Follow a diet high in magnesium for weight loss!

Magnesium is good for weight loss, as it regulates glucose metabolism, builds muscle mass, prevents water retention, and it’s vital for the natural synthesis of testosterone!

What magnesium does to the body?

Magnesium is involved in more than 300 metabolic reactions in the body. For instance, magnesium is necessary for nerve and muscle function, heart rhythm, blood pressure, immune system, and strong bones. Also, magnesium promotes calcium absorption, normal blood glucose levels, and regulates cortisol secretion.[1,2]

Magnesium for weight loss!

It seems that overweight people who want to lose weight should follow a diet rich in magnesium. Obese people tend to have significantly lower serum magnesium levels as compared to people with a healthy body weight. In fact, low levels of magnesium have been linked to a higher BMI (Body Mass Index).[3]

Above all, magnesium plays a crucial role in determining the weight of a person because it helps to regulate the enzymatic processes and glucose metabolism.

Magnesium is key for the metabolism of glucose!

Magnesium is involved with both glucose metabolism and insulin homeostasis.[4] It’s vital for blood glucose control, and it seems to improve insulin sensitivity.

Actually, balancing blood sugar plays a key role in weight loss. Keeping low postprandial glucose levels makes it easy to follow a diet low in calories for a long time. Low glucose levels don’t spike insulin and regulate appetite. Certainly, avoiding foods high in glycemic index, such as white bread, sugar, honey, and sweets is beneficial for losing body weight.

Moreover, seeds and nuts which are the best dietary sources of magnesium have a pretty low glycemic index. They regulate appetite and lower the total glycemic load of a meal.

In fact, magnesium plays a key role in glucose metabolism, energy production and energy storage. Therefore, athletes need adequate amounts of magnesium for better sport performances!

Magnesium for water retention

Furthermore, magnesium can help reduce water retention. According to a study, a daily dose of 200 mg reduced the symptoms of water retention and pain in women with premenstrual syndrome.[5,6]

Vitamin B6 is also beneficial for reducing water retention. In fact, vitamin B6 is necessary for weight loss! It’s involved in protein, carbohydrate, and fat metabolism!

Magnesium is necessary for the synthesis of testosterone

Furthermore, magnesium is necessary for the natural synthesis of testosterone. Testosterone is good for increased sex drive, muscle mass, strength, decreased body fat percentage, healthy hair, fertility, mood, sport performance, and many more.

Testosterone can help you lose body fat, preserving muscle mass. Increased muscle mass means higher metabolism. Actually, muscle mass burns lots of calories. Working out for muscle hypertrophy is good for long-term weight loss.

Foods rich in magnesium

Nuts, seeds, beans, whole grains, and leafy greens are the best dietary sources of magnesium.

magnesium (mg)magnesium (mg)
pumpkin seeds 550spinach79
chia seeds392kale47
sesame seeds346wheat bread41
almonds279barley bread41
cashews260rice, brown, cooked39
black beans171avocado29
kidney beans138potatoes, boiled24
sunflower seeds129Brussels sprouts23
Foods high in magnesium (mg/100g).

Do you need magnesium supplements to lose weight?

The recommended daily intake of magnesium is 310-360 mg for women and 400-420 mg for men.

But, many people consume less magnesium than the recommended amounts. If you have low levels of magnesium, you may benefit from taking magnesium supplements. The maximum daily dose from supplements is 350 mg. Always consult your health care provider before taking any supplement, though.

Magnesium supplementation seems to cause a reduction in Body Mass Index (BMI) and waist circumference for people with magnesium deficiency.[7] But, magnesium won’t cause specific belly fat loss! We can’t lose fat specifically from the belly or any other body part. It depends on genetics.

Certainly, your main source of magnesium should be food. Whether magnesium supplementation can help overweight people lose weight is still debatable. There are studies that obese people improved their metabolic profiles, blood pressures, fasting glucose and triglyceride levels after magnesium supplementation. But, more studies are needed to clearly show a link between serum magnesium levels and obesity.[8]

How can obese people increase the absorption of magnesium?

Magnesium absorption decreases with age, due to certain gastrointestinal diseases, or type 2 diabetes. Moreover, a high intake of calcium or fats can interfere with magnesium absorption in the gut. Also, carbonated beverages may affect the absorption of important nutrients, such as magnesium.[3]