magnesium and weight loss

Magnesium and Weight Loss: Myth Busted 101

Magnesium and weight loss are often linked together by nutritionists in the US. The outcome of high-quality studies shows that 47% of male adults and 55% of females in the U.S. are trying to lose weight. This isn’t just about America, but nowadays more than half of the population is trying to shed some extra weight and keep themselves healthy but still adult obesity has doubled since 1990.   

Nowadays many people are becoming self-aware about their physical and mental health. Yet, today 27% of adults do not meet WHO’s recommended levels of physical activity. Individuals along with focusing on their physical activity should prioritise a healthy diet. 

A balanced diet consists of a variety of nutrient-dense foods, namely, fruits, raw vegetables, healthy fats, proteins, and electrolytes. One of the major electrolytes is Magnesium and in this blog, let’s decode the connection between magnesium (Mg) and weight loss. 

What Does A Deficiency of Magnesium Lead To?

Magnesium is an essential mineral used majorly in glucose metabolism and maintaining insulin balance. It works with 300 enzymes and helps the body carry out its basic functions, including muscle and nerve function, blood pressure, forming protein and developing DNA. They even help to transport cells and enable functions like heartbeats and nerve impulses. 

As per NHANES, 50% of Americans aren’t getting enough magnesium in their diet and the deficiency of magnesium is pervasive in people with obesity. A deficiency of magnesium can lead to several health problems which include:

  • Fatigueness- As magnesium helps in energy production lack of it may lead to weakness and fatigue. 
  • Insulin Resistance- Magnesium plays a crucial role in regulating insulin and glucose metabolism, deficiency of it may lead to diabetes type-2. 
  • Bone health- To maintain a healthy bone density and formation, magnesium is necessary. Deficiency of it may lead to osteoporosis and bone fractures. 

Magnesium and Weight Loss- What does research say?

Although data for directly relating Mg intake to the incidence of obesity are sparse, our findings are consistent with other relevant observational studies.

A study from New York found that Magnesium (Mg) intake was inversely associated with Body Mass Index (BMI) and the prevalence of obesity among middle-aged or older American women. Similarly, according to the National Health and Nutrition Examination Survey (NHANES) 1999–2004, dietary Mg intake was inversely associated with BMI and waist circumference.

In addition, their findings are consistent with some studies of metabolic syndrome, which includes a central obesity component. The intakes of foods rich in Mg were consistently associated with a lower risk of obesity, which further supports the potential beneficial influence of Mg on weight regulation.

Magnesium and Weight Loss- Biology

  • Regulation of metabolism– Magnesium and weight loss are associated since it is involved with 300 enzymatic reactions including metabolism. The apt amount of magnesium in one’s diet helps him to maintain weight regulations and metabolic processes. 
  • Stress Management- An increase in the stress hormone, cortisol hinders one’s effort to lose weight or worse, may lead to weight gain. An adequate amount of magnesium helps to mitigate the impact of stress. 
  • Energy levels- Magnesium supports energy metabolism, increasing performance during workouts and physical activity that helps in losing weight. 

In all, an individual willing to lose weight, must add magnesium-rich food to his balanced diet, accompanied by impactful workouts. If you want to see significant changes in your weight loss regime and don’t want the hassle of counting every calorie, micro, and macronutrient, you must go through our blog on the best intermittent fasting window to lose belly fat.

Magnesium and weight loss are associated, however, you may need to make your day a combination of regular workouts, and usage of proper supplements. Magnesium might promote your weight loss regime but doesn’t replace the basic core of fat loss. 

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