Evidence Based
It has been estimated that nearly three out of four[1] adults over the age of 20 in the United States are considered overweight based on body mass index measurements. Finding strategies to reduce or reverse weight gain has become an important focus.
Among many factors, individual nutrients like magnesium are being explored for their contributions to metabolism. Magnesium deficiency has been called an underestimated imbalance, particularly among individuals considered obese[2] or who are managing type 2 diabetes. So, might this translate into using the benefits of magnesium for weight loss?
There are several ways to increase your magnesium intake, ranging from dietary sources like tofu to weight loss supplements that may include it among a list of multiple active ingredients. Let’s take a closer look at what magnesium does in our bodies and how we can ensure it is being used safely.
Is Magnesium Good For Weight Loss?
Yes, magnesium supplementation has been associated with modest weight loss for a select group of people. In studies, the individuals most likely to lose weight using magnesium supplements were:
- Identified as having a pre-existing magnesium deficiency.
- Obese.
- Considered insulin-resistant, i.e., type 2 diabetes.
Using weight loss for its osmotic laxative effects can pull water from your system and remove water weight. This effect can be rapid but may be temporary.
Effective weight loss requires a caloric deficit while maintaining a strong source of balanced nutrients. Supplements, including those providing magnesium, can help fill nutritional gaps when needed.
How Can Magnesium Help With Weight Loss?
Metabolism
Magnesium[3] is an essential mineral needed throughout the body for a variety of purposes. A majority of magnesium is used structurally in our bones, but it is also crucial for things like regulating muscle contraction and metabolism.[2] The way our body processes energy is defined by enzyme activity, and many of these enzymes rely on having sufficient magnesium available to do their jobs effectively.
When energy isn’t processed efficiently, maintaining a healthy weight becomes more challenging. Insulin resistance becomes more likely to occur, and blood sugar control suffers.
Magnesium is a piece of this puzzle. Low magnesium levels are commonly associated with obesity and type 2 diabetes.
When the effects of magnesium supplementation[4] on weight have been studied, they were found to have a modest effect on body weight. The average reduction was 0.21 units of BMI. Not all groups of participants lost weight, however.
Magnesium aided the weight loss in those with:
- Pre-existing magnesium deficiencies.
- Obesity.
- Insulin resistance, as in type 2 diabetes.
Having sufficient magnesium is essential for a healthy metabolism. To meet this requirement, consider taking the best magnesium supplements for weight loss.
Laxative Effects
Many diet pills and fat burners contain ingredients like magnesium for their laxative effects.
Magnesium[3] acts as an osmotic laxative. This means that when you take magnesium, the portion that is not absorbed travels through your intestine and pulls in water from the rest of your body, promoting stool production. This is why products like magnesium citrate are used to treat constipation and can help clean out the colon before a colonoscopy.
At first glance, this effect can also take on the appearance of rapid weight loss. If abdominal bloating was present, it may also appear to have a waist-slimming effect. Weight loss efforts using osmotic laxatives like magnesium are temporary and limited to their ability to remove water weight.
This means you may be losing weight in the short term with laxatives like magnesium, but this can be short-lived. Longer-term weight loss results are more dependent on a pre-existing lack of magnesium,[4] and the effects are likely to be modest. It’s also possible to take too much magnesium, and thus finding a healthy balance is crucial.
Sources Of Magnesium
Dietary Sources Of Magnesium
In general, effective weight loss relies on maintaining a calorie deficit or eating fewer calories than you burn. Choosing low-calorie, nutrient-dense foods can make this easier to accomplish. Some meats, like bacon, can be a good source of nutrients like magnesium, but their saturated fat content may outweigh beneficial components.
Some healthy sources of magnesium[3] include:
- Pumpkin seeds.
- Almonds.
- Spinach.
- Cashews.
- Black beans.
- Edamame.
- Potatoes.
- Brown rice.
Supplements Containing Magnesium
Supplements provide an opportunity to bridge some nutritional gaps. These can also go hand in hand with diet and exercise programs, like supplements with protein. You are able to get the nutrients you need while continuing to limit calories for weight loss.
