Magnesium is a vital macronutrient, the fourth most abundant positively-charged ion in the body, playing a crucial role in over 300 enzymatic processes. It is an electrolyte essential for muscle contraction and the regulation of the nervous system, blood sugar, and blood pressure. While a balanced diet typically provides sufficient magnesium, deficiencies can lead to significant health issues. Among the various magnesium compounds available as supplements, magnesium oxide is often considered for its specific benefits, including its potential impact on weight loss.
Understanding Magnesium's Role in the Body
Magnesium is a mineral the human body needs to function properly. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body’s calcium and blood sugar levels, and it’s vital for the body’s production of protein. Magnesium helps your body conduct nerve impulses, muscle contraction, and normal heart rhythm by playing a role in the transport of calcium and potassium. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.
Magnesium Oxide: Uses and Benefits
There are at least 10 chemical compounds that contain magnesium and can be used as health supplements. Each of these is better suited for some uses than for others. Magnesium oxide, often available in capsule form, is commonly used for several reasons:
Relief of Indigestion and Heartburn
Magnesium oxide may be used as an antacid to relieve indigestion and heartburn.
Relief from Constipation and Irregularity
Magnesium oxide causes the intestines to release water into the stool, which softens the stool and relieves constipation and irregularity. A dose of 250 milligrams can be repeated every 12 hours until you find relief.
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Relief from Migraine
Studies have shown that patients with migraine, including cluster headaches and menstrual migraine, often have low levels of magnesium, and taking supplements like magnesium oxide may be helpful. Studies suggest that magnesium ions provided by magnesium oxide interrupt the brain signals that may cause migraine. A dose of 400-500 milligrams per day may be required to be effective. This dose may also cause diarrhea as a side effect, but this can usually be controlled by starting with a smaller dose.
While magnesium oxide is used to supplement magnesium levels, it's important to note that other magnesium compounds like magnesium citrate, magnesium chloride, magnesium lactate, or magnesium malate are more readily absorbed into the bloodstream.
Magnesium and Weight Loss: Is There a Connection?
In the world of nutrients, minerals, vitamins, and supplements, magnesium seems to be having a moment. Perhaps it’s long overdue: in many ways, magnesium has been overlooked, underappreciated, or even forgotten. But why is magnesium getting so much attention lately? Are claims about its benefits true? Are you getting enough magnesium, or should you join the rising number of people who take magnesium supplements every day? Some studies suggest the mineral might be helpful for people who need to lose weight. But that doesn’t mean the scale will budge after you start taking the supplement.
Magnesium may be helpful for regulating blood sugar and insulin levels in people who are overweight or obese. “A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels. This same study also showed magnesium helps with bloating and water retention,” says Dr. Sherry Ross, OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California. Magnesium supplements might be helpful for reducing unpleasant menstrual symptoms in women because of its ability to reduce bloating and water retention.
Still, Dr. Ross cautions that taking magnesium alone has not been shown to be effective for weight loss. Instead, she says that your best strategy for long-term weight loss includes restricting calories, eating a healthy colorful diet, and exercising regularly.
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Magnesium may help with weight loss because it combines with fatty acids in the intestine to reduce the absorption of dietary fat.
Impact on BMI
A meta-analysis found that magnesium supplementation significantly reduced Body Mass Index (BMI) in certain subgroups, particularly those with magnesium deficiency or insulin resistance-related disorders.
A 2020 review looked at the effects of magnesium supplementation on obesity. The review found that magnesium supplementation may significantly reduce body mass index (BMI). Supplementing with magnesium was not associated with a significant reduction in body fat, body weight, or waist size, except in certain subgroups of people, including:
- females
- people with disorders relating to insulin resistance
- people with high blood pressure
- people with obesity
- people with magnesium deficiency
This suggests magnesium may have beneficial effects for weight loss in certain people.
Blood Sugar Regulation and Insulin Sensitivity
Magnesium plays a crucial role in maintaining stable blood sugar levels by enhancing insulin sensitivity-the body's ability to effectively use glucose. Insulin resistance, a condition linked to obesity and type 2 diabetes, can lead to excess fat storage.
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Magnesium also impacts weight by regulating insulin, one of the key hormones involved in fat storage. Proper insulin function is essential for the body to manage blood sugar effectively. For individuals facing insulin resistance, the journey might be a bit more uphill as their cells struggle to respond to normal insulin levels, causing a rise in blood sugar. By improving insulin sensitivity, magnesium supplementation can aid in stabilising blood glucose.
