People recognize they need calcium for strong bones, vitamin C for a healthy immune system, and vitamin A for their eyesight. They may not realize that magnesium is essential for overall health and wellness. It is the fourth most abundant mineral in humans and plays a role in over 300 reactions within the body. Without this mineral, the body would struggle with energy metabolism, blood pressure regulation, and more.
Magnesium can also help those trying to achieve their weight loss goals. It optimizes critical processes involved in weight loss. However, the individual must know which magnesium is best for weight loss and how much to take for the desired results.
Energy Production and Metabolism
Magnesium helps the body produce energy and plays a role in the metabolism of adenosine triphosphate. ATP doesn’t become active until it binds to magnesium. When it does so, it aids in several metabolic processes, including enhancing how the body uses and burns energy.
Furthermore, it affects the way the intestines process fats from the diet. Magnesium and fats bind to form soaps, and the body can easily absorb these soaps. Less fat is digested when the soaps form, which minimizes the person’s caloric intake so they lose weight.
Blood Sugar Regulation
Magnesium appears to help the body regulate blood sugar levels by increasing the body’s insulin response. Medical professionals refer to this as insulin sensitivity, which leads to the body producing less insulin and storing less fat.
Decreased Inflammation
Weight gain and obesity can often be attributed to chronic inflammation in the body. Obesity brings with it prolonged, low-grade inflammation. This inflammation occurs because fat tissue in the body releases inflammatory molecules such as the C-reactive protein. Magnesium helps to reduce the inflammation seen with obesity.
Appetite Suppression
Magnesium appears to curb appetite in most people. When the body has adequate magnesium levels, the small intestines release cholecystokinin, suppressing hunger. This hormone makes the person feel full, eat less, and lose weight.
Magnesium Deficiency
Approximately 50 percent of America’s population doesn’t consume enough magnesium daily. Fortunately, magnesium deficiency is rare, but low levels may cause issues. Plant foods are often grown in soils that lack magnesium, and Americans consume large amounts of processed foods, leading to low magnesium levels in the body. Preexisting conditions can also contribute to magnesium deficiency, such as inflammatory bowel disease and celiac disease. When a person lacks the correct amount of magnesium in the body, they are more at risk of becoming obese, which leads to a different set of issues.
Increasing Magnesium Intake
Men and women looking to lose weight need to increase their magnesium intake. Men need between 400 and 420 mg daily, while women need 310 to 320 mg. Pregnant women can increase this amount to 350-360 mg daily but need to lower it to 310-320 mg each day when lactating.
Good Sources of Magnesium.
Several foods are good sources of magnesium. Consume more pumpkin or chia seeds. Add cashews and almonds to the diet, or eat a potato with the skin intact. Yogurt is another good source of magnesium. Magnesium supplements are another option to consider. However, don’t take too much because it can do more harm than good.
Magnesium alone won’t cause a person to lose weight. They need to eat fiber- and protein-rich foods and exercise. Limiting sugar intake will help a person achieve their weight loss goal, as will getting plenty of sleep.
To lose weight, a person must use a multifaceted approach. Magnesium can ramp up efforts, so it’s worth increasing intake of this mineral. When they give it a try, they have nothing to lose other than weight.
