When it comes to losing weight, there's no miracle pill or supplement that will magically melt off fat and transform your body; long-lasting weight loss is achieved through lifestyle habits, including eating well, exercising regularly, getting enough sleep, and managing stress. But in a quest to eat better and lose some weight, I kept seeing magnesium pop up over and over as a recommendation to take while on a diet, so I had to investigate why.
Not only is magnesium important on the keto diet, but it can also help boost weight loss for other dieters as well. It's not that magnesium has magical weight loss benefits by itself, but it does help with performance.
"Taking magnesium will not help you lose weight, but if you're deficient in magnesium, it can help you to feel like you have more energy which may cause you to exercise more or at a greater intensity," registered dietitian Scott Keatley told POPSUGAR. Although, he added, most people already get adequate magnesium from the food they eat — if you're deficient, a blood test at your doctor's office will let you know.
"Having the proper amount of magnesium is important because it helps to produce energy, regulate blood sugar, and cause necessary chemical reactions in the body," he explained, adding that most people need 300 to 400 milligrams of magnesium a day, but athletes who sweat a lot may need more, around 500 to 800 milligrams.
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It May Help You Sleep Better and Relieve Stress
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One of the pillars of weight loss that most people ignore is getting adequate sleep and manageing stress. Lack of sleep and increased stress can boost the hormone cortisol, which causes you to store fat, especially in your belly.
Chandler Ray, RD, genetics dietitian at Pathway Genomics, told POPSUGAR that while magnesium alone may not promote weight loss, it can indirectly lead to it.
"Magnesium helps to reduce stress and improve sleep quality, [both] of which can affect your weight and overall health," he explained.
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It May Help With Insulin Resistance
Image Source: POPSUGAR Photography / Sheila Gim
Magnesium may also help with insulin resistance; a 2013 study found that increasing magnesium to the recommended dietary allowance was associated with improving insulin resistance in nondiabetic participants with metabolic syndrome. Insulin resistance promotes excess fat storage, especially in your belly area, so combating insulin resistance may lead to weight loss.
However, this research examined magnesium from food sources, not supplementation, Suzanne Dixon, registered and licenced dietician and epidemiologist, told POPSUGAR — it doesn't necessarily show cause and effect. It also didn't assess weight loss specifically.
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Bottom Line: Magnesium Is Essential For Overall Health
Overall, getting the adequate amount of magnesium a day is essential for overall health and bodily function.
"Magnesium is involved in more than 300 biochemical reactions in the body, so it is essential for our health," Cray told POPSUGAR. "It plays an important role in proper heart rhythm, energy metabolism, glucose metabolism, bone formation, muscle and never function, and mood regulation. If you are deficient in magnesium, the negative side effects (i.e., lethargy, hormone imbalances, insulin resistance) could prevent you from reaching your weight loss goals."
He recommended getting nutrients from whole foods over supplements whenever possible, but if you are worried that you aren't getting adequate amounts of magnesium or you test low for it, a supplement is always a good option.
