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In this article
Magnesium is an important mineral that the body needs to function properly. It is one of the essential electrolytes needed by the body as cells use magnesium to synthesize enzymes and initiate chemical reactions in the body.
Although magnesium is found in many food groups such as nuts, green leafy vegetables, beans and seeds, magnesium deficiency is common in humans. Despite the many health benefits associated with it, you might be wondering if you can use magnesium for weight loss.
This article examines the functions and health benefits of magnesium, its effect on weight loss, and possible associated health risks.
In this article
Magnesium for Weight Loss: Does It Help?
Magnesium alone does not lead to weight loss, but it normalizes metabolism when included in a healthy diet and helps to lose excess weight.
Magnesium plays a crucial role in regulating theglycemic responseand blood sugar levels in obese, overweight, and type 2 diabetics. This regulates insulin levels, which in turn leads to weight loss.
Magnesium also increases cellular energy production, increases the body's overall metabolism, and aids in weight loss.
It also reduces bloating and water retention and relieves menstrual cramps in women. Magnesium Citrate also softens stool, aids in water loss, and improves hormone balance and energy production, which helpsremove excess belly fat.
When you have low magnesium levels, you experience constant fatigue and low energy levels, which further leads to this.cause weight gain.
What is Magnesium?
Magnesium is an important mineral involved in over 300 enzymatic reactions in the body. The adult human body has 25 g of magnesium.50–60%Some of it is stored in bones, the rest is in body fluids and muscles.
It assists the body in bone development, muscle contraction, nerve impulse conduction, and transport of calcium and potassium throughout the body.Investigationalso suggests that magnesium plays a role in DNA synthesis and normal heart rhythm.
People who are deficient in magnesium suffer from a variety of health complications, and getting the RDA is vital for healthy bodily functions. If you're not getting enough magnesium through your diet, consider getting a prescription magnesium supplement.
Foods Rich in Magnesium
You can reach your recommended daily intake of magnesium by eating magnesium-rich foods. These include:
- avocado
- nuts
- legumes
- Together who Chia,linseedand pumpkin seeds
- whole grain
- Oily fish like salmon and mackerel
- Green leafy vegetables like kale,Spinach, lettuce,Kohle Microgreens
- bananas
- tofu
- Low-fat dairy
- Chocolate Negro
If you are magnesium deficient, you can get more magnesium through supplementation. However, you should get enough from your diet unless you have major health issues.
10 types of magnesium
There are 10 types of magnesium found in foods and supplements. These include:
- magnesium citrate
- magnesium sulfate
- magnesium oxide
- Magnesiotaurato
- Magnesiolactate
- magnesiumglycinate
- magnesium chloride
- Magnesiummalat
- Magnesiumorotat
- Magnesio L-Threonat
Each type of magnesium has different properties, depending on its medicinal use, possible side effects, and how easily it is absorbed by the body.
Most types of magnesium are available in supplement form and sold in various delivery systems, such as pills, powders, or gummies. The delivery system doesn't matter, but you can opt for easily absorbable types like Magnesium Citrate.
Magnesium citrate is the most common type of magnesium commonly found in many supplements. Due to the laxative effect, it is also used to treat constipation.
magnesium and water retention
Increase your magnesium intakecan helpreduce water retention. It also helps relieve PMS and bloating. If you find that parts of your body, such as your hands or feet, are swollen, it could be due to fluid buildup.
Magnesium affects the hormonal balance of fluids and allows the body to get rid of excess fluids. This reduces fluid retention in the body and helps you reach a healthy weight.
The most common type of magnesium used to eliminate water retention is magnesium oxide (MgO).
4 benefits of magnesium for weight loss
Magnesium is found in certain foods and has numerous positive effects on weight loss. Helps produce and stimulate energyathletic performance. This mineral is essential for bodily functions and helps prevent chronic diseases such as type 2 diabetes, cardiovascular disease and Alzheimer's.
Listed below are some of the benefits of magnesium in weight loss.
#1 Improves sleep quality
Magnesium supplements are used as a natural remedy for sleep-related issues like insomnia. That's because they help regulate the neurotransmitters involved in sleep. Chemically, it activates the parasympathetic nervous system, leaving you calm and relaxed.
A systematic review of magnesium supplementation for adults suggests that people with enough magnesium in their bodies fall asleep faster, on average.17 minutes. It also regulates melatonin, a hormone that regulates the sleep-wake cycle.
It helps to relax the muscles and calm the nervous system, preparing the body for sleep. Sleep deprivation is associated with increased body weight and metabolic weakening of the body. The person feels more hungry and less full after meals, which leads to eating habits.
Lack of sleep increases the risk of low insulin sensitivity, making it harder for the body to process fats from the bloodstream. The body eventually stores them as fat.
#2 Can help improve athletic performance
During strenuous exercise and activity, your body needs more magnesium than it does at rest. When you exercise, your muscles use magnesium to help move glucose throughout your body and remove lactic acid that builds up during exercise.
