Supplements are a staple for many people. While a healthy diet is the best way to get the right nutrients, some people turn to supplements to get essential vitamins and minerals every day. For example: Magnesium supplements It is said that Improve athletic performance, promote heart health, and Lower Body Mass Index (BMI)So we reached out to the experts to find out more and find out if taking magnesium supplements can actually speed up weight loss.
What is magnesium and does it promote weight loss?
“Magnesium is a cofactor involved in over 300 enzymatic reactions that regulate body systems, including blood pressure, blood sugar levels, muscle and nerve function, and bone health,” says Jessica G. Anderson, MS, RD, CSSD, LD, ACSM EP-Ca specialist in sports nutrition. Top Nutrition Coaching.
Magnesium supplements may help with weight loss, especially if your magnesium levels are low. However, Anderson recommends a “food first” approach. In other words, maximize your intake of magnesium-rich foods. This includes adding items like beans, dark green leafy vegetables, whole greens, seeds, and nuts to your shopping cart.
Anderson explains: “These foods are rich in magnesium, but also contain a wide range of essential nutrients to promote optimal health and wellbeing, including dietary fiber (a prebiotic that feeds the good bacteria in the gut and reduces low-level chronic inflammation that impacts glucose metabolism.”
Supplements can help raise your magnesium levels to the recommended daily intake, but supplements alone may not lead to weight loss. Anderson recommends, “Consider all strategies for maintaining a healthy weight, including a healthy diet, being active, and managing stress. Correcting unhealthy dietary and lifestyle habits while temporarily supplementing with magnesium can be an inexpensive and valuable step in promoting optimal health and well-being.”
How much magnesium do you need daily?
of Recommended Dietary Allowance (RDA) for Magnesium For people over 31, the recommended daily intake is 320 mg for women and 420 mg for men. Those between the ages of 19 and 30 are recommended to take 400 mg (men) and 310 mg (women).
Anderson points out that taking small doses of magnesium — 200 to 300 mg once or twice a day — can help boost magnesium levels.
“Today’s Western diet contains only 30-50% of the recommended intake of magnesium, due to increased consumption of processed foods, desalinated water, and low intake of vegetables and legumes grown in magnesium-poor soils,” Anderson explains.
What does that mean? It seems like we, overall, aren’t getting enough magnesium.
Anderson points out that for people who are magnesium deficient, taking magnesium supplements may indirectly help with weight loss by improving gut health and insulin sensitivity. “Optimal magnesium status contributes to post-receptor insulin signaling involved in glucose uptake into cells, improving energy metabolism,” she says. “Improved glucose regulation strengthens both gut structure and diversity.”
As with all things related to health and wellness, it’s always best to consult with your doctor to find out what’s best for you. Anderson warns, “Unabsorbed magnesium can increase intestinal motility and cause nausea, diarrhea, and abdominal cramps. Additionally, magnesium supplementation may interfere with certain medications, such as bisphosphonates and antibiotics.”
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Alexa Merald
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel and engages readers on engaging fitness, wellness, and self-care topics. Read more about Alexa
