Magnesium is an essential mineral found in various food sources, as well as dietary supplements, and there is evidence that it may support weight loss. In fact, a study in 1675 individuals linked magnesium intake to a lower incidence of obesity over 30 years. [1] In this post, we explore the role of magnesium in your body and how it could aid your weight loss goals. 

How magnesium impacts energy production

Magnesium is essential for energy production, as it helps your body convert food into energy. [2] In fact, magnesium plays a role in over 300 reactions involved in energy production in the body. So, magnesium is linked with increased overall energy levels and vitality. [3]

Magnesium’s influence on blood sugar regulation

Magnesium can also regulate blood sugar levels by promoting insulin sensitivity. Insulin is a hormone produced by your body in response to food intake, which helps lower blood sugar (glucose) levels by helping glucose move into organs, where it’s used for energy.

Magnesium helps your body use insulin better and helps prevent insulin resistance — where your body doesn’t process glucose efficiently, leading to excess body fat storage and an increased risk of type 2 diabetes. [4]

Magnesium and appetite control

Interestingly, magnesium may play a role in hunger regulation and food intake. Magnesium can increase the production of a hormone called cholecystokinin from your small intestine. [5]

This hormone acts on your brain to signal a feeling of fullness –- leading to a reduced appetite and lower overall food intake. In this way, magnesium could contribute to weight loss.

Benefits of magnesium for weight loss

Magnesium helps to activate enzymes used to break down carbohydrates and fat. [6] This effect could potentially increase the number of calories burned at rest. As previously mentioned, magnesium can indirectly improve insulin sensitivity. This can reduce cravings and contribute to weight loss efforts. [7]

There is also evidence that magnesium can manage levels of the stress hormone, cortisol. A small study of 49 adults found that 24-week magnesium supplementation significantly reduced cortisol excretion in urine. [8] Elevated levels of circulating cortisol are associated with weight gain, and magnesium’s ability to lower these levels can help reduce this effect.

Risk factors associated with magnesium deficiency

There are many factors that could cause you to become deficient in magnesium. You may not be hitting recommended amounts of magnesium if your intake of magnesium-rich foods is low. The consumption of refined foods which are often stripped of their magnesium content, such as white bread and white rice, may impact this. [9]

You may also have a magnesium deficiency if your alcohol consumption is excessive or your stress levels are chronically high. [10] As you get older, your magnesium absorption rate also decreases. [11] If any of these risk factors apply to you, it doesn’t necessarily mean you’ll develop a magnesium deficiency. Regular blood tests could help confirm a deficiency if you have multiple risk factors.

Dietary sources of magnesium [3]

You can increase your daily magnesium intake by consuming: 

• Green leafy vegetables (spinach)
• Legumes (lentils, chickpeas, black beans)
• Nuts and seeds (pumpkin seeds, chia seeds, almonds)
• Whole grains (wholemeal bread, brown rice) 

How to supplement magnesium

Current NHS recommendations for daily magnesium intake are 300 mg/day for men and 270 mg/day for women. [12]

It’s possible to hit these goals through a balanced diet, however magnesium supplements are available to help with this.

Choosing the right magnesium supplement

There are multiple different options to consider when choosing the right magnesium supplement for you. For example, evidence suggests that different forms have different absorption rates, with magnesium orotate dihydrate absorption found to be the highest and magnesium oxide found to be the lowest in a model of the small intestine. [13]

More research and larger sample sizes are needed to determine differences that may exist between the many magnesium supplements available. Speak to your doctor for tailored advice regarding your magnesium requirements.

Dosage guidelines and timing

There are no official guidelines with regards to magnesium supplementation. You should aim to hit your NHS-recommended daily goal mainly through a balanced diet. Always consult with a healthcare provider before exceeding the daily recommended amount.

Magnesium and overall health improvements

Effects on sleep quality

A lot of recent discussion around the benefits of magnesium focus on its effects on sleep quality. While there is some evidence for this from observational studies [14], further research is required to fully establish this link.

