Does magnesium help with weight loss—and how?

A key part of any weight loss journey is a balanced diet full of healthy, whole foods. If you’re curious about supplements, you’ve likely wondered about magnesium for weight loss. An essential mineral, magnesium is needed for a handful of bodily functions involved with weight, prompting some folks to add magnesium supplements to their routine.

But will magnesium actually support weight loss—and if so, how? Here’s what to know about magnesium and weight loss, plus what to keep in mind when taking it as a supplement.

Magnesium itself doesn’t directly lead to weight loss, says Lauren Harris-Pincus, MS, RDN, Ro advisor and cookbook author. However, it is involved in more than 300 bodily processes, including metabolic functions that are needed to support overall health and weight (think: fat and carbohydrate metabolism). Magnesium deficiency over a period of time is also associated with overweight and obesity, while higher magnesium intake has been linked to healthier weights. 

Keep in mind, though, that magnesium isn’t some magical panacea for weight loss. Boosting your levels of the mineral—be it eating magnesium-rich foods or taking supplements—likely won’t be effective for weight loss in and of itself. But it may support your slim down efforts when accompanied by tried-and-true tactics, such as eating a balanced (and appropriately low-calorie) diet and exercising regularly. 

Magnesium may lower inflammation 

Magnesium plays a key role in reducing inflammation in the body. 

Chronic low levels of magnesium may lead to inflammation, which can interfere with metabolic processes and, in turn, contribute to weight gain, insulin resistance, and an increased risk of obesity-related conditions. But research suggests that increasing magnesium levels through supplementation may help reduce this inflammation. 

One proposed way for how this may work is without enough magnesium, calcium levels can rise in certain cells, including fat and nerve cells. This can trigger the release of inflammatory proteins. By preventing this process, magnesium may reduce chronic inflammation and support metabolic health, potentially reducing the risk of weight gain and obesity over time. 

Magnesium may help limit fat gain

Magnesium could help reduce the accumulation of adipose tissue, or body fat. It’s thought to react with fatty acids in the intestine, a process that can reduce the absorption of said fats. This can decrease how much energy (i.e. calories) the body absorbs, potentially reducing the chances of weight gain. Additionally, magnesium has antioxidant properties, meaning it reduces oxidative stress in cells. This is noteworthy because oxidative stress can fuel the accumulation of body fat over time.

Magnesium may regulate blood sugar and insulin

Magnesium is essential for regulating insulin, the hormone that helps glucose enter cells, thereby making it an important part of controlling blood glucose, or blood sugar. In fact, low magnesium levels can lead to insulin resistance, which is when the body becomes less sensitive to insulin. States of insulin resistance are known to be unhealthy. Furthermore, insulin resistance can contribute to weight gain because higher levels of insulin can reduce lipolysis (the breakdown of fat cells) and increase the formation of fat.

Supplementing with magnesium may help, as studies in laboratories show it can  promote insulin sensitivity in fat cells of those with diabetes mellitus. 

Magnesium may lower stress and anxiety

Low magnesium levels have been associated with stress, anxiety, and depression. In some individuals, these mental health issues can increase hunger hormones and cravings for high-calorie foods (think: sugar-sweetened drinks and foods high in saturated fat). This can potentially increase calorie consumption, thereby boosting the risk of weight gain. Mental and emotional stress can also heighten inflammation and oxidative stress, further fueling weight gain over time.

Enter magnesium, a mineral also involved in brain function. It balances mood-related chemicals in the brain, which may work toward easing mental health issues and reducing weight gain. For example, daily magnesium supplements have been shown to reduce mental stress. There’s also evidence magnesium supplementation can improve mild anxiety and depression. Overall, the beneficial effects of magnesium on mental health may help people feel better overall and even have downstream effects of preventing weight gain associated with mental health-related challenges. 

Magnesium may improve sleep

A solid sleep routine is key for weight loss success. Otherwise, without enough shut-eye, the body will make more ghrelin (the hunger hormone) and less leptin (the satiety hormone). This can increase appetite and hunger, paving the way for weight gain. Inadequate sleep can also spike inflammation, another risk factor for weight gain and obesity.

By easing the aforementioned mental health issues, magnesium may be able to promote relaxation and make it easier to fall asleep. The mineral is also involved in the production of melatonin (the sleep hormone). Altogether, these effects (thanks to magnesium) may help support your overall health, sleep habits, and even your weight loss journey. 

Magnesium may reduce appetite

To recap: mental health issues and poor sleep can increase hunger hormones, increasing the risk of weight gain. As magnesium regulates both mood and sleep, it may also benefit your weight loss efforts. Plus, magnesium is involved in the production of cholecystokinin, a satiety hormone released by the small intestine. Cholecystokinin works by telling the brain you’re full, thereby reducing food intake and weight. 

Again, it’s unlikely that supplementing with magnesium will directly influence weight loss, Pincus says, especially if you already have normal levels of magnesium in your body. But if you have a magnesium deficiency, supplements can help correct low levels and optimize your metabolic function. This may have a positive effect on weight, body mass index (BMI), and overall health.

All that said, magnesium is available in different forms. But there isn’t any research that specifically indicates which of the minerals’ forms is the “best magnesium supplement for weight loss.” 

