While magnesium can subtly support weight loss in a number of ways, that’s not its main gig.
Here are some ways magnesium can support weight loss, as explained by Vukasinov.
- Blood sugar regulation: Magnesium can help adjust 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: “It’s chronic inflammation associated with obesity,” says Vukasinov. “Magnesium has anti-inflammatory properties that can help improve weight management.”
- improves sleep: It’s a bad dream depending on weight gain, so by getting some better ZZZs, magnesium can help you maintain a healthy weight.
Vukasinov reminds us that there is no specific dose of magnesium prescribed just for fat loss.
- 400-420 mg per day is prescribed for adults during the birth of a male
- 310-320 mg per day for adults is prescribed for women during childbirth
Following the RDA ensures you’re meeting your body’s needs without supplementing too much, Vukasinov says.
“Excessive use does not promote weight loss and can lead to negative consequences,” he adds.
According to Vukasinov, it is better to get magnesium from food, because a nutritious diet, including whole foodsincreases your intake of other essential supplements such as fiberwhich improves overall health.
Here are some foods you can eat to get the most magnesium:
If you know your diet isn’t cutting it, you can find magnesium supplements at big retailers, e.g Wal-Mart and The goaldrug stores, or Amazon.
PSA: The Food and Drug Administration (FDA) does not review the safety or effectiveness of dietary supplements, so it is important to choose a reputable brand that has undergone third-party testing to prove the purity and quality of their products.
For some, magnesium supplements may cause side effects side effectsincluding diarrheastomach pain, or cramps.
Remember that there are many forms of magnesium. Vukasinov states that magnesium citrate or magnesium oxide may have a laxative effectct (sorry).
Make sure you are taking the best dose based on your RDA and consider taking it with food to better avoid side effects.
