Magnesium is an essential mineral that plays a vital role in various bodily functions, such as maintaining muscle function, nerve transmission, cardiovascular health, and regulating heartbeat. This powerhouse mineral is involved in over 300 reactions in the body, and it is directly required for energy production and blood sugar regulation, both important components of a healthy metabolism (1). In fact, minerals like magnesium are often referred to as “spark plugs” for the metabolism.
Despite its importance, almost 50% of the population is deficient in magnesium, contributing to various health conditions such as cardiovascular disease, diabetes, and osteoporosis (2). Studies have shown that diets with higher amounts of magnesium can contribute to a reduced risk of developing type 2 diabetes, due to magnesium’s role in glucose metabolism and insulin signaling. (3)
How Magnesium Can Help You Lose Weight
Due to its role in regulating metabolism, magnesium can be a key component in managing weight. Here’s how:
Supports Blood Sugar Balance
Magnesium plays a pivotal role in the regulation of insulin signaling and glucose uptake, which directly influences blood sugar levels. Optimal magnesium levels help the body properly use insulin to transport glucose into the cells for energy. However, reduced magnesium levels have been associated with the development of metabolic syndrome and type 2 diabetes (4). By promoting balanced insulin levels, magnesium helps stabilize blood sugar levels, making it an essential nutrient for metabolism and fat loss.
Lowers Inflammation
Chronic inflammation is often the culprit in weight gain, and magnesium has been shown to help manage it. Studies have shown that magnesium significantly improves the inflammatory marker, C-reactive protein (CRP), a key marker of inflammation associated with cardiovascular disease and diabetes (5). It also helps regulate nitric oxide production, a molecule that supports healthy blood vessel function and has anti-inflammatory effects.
Improves Sleep Quality
Adequate quality sleep is absolutely essential for weight loss and magnesium is a powerful ally when it comes to improving sleep quality. To help the body and brain relax before sleep, the parasympathetic nervous system—often called the “rest and digest” system—relies heavily on magnesium. This mineral helps regulate melatonin production, reduce muscle tension, and calm the mind, smoothing the transition into restful sleep. Studies have shown that higher magnesium intake is associated with better sleep quality and duration (6).
Helps With Cortisol Regulation
Cortisol is a stress hormone that is well known for causing stubborn belly fat and weight loss resistance. Magnesium plays a key role in balancing cortisol levels by activating the parasympathetic nervous system and promoting relaxation. Studies have shown that magnesium supplementation helps reduce salivary cortisol levels, which can improve metabolism (7).
Decreases Cravings and Supports Appetite Regulation
Magnesium is essential for the production of serotonin, a key hormone that regulates mood, appetite, and cravings. Low magnesium levels can reduce serotonin, which may lead to poor mood and increased sugar cravings. Additionally, magnesium is vital for the regulation of insulin, and a deficiency can cause insulin sensitivity and blood sugar imbalances. By supporting serotonin production and promoting insulin function, magnesium helps curb sugar cravings and supports healthier appetite regulation.
Types of Magnesium
Before heading to your local drugstore to pick up a bottle of magnesium, it’s important to understand that there are many different forms of magnesium, and they are not all created equal.
Magnesium Oxide
Magnesium oxide is one of the most common and widely available forms of magnesium, and is often used to treat digestive issues such as heartburn, constipation, and acid reflux. However, it is not very bioavailable, meaning it is not absorbed well by the body. This makes it less effective for long-term use and getting the maximum benefits of magnesium.
Magnesium Carbonate
This form of magnesium is also widely used for GI symptoms such as heartburn and constipation, however, it has shown to be less bioavailable than other forms of magnesium (8).
Magnesium Malate
Magnesium malate is magnesium bound to malic acid, which is a compound commonly found in fruits. This form is well absorbed in the body and is effective for raising systemic magnesium levels. It is also commonly used for chronic pain and fatigue, and is a more gentle form of magnesium, causing it to have less of a laxative effect.
