Magnesium for Weight Loss: Can It Really Help?

Whether you’re considering starting GLP-1 treatment, are noticing a weight loss plateau or are just curious about which foods have an impact on your weight, the subject of supplements has likely cropped up for you already. While many vitamins and minerals are often marketed as miracle weight loss aids, the truth is that no single supplement can take the place of a healthy diet, regular exercise or medically-prescribed weight loss treatments like Mounjaro and Wegovy. However, minerals like magnesium can play a key role in many of the body’s natural processes that help regulate our weight. [1] Read on to understand how. 

What does magnesium do? 

Magnesium is an essential mineral involved in over 300 chemical reactions throughout the human body. These include supporting muscle and nerve function, blood sugar control, blood pressure regulation, energy production and the processes that keep our hearts beating steadily and immune systems strong. [2] 

Does magnesium help with weight loss? 

Research suggests that magnesium may help with weight loss. A long-term study of 1675 people found that higher magnesium intake was linked to a lower risk of obesity over 30 years. [3] However, it’s important to remember that a link between two things doesn’t always mean that one causes the other. Magnesium may also indirectly aid weight loss by increasing testosterone levels – the male sex hormone linked to increased muscle mass. Building and maintaining muscle mass can raise your basal metabolic rate, helping you burn more calories at rest. [4] 

While research on magnesium and weight loss shows some promise, the evidence is mixed. One study found that magnesium lowered body mass index, or BMI, but only in certain groups of people - such as those with low magnesium levels, or those living with obesity. [5] This could mean that magnesium affects weight loss more in certain groups of people. Another study found magnesium supplementation to have no effect on body weight or waist size over 12 weeks. [6] The dosage of magnesium, as well as the length of time of magnesium supplementation, can vary across published studies. This makes it difficult to draw clear conclusions. 

However, there is evidence to suggest a potential role of magnesium in regulating blood sugar levels and sleep quality, which may indirectly affect weight loss efforts.

How Magnesium Regulates Blood Sugar Levels

Our body naturally produces insulin to keep glucose (sugar) levels in our blood balanced. This is important because it helps prevent insulin resistance — where your body doesn’t process glucose efficiently, leading to excess fat storage and a higher risk of type 2 diabetes. Studies have shown that magnesium improves insulin sensitivity in both diabetic and non-diabetic individuals with insulin resistance, also called prediabetes. [7] This means magnesium helps the body use sugar better and makes insulin work more effectively, which can help control blood sugar, reduce hunger and prevent excess fat storage..

Impact of Magnesium on Sleep Quality

A good night’s sleep can be just as important as diet and exercise when it comes to maintaining or losing weight. Sleep quality directly affects hunger hormones and healthy eating habits, making a well-rested body more capable of managing cravings and portion control. Magnesium may help calm the nervous system, which can promote better sleep while reducing stress and anxiety. Magnesium has also been directly associated with better self-reported sleep quality, but this effect was borderline. [8] However, in this way magnesium can influence food choices and even the type of foods we crave. [9] However, there is a need for more well-designed studies with studies in larger groups of people to confirm is there is a definite link between magnesium and its effects on sleep quality.

Dietary Sources of Magnesium

Foods High in Magnesium

Many of us will get all the daily magnesium our bodies need from food – with recommended daily intake being 400 to 420mg for adult men and 310 to 320mg for women – and magnesium deficiencies are rare. [2] The best magnesium-rich foods to eat are green leafy vegetables like spinach, legumes like kidney beans, almonds, pumpkin seeds, and whole, unprocessed grains like brown rice or quinoa. You can also find added magnesium in fortified foods like breakfast cereals as well as some tap and bottled water. [1] 

Integrating Magnesium into Your Weight Loss Strategy

While more studies are needed on the role of magnesium in promoting weight loss, there are other benefits to including this important nutrient in your diet.

Magnesium supplements can be a helpful addition to your weight loss plan, especially for easing side effects of GLP-1 treatments like Wegovy and Mounjaro. For example, magnesium citrate can help with constipation by pulling water into the intestines, softening stool, and making bowel movements easier. It also helps keep fluid levels balanced, which is important for staying hydrated (though electrolyte powders are usually the first choice for dehydration). On top of that, magnesium citrate can help prevent migraines or headaches by relaxing blood vessels and balancing electrolytes, offering multiple benefits for managing side effects.

Eating a healthy and well-balanced diet will help ensure you maintain a weight you’re happy with as well as magnesium levels to keep your body’s processes working well. Some health conditions that may require you to supplement your magnesium intake include chronic diseases like Crohn's or celiac disease. If you’ve chosen Levity as your weight loss partner, remember you also have access to unlimited clinical support – and our experts will be able to answer any questions you’ve got regarding your weight loss journey.

Ready to start your weight loss journey with Levity? Visit our website here to discover what treatment is right for you. 

References

1.National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

2.Harvard Health Publishing. What you should know about magnesium - Harvard Health [Internet]. Harvard Health. Harvard Health; 2017. Available from: https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 

3. Lu L, Chen C, Yang K, Zhu J, Xun P, Shikany JM, He K. Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. Eur J Nutr. 2020 Dec;59(8):3745-3753. doi: 10.1007/s00394-020-02206-3. Epub 2020 Feb 24. PMID: 32095867; PMCID: PMC7483156.

4. Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30. PMID: 20352370.

5. Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2021;61(17):2921-2937. doi: 10.1080/10408398.2020.1790498. Epub 2020 Jul 11. PMID: 32654500.

6. Salehidoost R, Taghipour Boroujeni G, Feizi A, Aminorroaya A, Amini M. Effect of oral magnesium supplement on cardiometabolic markers in people with prediabetes: a double blind randomized controlled clinical trial. Sci Rep. 2022 Oct 28;12(1):18209. doi: 10.1038/s41598-022-20277-6. PMID: 36307427; PMCID: PMC9616938.

7. Simental-Mendía LE, Sahebkar A, Rodríguez-Morán M, Guerrero-Romero F. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacological Research. 2016 Sep;111:272–82.

8. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.

9. Salamon M. Snooze more, eat less? Sleep deprivation may hamper weight control [Internet]. Harvard Health. 2022. Available from: https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718