It also helps improve exercise performance for seniors who want to lose weight through exercise. Magnesium deficiency causes muscle pain, seizures, fatigue and cramps that impair athletic performance.
#3 Natural mood and energy booster
Magnesium is a natural mood and energy booster that helps treat anxiety disorders and depression.randomized trialsin a controlled study showed that magnesium relieved depressive symptoms in just two weeks.
Magnesium improves mood in part due to activityin the glandsthat regulate the body's response to stress.
#4 Regulates blood sugar
Magnesium is crucial for blood sugar control. Helps improve insulin sensitivity and glucose metabolism. Most people with type 2 diabetes are deficient in magnesium because they lose large amounts of this nutrient through their urine.
AMeta-analysisin a control group of patients showed that regular magnesium supplementation reduced chronic inflammation, led to fat loss and helped reduce body mass index. All of this helps regulate blood sugar and lower blood pressure.
By helping to regulate blood sugar levels, magnesium aids in weight loss. These effects depend on how much magnesium you get from food.
Magnesium supplements also do not improve blood sugar levels in people with diabetes who are not magnesium deficient.
Possible side effects of magnesium
Most people who take magnesium supplements do not experience any side effects. However, high levels of magnesium can cause gastrointestinal problems, such ascold, abdominal cramps, nausea and diarrhea.
Taking too much magnesium causes a buildup in the body that can lead to low blood pressure, loss of central nervous system control, urinary retention, irregular heartbeat, slow breathing or even coma.
People with kidney problems are more likely to experience adverse health effects from taking magnesium supplements. Kidneys that aren't functioning properly have trouble removing magnesium from the system, and taking more supplements will cause magnesium to build up to toxic levels.
It can also be dangerous when taking diuretics, heart medications and antibiotics. Consult your physician first to assess your health status before deciding to take a magnesium supplement.
common questions
Below are some of the most frequently asked questions about magnesium for weight loss.
Does magnesium help with bloating?
Yes, magnesium helps with bloating. Relieves gastrointestinal syndrome with symptoms such as diarrhea, bloating, abdominal cramps,colde hinchazon.
Increasing your intake of magnesium-rich foods helps minimize these symptoms and improve gut health.
Is magnesium fattening?
As a mineral, magnesium has no calories that can lead to weight gain. It improves energy levels, sleep patterns and overall mood, which contributes to weight loss. However, a magnesium deficiency can impair normal bodily functions. It causes insulin resistance, which leads to weight gain. Most obese and overweight people are magnesium deficient.
Does magnesium speed up metabolism?
Yes, magnesium speeds up metabolism. It is responsible for many chemical reactions essential for energy production and the body's metabolism. Magnesium is also needed to make adenosine triphosphate (ATP), a coenzyme needed for energy transport in cells. Boosting your metabolism speeds up weight loss and can help you shed excess belly fat.
How Much Magnesium Should I Take?
Healthy adult men should consume400–420 mgmagnesium daily, while healthy adult women should consume 310-320 mg of magnesium daily. In pregnant women over 18 years of age, the intake should be increased to 350-360 mg per day.
Word from a nutritionist
Adequate magnesium intake in your diet is critical to improving overall health. However, it's not a magic weight loss solution;sustainable weight lossresults from following a healthy eating plan and a regular exercise routine.
Many people are not getting the recommended daily intake of magnesium. You can improve your daily magnesium intake by eating magnesium-rich foods or by taking magnesium supplements.
When taking any dietary supplement, avoid exceeding the recommended dose. Although magnesium toxicity is rare, ingestion of very high doses can cause obvious signs such as nausea, abdominal and leg cramps, and diarrhea.
Magnesium interacts withmedications like antibioticsand diuretics. Therefore, it is necessary to take these supplements under the supervision of a healthcare professional to assess magnesium's interaction with other medications you may be taking and its impact on your underlying medical conditions.
Diploma
Magnesium is essential for numerous bodily functions. It's also associated with a reduced risk of diabetes, heart disease, and other conditions. You can get it from food sources or supplements.
While magnesium by itself does not lead to weight loss, it does support various activities in the body that lead to weight loss. The best way to lose weight is through lifestyle changes such as diet. B. Regular exercise and healthy eating habits.
Despite all of magnesium's benefits, speak to a licensed healthcare professional for medical advice before using magnesium for weight loss.
Written by
Dennis Njoroge
Dennis is an experienced writer focused on writing articles about health and wellness. His professional goal is to educate people on how to reprogram their lives, freeing themselves from unhealthy eating habits and encouraging new sustainable habits. Dennis tries to provide easy-to-understand advice based on scientific research. He firmly believes that regardless of age and fitness level, a person can always learn something new and achieve their health goals if they have a positive attitude.
Clinically reviewed by Rosmy Barrios, MD