Magnesium Citrate
Magnesium citrate is one the most common forms of magnesium and is more easily absorbed than other forms. It has a natural laxative effect and is commonly used in higher doses to treat constipation. Research has shown that magnesium citrate is significantly more bioavailable than magnesium oxide (9).
Magnesium Glycinate
This form of magnesium is specifically known for its high bioavailability and its calming properties. It helps alleviate anxiety, stress, depression, and insomnia, making it ideal for those wanting to improve sleep and muscle recovery. It is known to be gentler on the stomach with minimal side effects.
Magnesium Taurate
Magnesium taurate plays a key role in glucose metabolism, promoting healthy blood sugar levels. It is often preferred for its enhanced bioavailability and gentle effect on the digestive system, making it popular for those wanting to improve cardiovascular health, reduce muscle cramps, and support relaxation (10).
Magnesium Threonate
Magnesium Threonate is a popular form of magnesium known for its unique ability to cross the blood brain barrier, meaning it can increase magnesium concentrations in the brain. This makes it suitable for improving memory, learning, and overall cognitive function. It may be helpful for those looking to enhance mental clarity and is commonly used to manage various brain disorders such as depression, Alzheimer’s disease.
Magnesium Citrate vs. Magnesium Glycinate
Among all the forms of magnesium available, magnesium citrate and magnesium glycinate are two of the top choices for boosting magnesium levels and supporting a healthy metabolism. However, they serve slightly different purposes based on individual needs:
- Magnesium Citrate: Excellent option for those who are more constipation prone as it draws water into the colon, softening the stool and aiding in irregularity.
- Magnesium Glycinate: Better suited for calming the central nervous system and promoting muscle relaxation. It is more ideal for long-term use due to its minimal side effect and calming properties.
You can find high quality magnesium in both of these forms on Fullscript, my online supplement dispensary.
How Much Magnesium Should I Take for Weight Loss?
A good starting dosage for magnesium supplementation is between 300-400 mg daily, however an individual may need more or less depending on lifestyle factors such as dietary intake and stress levels.
Food Sources of Magnesium
While magnesium supplements are a convenient option for many, they should ideally come second to a healthy diet rich in magnesium-packed foods. Focusing on whole food sources rich in magnesium is the best way to meet your body’s needs naturally. Here are some great bioavailable sources of magnesium (11):
- Green leafy vegetables: Spinach, kale, and Swiss chard
- Legumes: Black beans, edamame, kidney beans, and lentils
- Nuts and seeds: Pumpkin seeds, chia seeds, almonds, and cashews
- Whole grains: Brown rice, quinoa, whole wheat, and oats
- Fatty fish: Salmon and halibut
- Other magnesium rich foods: Avocado, banana, and dark chocolate
Adding a variety of these foods into your diet can naturally support healthy magnesium levels. However, for those who still struggle to meet their daily needs through diet alone, a magnesium supplement can help provide that extra support to help achieve optimal magnesium levels.
How to Know if You Need More Magnesium
While magnesium rich foods are widely available, many people are still falling short of their daily needs.This is partly due to modern agricultural practices that have depleted the soil of vital minerals, such as magnesium. This results in food sources not being as nutritious as they once were. In addition, increased stress levels can also cause the body to use up magnesium at a faster rate, resulting in depleted reserves.
Here are some signs that you might need to up your magnesium levels (12):
- Constipation
- Frequent headaches
- Nausea
- Muscle cramps or spasms
- Fatigue or weakness
- Mood swings
- Poor stress tolerance
- Anxiety
- Trouble sleeping
- High blood pressure
- Weight loss resistance
If you suspect that your metabolism needs more magnesium,, one way to get a more detailed look at your mineral status is through a Hair Tissue Mineral Analysis (HTMA). This functional lab test examines a sample of your hair to analyze your body’s mineral status. HTMA can provide valuable insights into your overall mineral levels, including magnesium status, and can help you determine whether supplementation or dietary changes are necessary.