With incidents of obesity at an all-time high, around 70% of grown-ups in the United States are at danger of developing cardiovascular diseases, asthma, stroke, type-2 diabetes, hypertension, sleep apnea, and more health conditions (1).
Even though a huge number of people are steadily following a strict diet program in order to lose weight, the rate of obesity is still increasing. One of the main reasons why people fail to lose weight successfully when they follow a weight loss regimen is due to inadequate information. Then there are the marketing gimmicks that ‘guarantee’ (mostly falsely) weight loss in a short span of time.
More specific strategies need to be followed to manage body weight successfully. A comprehensive plan may involve a selection of healthy habits along with the addition of primary minerals and vitamins that the body needs on a regular basis.
Magnesium is one such essential mineral that may have a bearing on which way the scales tip. This post will help you understand why…
Making Meaning of Magnesium
Magnesium is a crucial nutrient that our body needs to stay healthy. Typically, it is a cofactor in more than 300 enzyme systems that improve various biochemical reactions in the body (2). Magnesium is important for several body processes. Some of them are:
- Magnesium plays a vital role in regulating nerve function and muscles, blood sugar levels, blood pressure, and making protein, DNA, and bones (3).
- It is required for producing energy, oxidative phosphorylation, and glycolysis (2).
- Magnesium may also play a role in the active transport of calcium and potassium ions across cell membranes. Essentially, this process is necessary for nerve impulse conduction, normal heart rhythm, and muscle contraction (2).
Magnesium and Weight Loss
Many people claim that magnesium may be a useful supplement for people who are struggling to lose weight. But does it really work? Read on to separate the wheat from the chaff, with the help of scientific research…
Although magnesium is not something we really use for weight loss, it might be helpful for people who need to lose weight by helping with their health issues.
Here is how magnesium may help:
- Lower insulin resistance: Several studies have shown that magnesium can help reduce insulin resistance, which is the situation when you can’t keep up with the increased glucose in the bloodstream (4). Thus, it may contribute to weight gain, fatigue, and other health woes.
- Boosts Cellular Energy: If your weight loss plan includes high-intensity workouts or exercises that require a lot of energy and make you sweat, you may need electrolytes to support and replenish your cells. Magnesium is one of the important electrolytes your body needs. It plays a vital role in the production of ATP (adenosine triphosphate), the coenzyme needed to transport energy within and among the cells. The working of magnesium is associated with ATP as a cellular battery to convert energy from food. (5) This process may help you expend energy in endurance workouts, thereby leading to fat loss.
- Helps Fight Inflammation: Chronic inflammation is one of the major causes of weight gain (6). Inflammation of the cells may lead to metabolic syndrome and insulin resistance (7, 8). Fortunately, magnesium is helpful in that case, as it may help reduce inflammation within your body (9, 10).
How Much Magnesium Does Your Body Need?
Although every person has different nutritional requirements, some studies suggest that following daily consumption of magnesium:
- 19–30 years – 310 mg for females & 400 mg for males (2, 11)
- 31–50 years – 320 mg for females & 420 mg for males (2, 11)
Therefore, consumption of magnesium is a fast and impactful approach to enhance your health and wellness. Despite not being a miracle weight loss solution, this still supports your weight loss plan by improving some other health conditions. Nutritious diet and exercise also play a vital role in such a program. Join SuperFood WeightLoss Accelerator program to get detailed information about how to lose weight and stay fit. This will help you kick-start your weight loss journey and motivate you for more sustainable long-term changes.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- Akil, Luma, and H. Anwar Ahmad. “Relationships between obesity and cardiovascular diseases in four southern states and Colorado.” Journal of health care for the poor and underserved. 22:4 Suppl (2011): 61. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250069/
- “Magnesium – Fact Sheet for Health Professionals” NIH. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- “Magnesium – Fact Sheet for Consumers”. NIH. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- Takaya, Junji, Hirohiko Higashino, and Yohnosuke Kobayashi. “Intracellular magnesium and insulin resistance.” Magnesium research. 17:2 (2004): 126-136. https://www.ncbi.nlm.nih.gov/pubmed/15319146
- Al Alawi, Abdullah M., Sandawana William Majoni, and Henrik Falhammar. “Magnesium and human health: perspectives and research directions.” International journal of endocrinology 2018 (2018). https://www.hindawi.com/journals/ije/2018/9041694/
- Forsythe, L. Kirsty, Julie MW Wallace, and M. Barbara E. Livingstone. “Obesity and inflammation: the effects of weight loss.” Nutrition research reviews. 21:2 (2008): 117-133. https://www.ncbi.nlm.nih.gov/pubmed/19087366
- Patel, Hinal, and V. H. Patel. “Inflammation and metabolic syndrome-an overview.” Current Research in Nutrition and Food Science Journal. 3:3 (2015): 263-268. http://www.foodandnutritionjournal.org/volume3number3/inflammation-and-metabolic-syndrome-an-overview/
- Shoelson, Steven E., Jongsoon Lee, and Allison B. Goldfine. “Inflammation and insulin resistance.” The Journal of clinical investigation. 116:7 (2006): 1793-1801. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1483173/
- Nielsen, Forrest H. “Magnesium deficiency and increased inflammation: current perspectives.” Journal of inflammation research. 11 (2018): 25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/
- Moslehi, Nazanin, et al. “Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences. 17:7 (2012): 607. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685774/
- Schwalfenberg, Gerry K., and Stephen J. Genuis. “The importance of magnesium in clinical healthcare.” Scientifica. 2017 (2017). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/