In recent years, magnesium has become the perennial winner in the wellness world. Touted for everything from better sleep and muscle relaxation to smoother BMs, people rely on the supplement for a bag of modern concerns. But does magnesium secretly have the power to help you lose weight?
Ahead, see what nutritionists and the research so far say about the relationship between magnesium and weight loss.
First, why is magnesium beneficial?
Your body needs magnesium to function properly. Unfortunately, many Americans (if estimated at 45 to 60 percent) don’t get enough of the mineral daily.
“Many modern dietary patterns that focus on highly processed foods can make people magnesium deficient,” he says. Jessica Brantley-Lopez, MBA, RDNdietitian specializing in weight management. “When diets are low in magnesium-rich foods such as whole grains, leafy vegetables, nuts, seeds and legumes, intake often falls short of the body’s needs.” Plus, he says, magnesium absorption naturally declines with age, so even a diet rich in these healthy foods may no longer cut it as the years go by. This is where supplements can help fill the gap.
Again, magnesium is vital for countless functions and processes. According to Juliana Vocca, MS, RD, its owner Prime Women Nutrition in Moorestown, New Jersey, the benefits of magnesium extend to:
- Relaxation of muscles and reduction of cramps
- Enhance relaxation
- Improving sleep
- Helps control blood pressure
- Helps digestive health (including relief from constipation)
- Regulation of blood sugar
- Helps reduce migraines
Is magnesium good for weight loss?
While magnesium may not be front and center in the world of weight loss, you can think of it as a supporting player. Per Vocca, it doesn’t directly burn fat, but it still affects bodily processes that can contribute to a healthier weight.
“It’s an important cofactor in hundreds of biochemical reactions in our bodies—particularly in cellular energy production, which optimizes your metabolism and helps you burn more calories,” says Vocca. “It also helps regulate insulin, preventing spikes that lead to excess fat storage in the body and improving insulin sensitivity.” Since it helps regulate both insulin and blood sugar, this can also help curb cravings and prevent energy crashes, Brantley-Lopez says.
Because magnesium can also improve sleep, it could indirectly promote weight loss, as getting a good night’s sleep helps regulate hunger hormones. And since it promotes relaxation, Vocca says you may have less cortisol circulating, keeping belly fat in check. “It can also support digestion and regularity, which many people overlook,” adds Brantley-Lopez. While regularity doesn’t equal fat loss, it can reduce bloat and help you feel more comfortable in your body.
Research shows that magnesium may be more effective for people who are already metabolically vulnerable. A meta-analysis of 32 randomized controlled trials found some positive associations between magnesium supplementation, weight loss, and body composition in specific subgroups. Those with baseline magnesium deficiency, insulin resistance and obesity experienced a “large” reduction in body mass index (BMI). These subgroups—along with those with hypertension, as well as women in general—also experienced weight loss and a reduction in waist circumference.
Meantime, other long-term data suggests that magnesium intake is inversely related to the development of obesity, indicating its role in long-term metabolic health (beyond quick fixes).
Does Magnesium Help With Weight Loss: The Takeaway
If magnesium is the only new thing you’re incorporating into your weight loss program, Vocca says you’re unlikely to see much of a change on the scale. However, once you start taking it, you could experience downstream effects that positively impact your weight loss goals.
“In my practice, magnesium isn’t usually the first thing I look for as a stand-alone weight loss supplement, but it’s often a very smart nutrient to evaluate,” says Brantley-Lopez. “I see magnesium as part of the foundation. It can support sleep, resilience to stress, blood sugar balance, and digestion—all of which play a role in how easy or difficult it is to manage weight.”
If you’re interested in taking a new magnesium supplement, your biggest concerns will dictate the best form to take. “For example, magnesium citrate or oxide is used for digestive health, while magnesium glycinate can help with sleep and stress,” states Vocca. (Tip: Dream Team Magnesium is a winning choice for restful and deeper sleep, thanks to highly absorbable magnesium diglycinate plus L-theanine and tart cherry.)
The bottom line? Magnesium is not a shortcut to weight loss. But if your sleep, stress or blood sugar is low, strategic supplementation may be one of the simplest ways to make these bases work in your favor.
