The Truth About Using Magnesium Supplements to Lose Weight

If you’re trying to lose weight, you might have heard that taking magnesium supplements can help you shed pounds. A study in the International Journal of Obesity showed that supplementing with magnesium can help people lose up to 10 pounds in two months, which seems impressive at first glance... until you look into the details of the study and realize that the participants were divided into two groups: those who lost 10 pounds and those who lost zero pounds. There was no control group!

What are the health benefits of taking magnesium?

There are several health benefits to taking magnesium, including helping with constipation and keeping your blood pressure in check. But some studies have also shown that there may be a link between taking magnesium supplements and weight loss.

How much should I take?

Taking too much of any supplement isn’t healthy—especially if you’re already on a weight-loss diet. At least one study has shown that people who took magnesium supplements lost more weight than those who didn’t. But that wasn’t just because of the supplements: The study participants were also put on a calorie-restricted diet, which is key for weight loss. So it appears magnesium can help accelerate weight loss when combined with a smart diet, but only in combination with proper nutrition and exercise. Overdoing it on any supplement will likely cause more harm than good.

Are there any side effects?

Taking a magnesium supplement does have side effects. It can lead to changes in your heart rate and blood pressure, making it dangerous for those with underlying health conditions such as diabetes or a history of stroke. Additionally, taking too much magnesium over an extended period can lead to diarrhea and nausea. Some drugs might interact with magnesium supplements, so be sure you tell your doctor about any medications you’re taking before adding a supplement into your diet plan. The bottom line is that while it might be tempting, don’t rely on using magnesium supplements for weight loss until you talk with your doctor first.

What is the best form of magnesium to take?

The jury is still out on whether magnesium can help you lose weight. According to a review published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy in 2013, most of these studies used pharmaceutical forms of magnesium that are known for causing side effects, so it’s not yet clear whether magnesium supplements could have similar outcomes. More research is needed. That said, what does appear to matter about weight loss (and maintaining weight loss) is how many calories you take in versus how many you burn off—magnesium or no magnesium. A study published in JAMA Internal Medicine found that participants who took a multivitamin every day gained more weight over time than those who didn’t!

How do I find a good quality supplement?

Just because a supplement claims it can help you lose weight doesn’t mean it really can. A high-quality magnesium supplement should have few if any fillers since they add no health benefit and simply increase your total caloric intake. Look for pure magnesium citrate or magnesium glycinate—forms that are highly absorbable and best suited for health and weight loss. If you take calcium supplements already, don’t worry—it won’t hurt to take both at once! Just be sure not to exceed 400 mg of magnesium in a day.

What foods are high in Magnesium?

Magnesium is a mineral that our bodies need to function properly. Most of us can get all we need through our daily diet. Here are some foods that are high in magnesium: spinach, dried figs, almonds, black beans, avocado and halibut.

Which brands should I look out for?

Research is mixed on whether supplementing with magnesium can help you lose weight. The research that does exist suggests that taking magnesium orally could slightly boost your calorie burn, but not by much. Most research has been done on a specific type of magnesium called magnesium citrate, and according to one meta-analysis of 13 studies, it helped people lose about 2 pounds over about five months when combined with a healthy diet and exercise.

Can you recommend any products?

Taking supplements is something that should be carefully monitored by a physician. If you want to lose weight, you might have heard that taking magnesium supplements can help you shed pounds. A recent study found that people who supplemented with magnesium lost more weight than those who did not supplement with it. But before adding it to your diet, you’ll want to talk to your doctor about dosage and suitability.

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