Losing weight can be challenging. Many people choose to start on the weight loss journey only to find that they struggle to achieve their goals. They change their diet, exercise, and make lifestyle changes only to hit a plateau. They then give up and go back to their former ways.
These individuals may need more to help them achieve their goals. Many people are turning to magnesium for weight loss today. Humans need this mineral to complete various processes within the body. Magnesium helps with bone development, muscle function, and heart rhythm regulation. Can it truly help with weight loss?
What is Magnesium?
Magnesium is a micronutrient and mineral found in the human body. Most people get enough magnesium through their diet, which includes legumes, bananas, nuts, seeds, and soy. However, some people do need a magnesium supplement.
A magnesium deficiency has been linked to insulin resistance. When a person has this condition, cells within the body don’t respond well to insulin. Insulin is responsible for blood sugar control, and insulin resistance prevents people from taking up glucose from their blood. A magnesium deficiency may also put the body in a pro-inflammatory state. Insulin resistance and this pro-inflammatory state can cause a person to gain weight. Increasing the magnesium level in the body may help combat this insulin resistance and pro-inflammatory state so the person loses weight.
Magnesium and Sleep
Magnesium may also assist with weight loss because it has calming effects. When a person is calm, they can sleep better. Restful sleep is needed to lower ghrelin levels in the body. Ghrelin is the hunger hormone. When a person suffers from a sleep deficiency, they need more energy from food. Ghrelin tells them they need to eat more. By taking magnesium, they can increase their sleep so they won’t be tempted to overeat during the day.
Obesity and a Magnesium Deficiency
According to a 2021 study, obese individuals are more likely to suffer from magnesium deficiency. Nevertheless, a person cannot begin taking magnesium supplements and expect the weight to fall off. They must take other steps besides supplementing with this macronutrient to see their desired goals.
Signs of a Magnesium Deficiency
The United States Department of Agriculture reported in 2019 that 50% of Americans don’t get enough magnesium from their diet. According to the National Institutes of Health, adult men need 400 to 420 mg daily, and adult women need between 310 and 320 mg daily.
Signs of a magnesium deficiency include a loss of appetite, vomiting or nausea, fatigue, and weakness. Muscle cramping and twitching are also common with this deficiency. Individuals with type 2 diabetes or chronic alcoholism are more at risk of magnesium deficiency. However, any person may struggle with a lack of this mineral, making supplementation with magnesium glycinate a beneficial option for maintaining optimal levels.
Men and women who suspect they have this deficiency should speak to their doctor immediately. A blood test will determine if they are low in this micronutrient. The doctor can then make recommendations on how to overcome the deficiency.
Excessive magnesium can lead to health issues, so the correct dosage is needed. Anyone who is struggling with nausea, diarrhea, or stomach cramps after taking a magnesium supplement may be getting too much. An extremely high dose can lead to exhaustion and possibly cardiac problems.
Losing Weight
Individuals who wish to try magnesium for weight loss will need to take other steps to achieve their weight loss goals. They need a nutritious diet consisting of whole foods and plenty of water. Men and women should increase their protein intake and exercise regularly to lose weight.
Magnesium may help with weight loss, but people must take other steps to achieve their goals. Anyone worried that a magnesium deficiency may contribute to weight gain should see their doctor. The doctor can also help them develop a weight loss plan that meets their needs and will help them achieve these goals.
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