ages 9 to 13 years | 240 mg |
| Children ages 14 to 18 years | 360 mg to 410 mg |
| Adult females | 310 mg to 320 mg |
| Adult males | 400 mg to 420 mg |
People require a higher magnesium intake during pregnancy.
Many foods are natural sources of magnesium,
- pumpkin seeds
- chia seeds
- almonds
- green leafy vegetables, such as spinach
- cashews
- peanuts
- soy milk
- black beans
- edamame
- potato with skin
- brown rice
- yogurt
- fortified breakfast cereals
- oatmeal
- kidney beans
Magnesium supplements may contain various forms of magnesium,
- magnesium oxide
- magnesium citrate
- magnesium chloride
The body absorbs certain forms of magnesium more easily than others. Some research suggests that magnesium oxide and magnesium sulfate may be less bioavailable, which means the body cannot absorb it as well as other forms, such as:
- aspartate
- citrate
- lactate
- chloride
High doses of zinc, around
If people are considering taking magnesium supplements, they can talk with a doctor to determine the best type and dosage for them.
It is also important to check with a doctor before taking magnesium with medications, as there may be undesirable interactions. Examples of these medications include:
- antibiotics
- bisphosphonates
- diuretics
- proton pump inhibitors
The kidneys eliminate excess magnesium. People with kidney problems should check with a doctor before taking magnesium, as they may have an increased risk of magnesium toxicity.
Possible side effects of magnesium supplements
High doses of magnesium supplements
- diarrhea
- nausea
- abdominal cramps
Extremely high doses of magnesium may cause magnesium toxicity, which may be life threatening. Symptoms of magnesium toxicity include:
- nausea
- vomiting
- facial flushing
- low blood pressure
- difficulty emptying the bladder
- lethargy
- muscle weakness
- difficulty breathing
- irregular heartbeat
If people have any signs of magnesium toxicity, they must seek medical help.
Tips for losing weight
- reducing calorie intake and eating a nutritious, balanced diet
- getting regular physical exercise
- setting specific health and fitness goals
- tracking progress to help stay motivated and on plan
- getting help from family, friends, healthcare professionals, or support groups
Magnesium may have indirect benefits for weight loss, but no evidence suggests it will directly help with weight loss.
Magnesium may help to protect against insulin resistance, type 2 diabetes, inflammation, and imbalances in gut microbiota, which may link to obesity.