Does Magnesium Help with Weight Loss?

In short, magnesium doesn’t directly help with weight loss. But it is an essential mineral, so getting enough is important. Magnesium helps your body to function properly, so if you are looking at supplements to support weight loss, it may be worth considering adding it to your routine.

In this guide, we’ll explain how magnesium works, how it can support your weight management goals and what the science says about magnesium supplements.

Article Summary:

• Magnesium is an essential mineral. Magnesium-rich foods include spinach, almonds, avocado, yogurt and chia seeds. You can also take it as a dietary supplement.
• While magnesium doesn’t directly cause weight loss, some studies show it is linked to a lower body mass index (BMI), and its broader health benefits may help to support your weight loss journey.
• If you’re taking magnesium supplements, Health Canada recommends adults take a maximum of 350mg a day.

What is magnesium? 

An essential mineral, magnesium can be found in various foods such as spinach and leafy greens, whole grains, nuts and seeds. It’s needed for all kinds of functions in the body, including healthy muscle and nerve function, blood sugar regulation, bone health, energy production and metabolism. [1]

Your body doesn’t make magnesium on its own, so you need to include it in your diet or get it through a supplement.

How does magnesium help with weight loss?

As yet, there’s no evidence that magnesium can directly support weight loss. There is very limited research that suggests higher magnesium intake is associated with a lower body mass index (BMI) and obesity, but wider evidence is inconclusive and more studies are needed.

However, there are many ways that magnesium can support your weight loss journey thanks to its broader health benefits. We’ll explain the link between these and weight loss below.

It may help to regulate blood sugar levels

There is some research that suggests magnesium may help to improve your body’s ability to process glucose (also known as insulin sensitivity) particularly if you have or are at risk of diabetes. [2] This may help to keep blood sugar stable, which in turn could help to reduce sugar cravings.

Why this matters: Keeping your blood sugar and insulin levels regulated is key for weight management, as balanced blood sugar levels can support appetite regulation and may prevent sudden urges to eat or reach for unhealthy snacks. [3] Higher insulin (insulin resistance) is also associated with obesity and visceral fat (the less desirable type of fat that surrounds your organs, such as belly fat). [4]

Supports your sleep 

One thing that magnesium may be able to help with is sleep. [5] A small study showed that it helped to improve sleep quality, helping with energy and alertness the next day. [6] Research shows it helps relax the nervous system and your muscles, helping you to drift off to sleep more easily. [7]

Why this matters: This is important for any weight loss journey for many reasons. Firstly, you need adequate rest in order to have enough energy for physical activity and strength training, which will help support your weight loss goals. Sleep also helps to manage stress, which is important because too much cortisol (the stress hormone) can cause more fat to be stored around your middle. [8]

Sleep deprivation is also linked to making unhealthy food choices, so by improving your sleep quality you may also find it easier to stick to a calorie deficit and healthier eating habits. [9]

Helps with muscle recovery 

Ever had a magnesium salt bath? If you have, you’ll know this mineral is particularly helpful for aiding muscle recovery. Magnesium supports normal muscle and nerve function, including calcium-dependent muscle contraction. This is why supplements and salts are often used to help reduce delayed onset muscle soreness (DOMS) after exercise. [10]

Why this matters: When trying to reach a healthier body weight, it’s important to incorporate movement into your routine alongside lifestyle changes like eating a healthy, balanced diet. You can see more guidance on this here. This will help you reach a calorie deficit, meaning you burn more calories than you consume. Supporting your muscles’ recovery may help you to maintain a regular exercise routine, without skipping workouts due to aches or stiffness. You may also find that collagen supplements can help with this. As one of the main building blocks for your connective tissues, studies show collagen can help reduce joint pain, making exercise and movement feel more comfortable. [11]

How to know if you have a magnesium deficiency 

Some symptoms of magnesium deficiency (known as hypomagnesemia) are: [12]

• Fatigue
• Weakness
• Nausea
• Muscle cramps
• Twitching or tremors
• Numbness or tingling

It’s not usually possible to diagnose a magnesium deficiency from symptoms alone, so if you suspect you are low in the essential mineral, talk to your healthcare provider to discuss arranging a blood test.

How to increase your magnesium intake 

The good news is that magnesium is found in many healthy foods that are nutritious, full of fibre and easy to include in a balanced diet. To add more magnesium into your meals, you can try to eat more of the following foods:

• Leafy green vegetables
• Nuts and seeds
• Beans
• Whole grains
• Fish, including salmon and mackerel
• Bananas
• Brown rice

Health Canada recommends adults take a maximum of 350mg of magnesium a day. [13] Most people will be able to reach this through a balanced diet, but you may be able to take supplements if you prefer. Always seek medical advice before beginning magnesium supplementation.

There are different types of magnesium supplements, which have different benefits and purposes: [12]

• Magnesium glycinate: Commonly used to aid sleep and muscle relaxation. [14]
• Magnesium citrate: Use for general supplementation, especially if you’re also experiencing mild constipation as it can cause loose stools. [15]
• Magnesium sulfate: Also known as Epsom salt, this can be used for baths to help soothe sore muscles. [16]
• Magnesium malate: Often marketed to help with energy and fatigue, though research to support this is limited. [12]
• Magnesium chloride: Easily absorbed, this mineral salt supplement is used mainly to treat low magnesium levels and support bone, muscle, and metabolic health. [17]

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References

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