which magnesium is best for weight loss

Which Magnesium Is Best for Weight Loss

Magnesium is an essential mineral that performs vital body functions in coordination with 300 enzymes. It produces protein, regulates blood pressure, manages nerve and muscle function, and more. 

But is magnesium helpful in weight loss? Well, not directly, but it aids weight loss in varying ways. 

For instance, magnesium bisglycinate can improve sleep quality, and magnesium taurate maintains blood sugar levels. Meanwhile, magnesium citrate can relieve constipation and bloating. All these properties eventually make a huge difference in your body weight.

If you plan to take magnesium for weight loss, you must do it in a limit. Too high magnesium levels can result in various side effects, which is another headache on top of excess weight.

This guide includes everything you should know before incorporating magnesium into your weight loss diet.

Does Magnesium Cause Weight Loss?

Magnesium is primarily associated with relieving menstrual symptoms and cramps in women. The nutrient reduces bloating in excess water retention, helping your body lose additional weight quickly. This makes a significant difference in your weight measurements. 

Research has also found that magnesium can regulate blood sugar and insulin levels in overweight or obese people. According to the study, a magnesium-rich diet improves insulin levels, blood sugar levels, bloating, and water retention. 

A review published in Nutrients reported a higher chance of magnesium deficiency in obese people. Another Archives of Medical Science review found a direct association between low magnesium levels and chronic inflammation, which can occur through gut microbiome modification.

Inflammation can irritate your body and interrupt your weight loss journey. Meanwhile, gut bacteria may also adversely affect your weight loss efforts since gut health and weight loss are interconnected. 

It’s worth noting that there is no scientific evidence for magnesium’s weight loss properties all alone. So, instead of solely relying on magnesium supplements, maintain a calorie-restricted, healthy diet and a workout routine to achieve your weight loss goals.

Which Magnesium Work Wonders for Weight Loss?

Which Magnesium Is Best for Weight Loss

Magnesium is generally considered suitable for weight loss. Since different types of magnesium pose varying effects, many people find it confusing to opt for the best one for weight loss. 

Simply put, there is no “best” magnesium for weight loss. Each form of magnesium performs a different function, which can indirectly lead to weight loss. Let’s understand it more clearly. 

Magnesium Bisglycinate

Magnesium bisglycinate is more commonly known as magnesium glycinate, an ideal type of magnesium for sleep. Quality sleep is directly associated with weight loss. Completing 7 to 8 hours of sleep positively affects the hormones and appetite, keeping you energized and full throughout the day. 

Magnesium bisglycinate is a chelated form of magnesium that’s blended with magnesium oxide for easy digestion and absorbance. Compared to magnesium oxide, it is gentler for the stomach. 

It’s unknown how magnesium bisglycinate improves sleep and promotes weight loss. However, experts believe it does so by relaxing the muscle contraction and regulating the nervous system. Magnesium bisglycinate binds to the amino acid glycine, which is popular for its calming effects on the brain.

Magnesium Taurate

Magnesium taurate comprises magnesium and an amino acid called taurine. It protects the critical parts of our body, including the brain, eyes, heart, and muscles, from stress. Moreover, it lowers the chances of obesity, high blood pressure, and high cholesterol.

Like magnesium bisglycinate, magnesium taurate is also a chelated form of magnesium. High magnesium levels are ideal for people with insulin resistance and diabetes, as they regulate blood sugar levels and support metabolic health. 

Magnesium taurate fights insulin resistance and promotes insulin sensitivity, a condition that prevents the insulin from utilizing glucose. Insulin resistance can lead to excess body fat gain. 

Since diabetes can be linked to obesity, balancing the blood sugar levels may eventually lead to weight loss. 

Magnesium Citrate

Magnesium citrate is a salt made of citric acid. It is a common type of magnesium that serves as a laxative, relieving bloating and constipation. It promotes water and stool loss, which shows a clear difference in your weight scale. 

Remember, magnesium citrate doesn’t reduce the fat mass. It helps maintain a healthy magnesium level, balance the hormones, and produce energy. These factors significantly contribute to weight loss. 

Other forms of Magnesium

Some other forms of magnesium that may benefit weight loss include:

  • Magnesium oxide
  • Magnesium chloride
  • Magnesium sulfate

However, these types of magnesium are difficult to digest and absorb. They are also more likely to cause some side effects like nausea, cramps, and diarrhea. So, it’s better not to use these magnesium supplements in the long run for weight loss.

The Safe Magnesium Dosage for Weight Loss

The National Institutes of Health (NIH) suggests the following daily magnesium intake for weight loss:

  • 19-30 year old adults: 400 milligrams (mg) for men and 310 mg for women 
  • 31+ year old adults: 420 mg for men and 320 mg for women 

Whether you want to take magnesium supplements for weight loss or magnesium deficiency, you should stay within this dosage limit. Exceeding it may lead to serious side effects in your body.

How to Add Magnesium to Your Diet?

Magnesium deficiencies are rare, but they can develop over time since our diets are not balanced. Some health conditions leading to it include irritable bowel syndrome (IBS), celiac disease, and Crohn’s disease. 

Magnesium is present naturally in many foods, which you can increase your diet to reap weight loss benefits. Some of these include the following:

  • Quinoa
  • Nuts
  • Beans
  • Fish
  • Tofu
  • Yogurt
  • Whole grains
  • Dark leafy greens

Make sure to curb your regular caffeine and alcohol intake to make the most of your diet. A healthy diet also protects you from diseases and viruses, promoting safe weight loss. 

Potential Risks of Magnesium Supplements

If you’re taking magnesium supplements in addition to a magnesium-rich diet, you may experience some possible side effects. These include the following:  

  • Upset stomach
  • Diarrhea
  • Nausea
  • Drowsiness
  • Increased thirst
  • Breathing difficulty
  • Loss of appetite
  • Irregular heartbeat
  • Abdominal cramping
  • Muscle weakness
  • Low blood pressure

Contact a healthcare provider when you experience any or all of the above symptoms. 

Magnesium for Weight Loss: Final Takeaway

Magnesium is effective for weight loss as it reduces bloating and improves blood sugar levels and sleep. These functions are all associated with weight loss. 

You can include magnesium in your diet by increasing the green, leafy portion. For more benefits, you can take magnesium supplements in a controlled dosage. 

However, it’s better not to take any magnesium supplement without a professional’s prescription. The U.S. Food and Drug Administration (FDA) doesn’t regulate these supplements, so it’s unsure if they are safe for everyone.

Always choose a reputed company to buy magnesium supplements from as a safe practice.




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