Whether sold in combination products or as a standalone supplement, magnesium is found in a variety of different forms. Forms using oxide, citrate, and chloride salts are among the most common. When used as a dietary supplement to address a deficiency, the citrate[5] and chloride[6] salts appear to be better absorbed into the body.
Talking with your doctor will help you define whether magnesium supplements are recommended for your needs. If they are, your doctor can help you select the best form of magnesium to support your health.
How Much Magnesium Should I Take For Weight Loss?
The standard recommended amounts of magnesium[3] vary by age, gender, and pregnancy status (while magnesium intake is important during pregnancy, weight loss is highly unlikely to be recommended). Because magnesium is also provided by food, the recommended upper limit for amounts provided by supplements is 350 mg across the board for all adults.
When magnesium has been studied specifically for weight loss,[4] the doses used have stayed close to these recommended amounts. In these studies, doses of 48-450 mg per day were used for periods of 6–24 weeks. Taking more than the recommended amounts of magnesium will raise the risk of side effects.
Where Can You Buy Magnesium Supplements?
Magnesium supplements are widely available in supermarkets and drug stores. You will also be able to find them sold in many online retailers. Many products containing magnesium that are marketed for weight loss will be combined with many other ingredients, and these can range anywhere from vitamin D to guarana.
Particularly if you are buying magnesium included in a diet pill, finding a quality product is crucial. Some over-the-counter weight loss supplements have been found to contain contaminants or ingredients like sibutramine[7] that are not included on the label. These have the potential to cause harm depending on your health status or whether you are using other medications that may interact.
Reputable manufacturers that submit to third-party testing provide products that are more likely to be of consistent and reliable quality.
Risks Of Taking Magnesium Supplements
Kidney Function
For the most part, doses of magnesium reaching the bloodstream that are higher than the body needs will be filtered out by the kidneys.[6] Individuals with reduced kidney function should use caution and consult their doctor before starting any new supplements with the potential to affect electrolyte balance.
Diarrhea
Maintaining electrolyte balance also becomes important for individuals experiencing diarrhea. Osmotic laxatives like magnesium pull water from the body into the intestines, and diarrhea becomes increasingly likely with higher doses. Magnesium[6] can cause diarrhea, and this is sometimes experienced along with nausea and stomach cramps.
Particularly if diarrhea becomes persistent, the loss of fluid and electrolytes can lead to dehydration and electrolyte imbalances. Aside from being uncomfortable, fluid loss due to diarrhea has the potential to become more serious and contribute to kidney damage.[8]
Toxicity
Magnesium toxicity[6] is rare and has typically only been associated with exceptionally large doses of 5,000 mg per day or more. Similar to other electrolyte imbalances, the primary risk of toxic levels of magnesium is kidney damage.
Conclusion
Some studies have linked magnesium supplementation and weight loss, but these effects were modest over time. Furthermore, the individuals who were more likely to lose weight had a higher likelihood of having low levels of magnesium.
Using magnesium for its laxative effects may help you remove excess water weight. Fluid weight can fluctuate over time, which is different from burning fat for weight loss. For healthy, sustained weight loss over time, a balanced diet and burning more calories than you consume are ultimately effective.
Magnesium supplementation is most likely to benefit those who are deficient in magnesium or may be at risk for developing a deficiency.
Frequently Asked Questions
When considered for weight loss, magnesium is best used as a means of avoiding nutrient deficiency. Magnesium citrate and chloride salts are well-absorbed and can support healthy levels in the body.
Magnesium hasn’t been associated directly with decreased appetite. It does support healthy metabolism and has been associated with improved blood glucose control.
Magnesium does support healthy metabolism through its role in healthy enzyme activity. This effect is likely to be seen specifically in individuals who have a pre-existing magnesium deficiency.
Magnesium is involved in many processes in the body. These effects can range from helping with muscle cramps by regulating muscle contraction to improved blood sugar regulation.
