You’ve stripped down, fed yourself healthily and spent a few extra hours in the gym, but the digital scale in your bathroom shows only small progress even after weeks? You are not alone, because many people who want to lose weight know the problem. A magnesium deficiency may be to blame: The mineral plays a role, among other things, for fat and carbohydrate metabolism,i.e. for weight loss. We show you what an elementary power role magnesium occupies in our body, 3 facts that you should definitely know about the relationship between magnesium and weight loss and also take up various studies.
Everything at a glance:
- Magnesium is the fourth most common mineral in our body
- We can’t make magnesium ourselves, we have to absorb it through food
- As has been shown in many studies, magnesium is responsible for more than 600 processes in the body, including, for example, the conversion of food into energy.
- Losing weight with magnesium? According to studies, the mineral helps your body to better control insulin and glucose levels. Lower insulin levels are beneficial for weight loss. You should not forget about effective workouts and a healthy diet. In addition, magnesium plays out its strengths during stress and counteracts the cortisol release, which can be responsible for fat storage.
- Obesity due to magnesium deficiency? Magnesium can prevent cravings and activates metabolism for fat burning.
- A recommended intake is 300 mg/day for women between 25 and 51 years of age. However, this may vary in physical activities.
- Foods such as fish, beans and yoghurt can help you replenish your magnesium storage.
- Overdose is usually unproblematic. Caution should be exercised, however, especially in the case of kidney underfunction.
- Is magnesium a fat burner? Do magnesium supplements make them slim? Minerals can help you lose weight, and are especially important when you exercise to relax your muscles.
What is magnesium?
Magnesium is among the top 5 most common minerals in the body – more specifically, in fourth place. The enormous importance attributed to the mineral has a reason: Our body cannot produce magnesium itself. Therefore, we have to absorb it through food. As can be read in the scientific opinion on the dietary reference values for magnesium from the European Food Safety Authority, the mineral has an influence on bone health and is involved in many metabolic processes in us humans. The Austrian public health portal also points out the importance: magnesium is essential for energy metabolism and for calcium and potassium metabolism. In total, it is involved in more than 600 enzymatic reactions in the body, according to a 2015 study. An enzyme is a biocatalyst and dissolves or accelerates a chemical reaction. We’ve listed some of the operations for a quick overview. Magnesium helps:
- When converting food into energy
- In protein formation
- When repairing DNA
- In muscle relaxation
More general information about this essential mineral can be found in our article “Magnesium, an underestimated mineral“. There you can also watch a video with Prof. Klaus Kisters, who deals with magnesium in his research.
Does magnesium really help you lose weight?
Magnesium is not a miracle cure, but it can help you do more athletically, regulate blood sugar and thus help you lose weight. Let’s take a closer look at that.
3 Factors How Magnesium Helps You Burn Fat
1. Better control of insulin and glucose levels
Due to the great influence of the mineral on the metabolism, magnesium is a great help for weight loss. In 2013, researchers foundthat taking a higher amount of magnesium is useful for better control of insulin and glucose levels, as well as for bloating and water accumulation. What does that mean? Your body provides insulin to ensure that sugar can be absorbed into your cells, but
fat reserves can also be created. A high insulin level is therefore detrimental to fat burning. Or to put it another way: you’re listening! A higher magnesium intake therefore ensures a lower insulin level, which helps you lose weight and prevents the storage of fat on the abdomen. However, as always, you should pay attention to regular exercise and a healthy diet to ensure long-term weight loss and sustainable fat loss. Dietary supplements such as magnesium7 can help you with this.
2. Better sleep due to magnesium = faster weight loss
Magnesium, sleep and weight loss. You might be wondering how this fits together. In fact, good sleep is guter Schlaf the key to efficient weight loss. Why? The reason could be cortisol – our stress hormone. The increase in cortisol can lead to fat storage. Magnesium helps to reduce stress while increasing sleep quality. Thus, the mineral indirectly affects your weight and even works while you sleep for you and your body.
3. Magnesium for general well-being
Magnesium has other effects that help our body. The mineral is absolutely necessary for our bones and their preservation. Heart disease as well as headaches(as a customer reported to us),muscle tension, convulsions and strokes can also be prevented. What does this have to do with losing weight? Magnesium helps with sports to have sufficient energy and prevent cramps.
Obesity due to magnesium deficiency?
All sporting efforts to lose weight are in vain, if not the general conditions are right. Magnesium comes into play, because the mineral contributes to fat burning and leaning. A deficiency can, for example, manifest itself directly through a craving. Of course, this is bad for losing weight, but your body only reacts to the undersupply. Even when activating the
Metabolism plays a role: if you start running, for example, but have never been to a round before, it takes a while for fat burning to begin. Magnesium has positive effects on our metabolism because the lack of fatty acid removal does not work optimally. Deficiency symptoms can therefore manifest themselves due to more severe fat loss.
How much magnesium is required?
