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Can You Use Magnesium For Weight Loss?

4 min read
Magnesium for weight loss

Can You Use Magnesium For Weight Loss?

4 min read

Medically reviewed by

Magnesium is a super important mineral, present and necessary in over 300 biochemical processes in the body. 

From producing energy to regulating blood sugar to maintaining healthy teeth and bones – the day-to-day ways our body functions all require the involvement of this mineral. 

When someone is deficient in this magnesium, things start to go a bit array. 

But how is this relevant to weight loss? Is magnesium related to our weight in any way, and might it be helpful for someone who needs to lose weight? 

This article will cover the topic of magnesium for weight loss, including 

  • Can magnesium help you lose weight?
  • What type of magnesium should you take for weight loss?
  • Does magnesium help shift belly fat? 

….And more. 

Let’s take a look.

In this guide:

Is magnesium good for weight loss?

Those trousers, hidden at the back of the wardrobe. You know the ones. They’re still there, just in case you can squeeze into them again. 

While many of us can relate to this, many will also relate to the search for a magic potion – a weight loss supplement that can do all the hard work for us. New flash: magnesium isn’t that, and unfortunately – no supplement is!

However, magnesium might help support weight loss when paired with a healthy diet and exercise. 

At this moment in time, the research supporting the use of magnesium for weight loss is inconclusive. While some research shows that weight loss may occur with consuming the supplement, there’s no proven causal effect.

What that means is that there’s no way of knowing that it’s the consumption of magnesium that has helped promote weight loss, as opposed to other habits or practices of the participants. 

However, while the relationship between magnesium and weight isn’t entirely understood yet, some evidence links magnesium deficiencies with obesity.

A number of American-based studies underline that magnesium deficiencies are more prevalent in people with “obese range” BMI (body mass index) than in the average population.

is magnesium good for weight loss
There is not enough evidence to suggest that magnesium will lead to weight loss.

Which type of magnesium is best for weight loss?

Is one type of magnesium better for weight loss than any other? Which type of magnesium will help the most? 

Unfortunately, there’s no clear answer, as the research around magnesium and weight loss is inconclusive. 

We recommend picking a highly bioavailable and good-quality magnesium supplement to consume. As such, we recommend the following forms of magnesium for weight loss.

Magnesium citrate for weight loss

Magnesium citrate is a highly bioavailable and well-researched form of magnesium. It’s multifunctional, easily dissolvable in water, and is thought to help support heart health and offer cardiovascular protective properties.  

Note that magnesium citrate is a natural laxative. The compound can help relieve constipation and improve digestive system regulation.

Magnesium L-threonate for weight loss

Magnesium L-threonate is another form of magnesium with excellent bioavailability. The compound is thought to be the most efficient in delivering the benefits of magnesium to the body and is the only form of magnesium known to cross the blood-brain barrier

Because of this, magnesium L-threonate is thought to support cognitive ability

Magnesium taurate for weight loss

Magnesium taurate, while not the most common magnesium compound, is thought to be a strong weapon against stress

Taurine, an amino acid, increases the transmission of the calming neurotransmitter and reduces the production of our stress hormone, cortisol.

As stress and weight gain are linked, supplementing with magnesium taurate may offer some weight management benefits

Magnesium taurate is also thought to help to control blood sugar and counteract some form of insulin resistance. As high blood sugar is also connected to weight gain, there may be some benefits of magnesium taurate in weight regulation – although these have yet to be scientifically validated to the necessary requirement for empirical conclusions.

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How much magnesium should I take for weight loss?

So how much is the optimal amount of magnesium to support weight loss?

While there’s no clear-cut measurement here, sticking to maximum guidelines is essential. The NHS recommends nobody take more than 400mg of magnesium daily

It’s important to note that consuming more than this maximum dose won’t actually improve outcomes of magnesium supplementation, nor will it help you lose weight faster. 

Magnesium supplementation can help you correct a magnesium deficiency. Still, your body won’t react well to being given too much magnesium. It will instead attempt to excrete the mineral, which can result in symptoms such as diarrhoea and vomiting.

What to look for when choosing a magnesium supplement for weight loss

So how do I choose a magnesium supplement for weight loss? What should I look for to know a product is of high quality and safe to use?

  • It’s essential that the brand you decide to buy from provides lab reports for its products, including any magnesium products. These show that your products have been put through quality and safety tests.
  • Choose non-GMO products as a priority.
  • We always recommend choosing organic magnesium (such as that in our top-rated magnesium sleep blend) to ensure you aren’t consuming any unnecessary additives or toxins.

Final thoughts on magnesium for weight loss

Is magnesium a magic bullet for weight loss? Unfortunately, there’s no evidence to support such a notion. However, studies support a correlation between magnesium deficiency and obesity. 

While studies have reported inconsistent findings regarding the effects of magnesium supplementation on obesity, this doesn’t mean supplementation cannot support overall health and, thus, weight loss. 

If you’re struggling with weight, or think you might be deficient in magnesium, speak with a medical professional before embarking on a supplementation journey. This will ensure you take magnesium safely and effectively per your needs and requirements.