Last Updated on November 7, 2022 by

Weight loss can seem like a daunting task — one that involves a lot of sweat and hard work. But did you know that you could speed up the process of your weight-loss goals with just two easy additions to your diet? If you’ve been thinking about how to shed those extra pounds, magnesium may be your answer. What is magnesium? How does it help with weight loss? Let’s take a look at magnesium — also commonly called “nature’s relaxant” — its benefits, ways in which you can get more of it in your diet, and even a tasty magnesium drink recipe!

Magnesium plays a number of roles in the body, and works synergistically with calcium for better muscle function. It also helps promote relaxation of muscle without sedation. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Magnesium For Weight Loss, make sure you read this article.

Magnesium For Weight Loss

Magnesium is an important mineral that your body needs in order to function. It helps you do a variety of important things including produce energy, regulate blood sugar, and cause necessary chemical reactions in the body.

Magnesium helps your bodyTrusted Source 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.

So how does this relate to weight loss? 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.

Read on to learn about adding magnesium to your diet and how it might help you lose weight.

Does magnesium help with weight loss?

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.

Should you add magnesium to your diet?

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

Some health conditions can lead to magnesium deficiencies, including gastrointestinal diseases like irritable bowel syndrome (IBS), Crohn’s disease, and celiac disease. Conditions like diabetes and kidney disease can also change the way your body absorbs and stores magnesium.

Stomach viruses that cause vomiting and diarrhea may also cause a temporary magnesium deficiency. Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels, too.

How much magnesium does your body need?

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

Where can you buy magnesium supplements?

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.

What are the risks of taking magnesium supplements?

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

Call your doctor or seek emergency medical care if you experience these symptoms.

It’s important to note that supplements are not regulated by the U.S. 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.

4 Supplements for Women That May Promote Weight Loss

Reach for these four reinforcements to enhance the effects of your diet and workout plan

We live in a world designed to help us undo our own mistakes. That’s why we have spell-check, password retrieval systems, and “Are you sure you want to delete?” prompts. These reinforcements, though they sometimes complicate our lives (darn you, autocorrect!), help protect us when we’re vulnerable.

So when it comes to diet, it also makes sense to have backups-a support system-that can help in your quest toward achieving your beach-body goals. If you’re already following the twelve principles of healthy eating from The Bikini Body Diet, these supplemental allies will enhance the effects of your diet plan to help you transform your body, gain confidence, and maintain your figure for good.

Magnesium

One major perk of this nutrient is its ability to relax muscles, keep you calm, and promote peaceful sleep, which in itself is a huge part of making any diet plan work. According to the National Institutes of Health, magnesium is needed for more than 300 chemical reactions in the body, including keeping the heart rhythm steady, regulating blood sugar levels, and helping lower blood pressure. Some research also suggests that a higher magnesium intake can reduce the risk of colon cancer, and many studies have shown that magnesium may help treat such conditions as osteoporosis, PMS, migraines, depression, and more.

In addition to those health benefits, magnesium can also aid in weight loss and body shaping. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, helping to alleviate undesirable tummy bloat. The recommend amount of magnesium for women under 30 is 310 milligrams, and 320 for women over 30. You’ll find magnesium in many foods, including leafy green vegetables, beans, and nuts. Supplements in pill or powder form are also widely available at health food stores. Try drinking warm water with a tablespoon of magnesium powder every night before bed: This can help you sleep soundly and stay regular, reducing bloat and discomfort.

Vitamin D

Vitamin D has many benefits for your overall health and bikini body goals, yet most of us are deficient in it. (In fact, if you live north of Atlanta or Phoenix, studies show you’re almost certain to be D-deficient most of the year.) So a daily vitamin D pill may be a necessary supplement to add to your diet. There are studies suggesting that vitamin D aids in increasing muscle strength, while having low levels of it is linked to such things as heart disease and cancer. Some research shows that people with low levels of vitamin D catch more colds or the flu than those with the highest amounts. That’s a benefit itself, but think about the trickle effect too: The more you get sick, the less you feel like exercising and the more susceptible you are to reaching for so-called feel-good foods.

In terms of weight loss, vitamin D may play an even more promising role by helping regulate hunger and appetite. A 2012 Iranian study in Nutrition Journal found that supplementation with vitamin D was associated with a 7-percent decrease in fat, and a small study from the University of Minnesota found a relationship between higher levels of D and fat loss, especially in the belly area. Of course, that doesn’t mean that taking vitamin D is a one-pill-cure-all. But to supplement your good exercise and eating habits, make sure you get the recommended amount every day through diet, sunlight (get at least 15 minutes outdoors, especially during winter months), and supplementation if necessary. You can get vitamin D in a variety of foods, such as fish, eggs, and fortified dairy products; the daily recommended intake is 600 IU. Research shows you’ll get better absorption of a vitamin D supplement if you take it with your largest meal.

Bilberry

The dried fruit and leaves of this plant, related to the blueberry, may provide beneficial effects for weight loss due to its antioxidant properties. One 2011 study in the journal Diabeteologia found that a diet high in bilberry (as well as fatty fish and whole grains) improved function of the circulatory system. One of these effects included improved blood pressure and other circulatory issues that are associated with being overweight.

Probiotics

Mounting research is drawing a connection between gut-health aids like probiotics-the healthy bacteria that live in our intestines or gut-and weight control. The ingestion of probiotics, either from foods like yogurt or supplements, has been shown to be effective at everything from boosting the immune system and reducing gastrointestinal problems to treating cancer. Research from the Washington University School of Medicine has linked obesity to a lack of gut flora diversity. Add yogurt to your daily diet, and especially if you’re vegan or lactose-intolerant, be sure to look for probiotic supplements with at least 5 billion active cells.

And don’t forget to buy your copy of The Bikini Body Diet today for even more body-sculpting advice and slim-down secrets for getting beach-ready in no time!