While a healthcare provider is best equipped to determine which type of magnesium may be a fit for you, here are the most common ones, according to Pincus and scientific literature: 

• Magnesium oxide. This form of magnesium is the least bioavailable, meaning it isn’t easily absorbed by the body. But it tends to be less expensive. Magnesium oxide may have benefits for those suffering from constipation, though it is also possible it  can cause gastrointestinal side effects in some people, Pincus says.

• Magnesium citrate. Compared to the other common forms, magnesium citrate has been shown to be the most bioavailable. It’s commonly used to ease constipation, but like magnesium oxide, it can also cause digestive upset.

• Magnesium glycinate. While it’s also highly bioavailable, this form of magnesium tends to be more gentle on the stomach, Pincus says. Magnesium glycinate is often touted for its purported calming effects that may help reduce mental health issues and improve sleep, but more research is needed to determine whether these results are generalizable.

You can find magnesium supplements in different formats (e.g. powders, pills). “Powders may be absorbed more quickly,” Pincus says. “But [they might] also be more difficult to take every day, depending on your lifestyle.” But as with all supplements, consistency, bioavailability, and proper dose are the most important factors, she notes. It’s also essential to remember that supplements are not regulated by the US Food and Drug Administration (FDA). Meaning, they do not undergo the same rigorous testing for safety and efficacy as, for example, prescription medications. 

The recommended dietary allowance (RDA) for magnesium depends on age and sex and can be up to 420 mg for adult males (those assigned male at birth) and up to 320 mg for adult females (those assigned female at birth). There’s also no dose of magnesium recommended for weight loss, Pincus says. So, if your goal is to shed pounds, be sure to work with a healthcare provider to determine how much magnesium to take, if at all. It may be beneficial to check your magnesium level to see if you have an existing deficiency—something you can do by scheduling a consultation with a healthcare provider.

In most American populations, the median magnesium intake is lower than the recommended values. So before taking supplements, it’s worth checking your levels and  trying to increase your magnesium intake via magnesium-rich foods first. Examples “include nuts, seeds, beans, leafy greens like spinach, soy milk, edamame, and whole grains,” says Pincus.

Signs of low magnesium

There are many signs of low magnesium, also known as hypomagnesemia. Early symptoms include:

• Nausea

• Vomiting

• Poor appetite

• Fatigue

• Weakness

Without treatment, hypomagnesemia can become chronic over time. As mentioned above, this can increase the risk of weight gain and obesity. It also might boost chances of developing: 

• Insulin resistance (such as the type seen in type 2 diabetes)

• Hypertension

• Depression and anxiety

When taking magnesium, there are certain things to keep in mind. Possible side effects of magnesium supplementation include:

• Diarrhea

• Nausea

• Vomiting

• Stomach upset

Though rare, it’s possible to develop high magnesium levels (hypermagnesemia) from taking too many supplements—i.e. above the upper intake level of 350 mg each day. Hypermagnesemia can cause serious side effects in extreme cases, including:

• Low blood pressure (hypotension)

• Thirst

• Drowsiness

• Muscle weakness

• Very slow breathing (respiratory depression)

• Muscle weakness

• Cardiac arrhythmia (heart attack)

Additionally, not everyone is a good candidate for magnesium supplements. Magnesium is processed by the kidneys, so people with kidney disease should use caution, as they’re more likely to develop hypermagnesemia from taking too many supplements.

As always, talk to your healthcare provider before taking magnesium supplements, especially if you are taking other medications so any potential interactions can be discussed.

• Eat a well-balanced diet. A balanced diet will naturally provide enough magnesium, as well as other essential nutrients to support healthy weight. This generally involves plenty of fruits, vegetables, whole grains, lean proteins, and foods with healthy fats. It also prevents weight gain by limiting foods high in sugar and saturated fats.

• Practice stress management. As mentioned, stress can increase the risk of weight gain via oxidative stress and inflammation, so managing it is key. Journaling, meditation, practicing hobbies, and deep breathing are great stress management methods to try.

• Exercise regularly. Regular physical activity will burn calories, helping you lose weight. The weekly recommendation is 150 minutes of moderate aerobic activity (or 75 minutes of vigorous activity), plus strength training twice a week, though this can vary depending on your individual circumstances. This will build muscle mass, increasing how many calories you burn at rest. 

• Consider weight loss medications.  Struggling to see results despite your best efforts? Or just looking to further your weight loss progress? Chat with a healthcare provider about your goals and any additional options that might help support your weight loss journey. If you have obesity or overweight with a weight-related health condition, you might be a candidate for FDA-approved weight loss medications, such as Wegovy (semaglutide) and Zepbound (tirzepatide). You can consult a healthcare provider in-person or virtually, such as through Ro. If you go through Ro, for example, your provider will assess your health history and weight loss goals to determine whether you’re qualified for treatment. And if so, they’ll discuss potentially prescribing medications and create a customized treatment plan.

If you have a magnesium deficiency, taking magnesium supplements may help your weight loss goals. However, the only way to know if you’re deficient is to consult a medical provider. Otherwise, magnesium supplements won’t instantly make the pounds disappear, and not everyone is a good candidate for them. Chat with a healthcare provider before taking supplements of any kind.

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Current version

October 02, 2024

Written by

Kirsten Nunez

Fact checked by

Raagini Yedidi, MD

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About the medical reviewer

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.