When taking magnesium, there are different recommended values depending on the age. The German Society for Nutrition gives the following optimal values:
|19 to under 25 years||400 mg/day||310 mg/day|
|25 to under 51 years||350 mg/day||300 mg/day|
|51 to under 65 years||350 mg/day||300 mg/day|
|65 years and over||350 mg/day||300 mg/day|
|Pregnant women over 19 years of age||310 mg/day|
These are basic recommendationsthat you should take to heart. However, it is important to note that sometimes higher dosages are also necessary. This can be the case, for example, with athletes, stress or strenuous work. Even during pregnancy, the
body a little more magnesium. Especially when losing weight and the associated activities, it makes sense to absorb more. Depending on the actuation
can be 10 – 20. In addition, you help your body to increase training performance and probably perform better in the long run. Can’t believe it? In a study with volleyball players, exactly this conclusion is drawn. The dietary supplement with magnesium improves the anaerobic metabolism. It should also be mentioned, however, that there are mixed study results on the subject of sporting performance. This is a good thing, because this is the only way in which the researchers will be able to work even further on the understanding of the mode of action of magnesium. Basically, however, supplementation makes perfect sense, especially because of the properties we mentioned earlier. In addition, a longer intake should take place. But how often? Daily? Weekly? Monthly? According to an article in the Pharmazeutische Zeitung – by the biochemist Dr. Sighart Golf – it is important for an optimal use of magnesium preparations to supplement the mineral in the long term, because a
rapid elimination takes place.
When should you take magnesium?
Should you take minerals such as magnesium in the morning, at noon or just before bed? It depends on what purpose you want to do. Basically, you can take a magnesium preparation at any time. However, your magnesium levels drop in the morning hours and can lead to muscle spasms. Therefore, it is recommended to take magnesium in the evening. In addition, it is worthwhile for a quiet and restful sleep. You have been active in sport? Then take magnesium after training to benefit from the muscle-relaxing effect. On a diet, you can take magnesium with your meal. This ensures optimal digestion and the fat absorbed is better processed.
Which foods contain magnesium and help you lose weight?
You already know how much you should eat. But where is magnesium contained? Fortunately, the mineral is found in various
Food. These include, but are not only
- Whole grains
- green vegetables
- Mineral water
With a balanced diet, you can cover your magnesium needs relatively well. Nevertheless, many people who want to lose weight do not manage to achieve the optimum. This is precisely why a dietary supplement can help.
How do you recognize a magnesium deficiency?
A deficiency is not so rare, as almost 30 of the men and women do not reach the daily intake of magnesium, according to the National Consumption Study II. If there is a magnesium deficiency,this can lead to convulsions, numbness and fatigue. If magnesium is removed from the body in the long term, even calcification is possible. Due to the important function of magnesium, a deficiency can be manifested by further, numerous symptoms:
- Muscle twitching
- Feeling weak
Overall, magnesium deficiency can be accompanied by many symptoms. This is why it is often difficult for specialists to
diagnosis of “hypomagnesemia”. Unfortunately, a blood analysis shows only an extreme magnesium deficiency. However, the typical calf cramps you probably know are a first and frequent sign of deficiency. Causes can be a diet, a higher demand or a low food intake. In addition, high alcohol consumption and chronic diseases are other triggers.
For losing weight with magnesium, it is important that the mineral supports your body and that undersupply not only has an effect on your general well-being, but also makes it difficult to “slim”. So if you’re on a diet, it’s quite possible that you should take additional magnesium supplements. An informative and more accurate overview of the symptoms we have for you in the
Article “15 Symptoms of magnesium deficiency“.
Too much of a good thing: Is a magnesium overdose possible when losing weight?
Normally, the intake of magnesium via food and supplements for healthy people and in supplementation in the
Losing weight without any problems. The body ensures that a magnesium excess is prevented. However, in the event of a high overdose,
diarrhea, nausea and fatigue. However, you should pay more attention to the amount of magnesium intake in case of kidney dysfunction, kidney weakness and
thyroid underfunction. Here, our body cannot completely excrete magnesium and the discomfort increases. Magnesium preparations can therefore lead to discomfort, especially with these problems. It is always useful to inform you about the correct intake at the doctor, but especially with known complaints you should consult the doctor.
Is magnesium a “fat burner”?
With the keyword “losing weight with magnesium” one thing to keep in mind: The mineral supports you, but is not a means to increase your weight every day
by five kilos. Due to the numerous metabolic reactions, magnesium is involved in fat burning and has a positive effect on your body, your psyche and general well-being as a weight loss aid. If the mineral is deficient, your fat burning may be affected. Magnesium therefore helps you lose weight and is important for a diet to prevent deficiency. However, it is not possible without appropriate framework conditions. It’s like going to the gym, which doesn’t have any equipment: you can go, but it doesn’t do you much good. Your previously taken protein shake will give you proper protein, but you won’t be able to muscle without a proper workout
Build. Exercise, a healthy diet and a good sleep are therefore essential building blocks for losing weight – magnesium supports you and can then be missing during training as a beneficial factor in the weight loss process. A dietary supplement is then useful so that the muscles can relax again. In summary:Minerals such as magnesium are very important for our body, even essential. With the right diet, preferably a daily exercise session and a healthy sleep, magnesium can help you lose fat and increase your well-being. A diet or other circumstances may cause deficiency symptoms that you can compensate for with dietary supplements. You want to start losing weight now? Then get our magnesium with 7 different magnesium compounds as support – for more energy and stamina.