Supplements are a popular addition to many people’s daily routines. While eating a healthy diet is the best way to obtain essential nutrients, some individuals take supplements to ensure they get the vitamins and minerals they need. Magnesium supplements, for example, are believed to boost athletic performance, promote heart health, and even lower body mass index (BMI). To find out if taking a magnesium supplement can actually help speed up weight loss, we consulted an expert for all the details.
What is magnesium, and does it promote weight loss?
"Magnesium is a cofactor involved in over 300 enzymatic reactions that regulate various body systems, including blood pressure, blood sugar, muscle and nerve function, and bone health," says Jessica G. Anderson, MS, RD, CSSD, LD, ACSM EP-C, a board-certified specialist in sports dietetics from Top Nutrition Coaching.
Magnesium supplements may aid in weight loss, especially if you have low magnesium levels. However, Anderson emphasizes a "food first" approach. In other words, prioritize consuming foods rich in magnesium. This includes adding items like legumes, dark leafy greens, whole grains, seeds, and nuts to your diet.
Anderson explains, "While these foods are rich in magnesium, they also contain a wide array of essential nutrients that promote optimal health and well-being, including dietary fiber—a prebiotic that feeds the good bacteria in the gut, reducing low-grade chronic inflammation that affects glucose metabolism."
Supplements can help you achieve the recommended daily allowance of magnesium, but they alone may not trigger weight loss. Instead, Anderson suggests, "Consider all avenues of healthy eating, active living, and stress management to support a healthy weight. Correcting poor dietary and lifestyle habits while temporarily supplementing with magnesium can be an inexpensive but valuable tool to promote optimal health and well-being."
How much magnesium do you need daily?
The recommended dietary allowance (RDA) for magnesium is 320 mg for females and 420 mg for males aged 31 and older. For those between 19 and 30 years of age, the RDA is 310 mg for females and 400 mg for males.
Anderson advises that taking a small dose of 200 to 300 mg of magnesium once or twice daily can help increase magnesium levels.
"Today's Western diet contains only 30% to 50% of the recommended dietary allowance (RDA) for magnesium due to high consumption of processed foods, demineralized water, and low intake of vegetables and legumes, which are often grown in magnesium-poor soil," explains Anderson.
What does this mean? Essentially, many people are not getting enough magnesium.
Anderson highlights that in populations with low magnesium levels, taking magnesium supplements may indirectly aid weight loss by improving gut health and insulin sensitivity. "Optimal magnesium status contributes to post-receptor insulin signaling involved in the uptake of glucose into the cell, thereby improving energy metabolism," she says. "Enhanced glucose regulation positively impacts both the structure and diversity of the gut microbiome."
As with any health-related decision, it's always best to consult with your physician to determine what is right for you. Anderson advises caution, stating, "Unabsorbed magnesium can promote intestinal motility, potentially leading to nausea, diarrhea, and abdominal cramping. Furthermore, magnesium supplementation may interfere with certain medications, including bisphosphonates and antibiotics."