Magnesium can boost overall health and may indirectly help with some factors contributing to weight gain.
Magnesium is found in fatty fish, leafy greens, whole grains — and the supplement aisle.
The mighty mineral plays many essential roles in our bodies, but can it help tighten the belt buckle?
We checked in with a doctor to find out.
While magnesium can sneakily support weight loss in a few ways, that’s not its main gig.
Here are a few ways magnesium may support weight loss, as explained by Vukasinov.
- Regulates blood sugar: Magnesium can help regulate blood sugar and insulin levels, which Vukasinov says can reduce cravings and stabilize energy levels, making it easier to maintain a healthy diet.
- Works as an anti-inflammatory: “Chronic inflammation is associated with obesity,” Vukasinov says. “Magnesium has anti-inflammatory properties that may contribute to improved weight management.”
- Improves sleep: Poor sleep is linked to weight gain, so by getting you some better ZZZs, magnesium can help support a healthy weight.
Vukasinov reminds us that no specific magnesium dosage is prescribed solely for fat loss.
- 400-420 mg per day for adults assigned male at birth
- 310-320 mg per day for adults assigned female at birth
Vukasinov says that sticking to the RDA ensures you meet your body’s needs without over-supplementing.
“Excessive intake does not enhance weight loss and may lead to adverse effects,” he adds.
According to Vukasinov, it’s best to get magnesium from food since a nutrient-dense diet, including whole foods, boosts your intake of other extra essentials like fiber, which improves overall health.
Here are some foods you can gobble up for the most magnesium:
If you know your diet isn’t cutting it, you can find magnesium supplements at major retailers, like Wal-Mart and Target, drug stores, or Amazon.
PSA: The Food and Drug Administration (FDA) does not check the safety or effectiveness of dietary supplements, so it’s important to choose a reputable brand that undertakes third-party testing to prove the purity and quality of their products.
For some, magnesium supplements may cause a few unsavory side effects, including diarrhea, stomach upset, or cramping.
Remember that there are many forms of magnesium. Vukasinov points out that magnesium citrate or magnesium oxide can have a laxative effect (yikes).
Be sure you’re taking the best dose based on your RDA, and consider taking it with a meal to better avoid side effects.