According to a 2020 study, magnesium may protect against developing insulin resistance and type 2 diabetes, which may, in turn, affect body fat.
Reducing Inflammation
Chronic inflammation is associated with obesity and metabolic disorders. Magnesium deficiency can exacerbate inflammation, which negatively impacts metabolism and gut health.
Chronic inflammation is associated with obesity, impaired metabolism, and difficulties losing weight. Substances that cause or increase inflammation can disrupt hormonal signalling involved in energy regulation and fat storage. Embracing a regimen that includes 200-400 mg of magnesium daily may provide a gentle nudge in reducing inflammation, a condition that can be checked by measuring certain substances in the blood like C-reactive protein (CRP), Interleukin-6 (IL-6), and Tumor Necrosis Factor alpha (TNF-α), which are substances in the blood that indicate inflammation.
Magnesium deficiency may contribute to the development of obesity due to increased inflammation in the body. A 2021 article suggests a link between magnesium deficiency, obesity, and related conditions.
Importance of Gut Health
A healthy gut microbiome is essential for overall health and weight management. Magnesium helps maintain gut integrity and reduces inflammation that can disrupt the microbiome.
Energy Production
Magnesium is integral to energy production at the cellular level by forming complexes with adenosine triphosphate (ATP). This process enhances energy utilization, enabling the body to burn calories more efficiently.
Sleep Quality
Poor sleep quality is linked to weight gain due to hormonal imbalances that affect appetite and metabolism.
Dietary Sources of Magnesium
In general, magnesium deficiencies are rare. But many Americans don’t get as much magnesium as they should in their diets. Magnesium is found naturally in many different foods. These foods are also healthy, so incorporating them into your diet could contribute to healthy weight loss. Magnesium-rich foods include:
- dark leafy greens
- quinoa
- whole grains
- nuts
- beans
- fish
- yogurt
- tofu
An easy way to remember this is to associate magnesium with fiber. In most cases, foods that are good sources of fiber are also high in magnesium.
Magnesium is readily available from food, and you can get a good amount from leafy vegetables, nuts, seeds and whole grains. Eating one serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium. That’s nearly 60% of the daily recommendation for women and 45% for men.
Magnesium Supplements: Types and Considerations
If dietary intake is insufficient, supplements can help meet daily magnesium requirements. Magnesium supplements are available at many grocery or health food stores. There are also companies that sell them online. Supplements come in many different forms, including:
- magnesium oxide
- magnesium chloride
- magnesium gluconate
- magnesium citrate
- magnesium orotate
Some types of magnesium supplements are absorbed better than others in the body. If you want to try adding magnesium supplements to your diet, talk to your doctor about the best form and dosage for your needs.
There is not a "best form" of magnesium for weight loss, but not all magnesium supplements are created equal. Research suggests that forms like magnesium citrate, magnesium glycinate, and magnesium malate have higher bioavailability and may be better tolerated than magnesium oxide or sulfate. Selecting the right form can maximize benefits and reduce side effects such as diarrhea or stomach upset.
Magnesium comes in different forms like magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium threonate. Magnesium citrate is a type that your body can absorb easily. It breaks down quickly in your stomach so your body takes it in better. On the other hand, magnesium oxide does not absorb as well, with less than 4% getting used by your body. But magnesium oxide is still commonly used because it’s very cheap to make. Overall, magnesium citrate is easily absorbed and provides extra benefits like relieving constipation, which can support weight loss efforts.
Recommended Daily Allowance (RDA)
The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg per day for adult men, and 310-320 mg per day for adult women. Women who are pregnant may increase this amount to 350-360 mg per day. If you are taking magnesium oxide for nutritional purposes, most brands recommend using tablets or capsules, and they suggest taking only 250 milligrams per day. The rest of your magnesium can be obtained from the foods you are eating.
According to the National Institutes of Health (NIH), the daily recommendations for magnesium are:
- adults 19-30 years: men 400 milligrams (mg), women 310 mg
- adults 31+: men 420 mg, women 320 mg
Potential Side Effects and Risks
Supplements deliver magnesium in a larger and more concentrated way than you’d get through regular foods, so there’s a possibility for negative side effects. These include:
- upset stomach
- diarrhea
- nausea
- abdominal cramping
More serious symptoms can result from “mega-dosing,” or taking a supplement in much larger amounts than the body normally gets naturally. These include:
- muscle weakness
- low blood pressure
- drowsiness
- being overly thirsty
- trouble breathing
- loss of appetite
- irregular heartbeat
High doses of magnesium supplements may cause side effects such as:
- diarrhea
- nausea
- abdominal cramps
Extremely high doses of magnesium may cause magnesium toxicity, which may be life threatening.
