What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- Journal of Pharmaceutical and Biomedical Analysis: Magnesium Effect on Testosterone-SHBG Association Studied by a Novel Molecular Chromatography Approach
- The American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
- The American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Does Magnesium Help You Lose Weight?
Magnesium is one of the most abundant minerals in your body, and about half of it is found in your bones, while the other half lies in your organs and cells. Magnesium is essential for your health, as it promotes hundreds of reactions in your body. Additionally, magnesium may help you lose weight, although you need to burn more calories than you eat to lose weight no matter what nutrients you supplement.
Magnesium Overview
Your entire body needs magnesium, from your teeth and bones to your heart and kidneys. Magnesium helps your body produce energy, activates enzymes and helps maintain levels of other essential nutrients, such as:
- zinc
- vitamin D
- potassium
- throughout your body
The University of Maryland Medical Center reports that magnesium is essential for a proper heart rhythm, and a deficiency can lead to arrhythmia and eventually congestive heart failure 2.
Magnesium and Weight Loss
Peanut Butter & Magnesium
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Magnesium does not directly enhance weight and fat loss, but it may help in some way. According to research published in the February 2009 edition of "Journal of Pharmaceutical and Biomedical Analysis," increased intake of magnesium can promote enhanced levels of free testosterone in your body 3. Testosterone can reduce your levels of body fat and can increase your lean muscle mass. Muscle burns more calories than fat, so this can be beneficial for weight loss.
- Magnesium does not directly enhance weight and fat loss, but it may help in some way.
- Muscle burns more calories than fat, so this can be beneficial for weight loss.
Magnesium-Rich Foods
You can find magnesium in many foods, particularly green vegetables. Baked potatoes are also a good source of magnesium, but you need to eat them with the skin on.
Suggestions
Magnesium for Menopause
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Consuming magnesium alone will not be enough to lose weight; you need to be in a caloric deficit to shed pounds. Thus, choosing low-calorie magnesium-rich foods can be helpful. Spinach, halibut and yogurt can be particularly helpful because of their low calorie content. Additionally, halibut and yogurt are rich in protein, a nutrient that can facilitate weight loss because it is more filling than other nutrients and promotes an increase in your daily calorie burning.
- Consuming magnesium alone will not be enough to lose weight; you need to be in a caloric deficit to shed pounds.
- Additionally, halibut and yogurt are rich in protein, a nutrient that can facilitate weight loss because it is more filling than other nutrients and promotes an increase in your daily calorie burning.
Related Articles
References
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- University of Maryland Medical Center: Magnesium
- Journal of Pharmaceutical and Biomedical Analysis: Magnesium Effect on Testosterone-SHBG Association Studied by a Novel Molecular Chromatography Approach
- Better Health Channel: Metabolism
- The American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
- Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutrition Reviews, 70(3), 153-164.
- Dupont, C., Campagne, A., & Constant, F. (2014). Efficacy and safety of a magnesium sulfateârich natural mineral water for patients with functional constipation. Clinical Gastroenterology and Hepatology, 12(8), 1280-1287.
- D'Angelo, E. K., Singer, H. A., & Rembold, C. M. (1992). Magnesium relaxes arterial smooth muscle by decreasing intracellular Ca2+ without changing intracellular Mg2+. The Journal of Clinical Investigation, 89(6), 1988-1994.
- Sojka, J. E. (1995). Magnesium supplementation and osteoporosis. Nutrition Reviews, 53(3), 71-74.
Writer Bio
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.