For many people, supplements are a popular mainstay. While eating a balanced diet is still the best method to get the right nutrients, some people prefer to take supplements to make sure they get the vitamins and minerals they need on a daily basis. Supplemental magnesium, for example, is said to improve cardiac health, increase athletic performance, and even decrease body mass index (BMI). In order to find out if taking a magnesium supplement might actually hasten weight reduction, we spoke with an expert. Here are all the specifics.
What is magnesium, and does it promote weight loss?
According to Jessica G. Anderson, MS, RD, CSSD, LD, ACSM EP-C, a board-certified sports dietetics specialist from Top Nutrition Coaching, “magnesium is a cofactor involved in more than 300 enzymatic reactions that regulate the body systems, including blood pressure, blood sugar, muscle and nerve function, and bone health.”
Supplementing with magnesium may be beneficial for weight loss, particularly if your magnesium levels are low. Nonetheless, Anderson promotes a “food first” strategy. Put differently, make the most of the meals high in magnesium! This entails stocking your shopping basket with goods like legumes, entire greens, dark leafy greens, seeds, and nuts.
According to Anderson, “While these foods are rich in magnesium, they also contain a wide array of essential nutrients to promote optimal health and well-being, including dietary fiber—a prebiotic feeding the good bacteria of the gut, reducing low-grade chronic inflammation affecting glucose metabolism.”
Supplements can help you increase your magnesium levels to the required daily allowance, but they might not be the only thing that helps you lose weight. Rather, Anderson advises “To support a healthy weight, consider all avenues of healthy eating, active living, and stress management.” Improving bad eating and lifestyle choices combined with a brief magnesium supplementation may be a cheap but effective way to support optimum health and wellbeing.”
How much magnesium do you need daily?
For people 31 years of age and above, the recommended dietary allowance (RDA) for magnesium is 420 mg for men and 320 mg for women. It is advised that those between the ages of 19 and 30 take 400 mg for men and 310 mg for women.
A modest dosage of 200 to 300 mg of magnesium taken once or twice a day will help raise magnesium levels, according to Anderson.
“Today’s Western Diet contains only 30% to 50% of the magnesium RDA due to elevated consumption of processed foods, demineralized water, and low amounts of vegetables and legumes often grown in magnesium-poor soil,” says Anderson.
What does that mean? We seemingly are not getting enough magnesium in general.
Anderson notes that by improving gut health and insulin sensitivity, taking magnesium supplements may help people lose weight inadvertently if they have low magnesium levels. “Optimal magnesium status contributes to post-receptor insulin signalling involved in the uptake of glucose into the cell—improving energy metabolism,” according to her. “Through the presence of improved glucose regulation, both the structure and diversity of the gut are enhanced.”
It’s always great to speak with your doctor to find out what’s best for you, as with anything pertaining to your health and wellbeing. “Unabsorbed magnesium promotes intestinal motility, which can result in nausea, diarrhoea, and cramping in the abdomen,” warns Anderson. Furthermore, taking supplements of magnesium may cause interactions with some medications, such as antibiotics and bisphosphonates.”