Magnesium oxide is widely used and generally recognized as safe, but it can come with some uncomfortable side effects, such as:
- Diarrhea: Because of the same properties that make it a great laxative, even when you’re using it for other health benefits, magnesium oxide can cause cramping or diarrhea.
- Flu-like Symptoms: While this is usually not of concern when magnesium oxide is used as a supplement, it is good to be aware that as an industrial chemical, magnesium oxide is recognized as a hazardous substance. Inhalation and prolonged exposure to large amounts of magnesium oxide can irritate the eyes and nose, and can cause flu-like symptoms in some people.
Call your doctor or seek emergency medical care if you experience these symptoms.
Supplement Quality and Regulation
Food and Drug Administration (FDA). This means private manufacturers are responsible for making sure their products are safe for human use. These products might have other additives that may be harmful, or might not contain the ingredients or dosage that they claim. When choosing a company to buy from, make sure they’re well-known and trustworthy.
How to Incorporate Magnesium Oxide
Take capsules or tablets with a full 8 ounce glass of water and with a regular meal.
Take any other medicine and magnesium oxide at least 2 hours apart.
If you are using magnesium oxide as a laxative, take it with a full glass (8 ounces [240 milliliters]) of cold water or fruit juice. Do not take a dose late in the day on an empty stomach.
Do not take magnesium oxide as an antacid for longer than 2 weeks unless your doctor tells you to. Do not take magnesium oxide as a laxative for more than 1 week unless your doctor tells you to.
If you are taking magnesium oxide on a regular schedule, take the missed dose as soon you remember it. However, if it is almost time for the next dose, skip the missed dose and continue your regular dosing schedule. Do not take a double dose to make up for a missed one.
To avoid unpleasant taste, take the tablet with citrus fruit juice or carbonated citrus drink. Store it at room temperature and away from excess heat and moisture (not in the bathroom).
Other Vitamins and Minerals for Weight Loss
The comforting embrace of B complex vitamins plays a pivotal role in energy production and metabolism, acting like little sparks igniting the fuel our bodies need. Vitamins B2, B3, B5, B6, and B12 support chemical reactions in the body involved in fat, protein, and carbohydrate metabolism. By optimising metabolism, B complex vitamins can help increase resting calorie expenditure. This means your body passively burns more calories throughout the day, even while sedentary. Research indicates that deficiencies in certain B vitamins are associated with slower metabolism.
Vitamin D also relates directly to weight management. Studies show that overweight and obese individuals tend to have lower blood levels of vitamin D. One reason is that this fat-soluble vitamin (a vitamin that dissolves in fat and can be stored in the body) gets deposited and stored in fat cells. Research also suggests vitamin D helps regulate the formation of new fat cells and modifies the accumulation of body fat. Increasing vitamin D levels through sun exposure, food sources, or supplements may therefore help break down fat and prevent excessive storage.
Vitamin C is a powerful antioxidant that supports the oxidation or burning of stored fat for energy. By contributing to fat burning during physical activity, vitamin C helps release stored fat so the body “reveals” more toned, defined muscles below.
Vitamin E may help modulate and balance key hormones involved in metabolism and weight management like leptin. Research shows vitamin E supplementation can help optimise leptin levels.
For example, studies indicate that vitamin C plays a role in reducing belly fat by supporting fat burning and minimising fat accumulation around the midsection. In addition, vitamin D, calcium, and magnesium work together better to influence fat cell production and distribution in the abdomen. Getting enough of these nutrients can help reduce belly fat and waist size.
A Holistic Approach to Weight Loss
Ensuring you have enough magnesium in your diet is important for your overall health, but it’s not a miracle weight loss solution. At the end of the day, successful weight loss comes from a solid plan to develop healthy eating habits and exercise regularly. Peter LePort, M.D., medical director of MemorialCare Center for Obesity at Orange Coast Memorial Medical Center, says he wouldn’t recommend one dietary supplement for weight loss. “Patients need to get all of their vitamins and minerals,” he says. Instead, Dr. LePort recommends a good diet and exercise plan motivated by the desire to get healthy. If you are struggling with nutrition and weight loss, talk to your doctor or dietitian.