The many benefits of good quality sleep on overall health are well-documented. You may notice that after a poor night’s sleep, you’re more inclined to make poor food choices and reach for snacks — this is because the hormones that control food intake can become dysregulated with poor sleep. [15]

Impact on mood and mental health

There’s some evidence to suggest that magnesium supplementation can alleviate symptoms of depression and anxiety. [16, 17] This is thought to result from its effects on enzyme processes in the brain and sleep quality. However, more research is needed in the subject area and there are currently no established optimal doses of magnesium for these mental health effects.

Role in reducing inflammation

Obesity is often referred to as a state of chronic low-grade inflammation. There’s evidence that magnesium is anti-inflammatory, with a recent meta-analysis finding magnesium supplementation to significantly reduce circulatory inflammatory markers and increase anti-inflammatory markers. [18]

Magnesium and weight management

While magnesium isn’t a magic solution for weight loss, it’s a key nutrient required by your body to support vital processes. Magnesium has been linked to weight management in several ways and increasing your intake may support overall health and weight loss efforts. Always seek medical advice before beginning magnesium supplementation.

Clinically proven medications to treat obesity, such as Wegovy and Mounjaro, could support healthy and sustainable weight loss. If you’re on a weight loss journey, find out if you’re eligible for treatment with MedExpress.

References:

1. Lu L, Chen C, Yang K, Zhu J, Xun P, Shikany JM, He K. Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. Eur J Nutr. 2020 Dec;59(8):3745-3753. doi: 10.1007/s00394-020-02206-3. Epub 2020 Feb 24. PMID: 32095867; PMCID: PMC7483156.
2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients [Internet]. 2020 Jan 16;12(1):228. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/ 
3. ‌National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
4. ‌Hruby A, Meigs JB, O’Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged Americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2. PMID: 24089547; PMCID: PMC3898748.
5. Kreft, S. & Štrukelj, B.. (2021). Influence of magnesium sulphate on cholecystokinin, hunger, and obesity. Progress in Nutrition. 23. 10.23751/pn.v23i3.9081.
6. Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.
7. Jastreboff AM, Sinha R, Lacadie C, Small DM, Sherwin RS, Potenza MN. Neural correlates of stress- and food cue-induced food craving in obesity: association with insulin levels. Diabetes Care. 2013 Feb;36(2):394-402. doi: 10.2337/dc12-1112. Epub 2012 Oct 15. PMID: 23069840; PMCID: PMC3554293.
8. Schutten JC, Joris PJ, Minović I, Post A, van Beek AP, de Borst MH, Mensink RP, Bakker SJL. Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial. Clin Endocrinol (Oxf). 2021 Feb;94(2):150-157. doi: 10.1111/cen.14350. Epub 2020 Oct 26. PMID: 33030273; PMCID: PMC7821302.
9. Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020 Nov 3;6(11):e05390. doi: 10.1016/j.heliyon.2020.e05390. PMID: 33204877; PMCID: PMC7649274.
10. Vatsalya V, Gala KS, Mishra M, Schwandt ML, Umhau J, Cave MC, Parajuli D, Ramchandani VA, McClain CJ. Lower Serum Magnesium Concentrations are associated With Specific Heavy Drinking Markers, Pro-Inflammatory Response and Early-Stage Alcohol-associated Liver Injury§. Alcohol Alcohol. 2020 Mar 19;55(2):164-170. doi: 10.1093/alcalc/agaa001. PMID: 32047901; PMCID: PMC7082490.
11. Barbagallo M, Belvedere M, Dominguez LJ. Magnesium homeostasis and aging. Magnes Res. 2009 Dec;22(4):235-46. doi: 10.1684/mrh.2009.0187. PMID: 20228001.
12. NHS. Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
13. Blancquaert L, Vervaet C, Derave W. Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients. 2019 Jul 20;11(7):1663. doi: 10.3390/nu11071663. PMID: 31330811; PMCID: PMC6683096.
14. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
15. van Egmond LT, Meth EMS, Engström J, Ilemosoglou M, Keller JA, Vogel H, Benedict C. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity (Silver Spring). 2023 Mar;31(3):635-641. doi: 10.1002/oby.23616. Epub 2022 Nov 20. PMID: 36404495
16. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.
17. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
18. Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M. Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022 Feb 5;14(3):679. doi: 10.3390/nu14030679. PMID: 35277037; PMCID: PMC8838086.