Magnesium on the periodic table and in pills.

Does Magnesium Contribute to Weight Gain? Unravel the Truth for Better Health Management

Magnesium is one of the essential minerals that your body needs to function correctly. This crucial mineral is critical to your overall health, from energy production and blood sugar control to relieving PMS and thwarting cramps. But can it really help you lose those extra lbs?

Numerous peer-reviewed studies point to magnesium playing a crucial role in weight management. It helps you regulate your blood glucose and insulin levels, which are essential for weight loss. Furthermore, its stress-reducing properties can help you curb emotional eating, aiding in weight loss.

That said, the discussion around the utility of this essential mineral in weight management is more nuanced than simply popping a pill and seeing the scale plummet.

Let's understand how this mineral affects your overall metabolism and how it can be of great help if you are trying to lose weight. 

Understanding magnesium and your weight

Magnesium is one of the more abundant minerals in various body tissues, including your bones. It plays a significant role in regulating several bodily functions that affect your weight.

It is an integral part of over 300 different enzymes that help carry out thousands of biochemical reactions in your body. Adequate magnesium levels help your body metabolize the macronutrients in your diet, facilitating efficient energy production and usage.

Elemental magnesium also plays a crucial role in managing your stress levels and curbing that binge eating habit that adds pounds to your waistline. 

Ensuring adequate intake of this essential mineral, either through diet or through high-quality supplements, can be a crucial component in a holistic approach to weight management.

Does magnesium make you gain weight?

Absolutely not! Magnesium does not cause weight gain. On the contrary, it can help you manage your body weight better. Having optimum magnesium in your body stabilizes your blood glucose levels, potentially reducing cravings and overeating.

Does magnesium make you lose weight?

Several peer-reviewed studies indicate that magnesium can help you lose and, more importantly, maintain your body weight. As a part of several enzymes that regulate your metabolic activity, magnesium regulates the way your body handles energy production and expenditure.

When you have the right level of this mineral, your body is able to handle the sugar surges better, prevent insulin resistance, and help burn more fuel. 

Additionally, magnesium improves your sleep and reduces stress, which are crucial for healthy weight loss. 

Does magnesium reduce belly fat?

While no single solution will magically help you reduce your belly fat, magnesium supplementation contributes to factors that will help you reduce fat, including your belly fat. 

Magnesium helps you shed body fat from all over your body, including your belly by:

  • Regulating blood glucose and insulin levels
  • Increasing energy production
  • Reducing stress
  • Improving sleep

What is the best type of magnesium supplement for weight Loss?

A variety of fish and supplements, including magnesium.

According to the 2015-2020 Dietary Guidelines for Americans from the USDA, magnesium is an under-consumed nutrient in the United States. Surprisingly, 50% of the US population above four years of age has magnesium intake below EAR (Estimated Average Requirement), as found out from dietary surveys.

So, it becomes evident that one must include magnesium supplements in their diet. But it is equally important to choose these magnesium supplements carefully to gain maximum benefit from them.

Some of the most common and readily available magnesium supplements are:

Magnesium citrate

One of the most common forms of magnesium supplements on the market is citrate salt, which has many benefits. Not only is it easy to absorb from your gut, but it also helps you tame the stress that is causing you to binge. 

Unlike some other forms of magnesium, citrate salt is also relatively easy on your tummy, and most people won't complain of gastric issues while on this supplement.

Besides, it has a lot of bioavailable magnesium that will help you quickly improve your blood magnesium levels.

Magnesium oxide

It is one of the options with the highest proportion of magnesium. However, magnesium in its oxide form is not as readily bioavailable as some other options on this list. While treating migraines and constipation relief is quite popular, it might not be your best choice for weight management.

That said, when you take this magnesium supplement, you can still improve your blood magnesium levels, but there are better options out there. 

Magnesium glycinate

One of the best weight loss magnesium supplements if you are weary of the gastric issues of magnesium. It is one of the easily absorbed organic salts of magnesium that does not cause any prominent gastric trouble.

It is also known for its calming effect on the brain, and if you are stress-eating and that’s what is causing weight gain, then this supplement can be of great help. 

Magnesium glycinate also improves your sleep and regulates the hormones that cause hunger pangs.

Magnesium chloride

While it has a good bioavailability, magnesium in the chloride salt might not be the best for your gut. It might cause cramps and gastric distress. 

Another potential drawback of this supplement is that it is well-documented to interact with several medications, including diuretics, antibiotics, and osteoporosis medications.

You must carefully consider several factors when picking a magnesium supplement. Some of the things you should ask yourself before selecting a supplement include:

  • What are my health needs?
  • Do I have any ailments, or am I taking any medications that might interact with supplements?
  • What is my end goal?

Answers to these questions will help you decide on the best supplement for you. Like any supplement, it is best to discuss its use with your healthcare provider before you start.

Your practitioner will be in a much better position to advise on which magnesium supplement to use and the quantities that you need to take.

The addition of magnesium supplements to a weight loss plan should come as an addition to good lifestyle choices.

If you are trying to lose weight, supplementation of magnesium from Why Not Natural is a great add-on. 

It has a unique formula combining several forms of magnesium to obtain maximum absorption and effectiveness. The 4-in-1 Magnesium Complex Supplement helps regulate essential body functions and can help you lose weight.

How much magnesium does my body need?

A person holding a magnesium pill in front of a glass of water.

Your body needs different amounts of magnesium based on your age, gender, and health conditions. The National Institutes of Health says that the Recommended Dietary Allowances (RDAs) for magnesium change with age and are different for men and women.

For grown men, they need around 400-420 mg a day. Meanwhile, adult women should get about 310-320 mg per day. Pregnant or breastfeeding women might need more, usually about 350-360 mg and 310-320 mg each day.

Remember, these needs can change depending on a person's health and lifestyle. For example, those who exercise a lot or are very stressed might need more magnesium. 

Also, some health issues, like stomach problems, can stop the body from absorbing magnesium. So, a more significant amount might be needed in these cases.

Magnesium occurs naturally in many foods. Poor feeding habits may, however, cause some people not to get sufficient magnesium from food only, contributing to weight gain. They might need extra help or supplements to ensure they get the right amount.

Any more than 350 mg a day of magnesium from supplements can cause harmful effects, primarily problems with your tummy. As always, talking with a doctor before using any supplement is recommended. 

Which foods are high in magnesium?

Magnesium-rich foods such as nuts, dried fruits, grains, avocado and more

Magnesium is widely found in nature, and you can get a significant amount from your diet. Some of the foods that are rich in this vital mineral are as follows:

Green leafy vegetables

Some of the best magnesium-rich foods are green leafy veggies. Think of spinach, kale, or Swiss chard; these are chock full of bioavailable magnesium that is easy on your gut and reduces chronic inflammation. Just one bowl of spinach will provide about 40% of your daily magnesium needs. 

Nuts and seeds

If you love almonds, cashews, and peanuts, you would love to know they are an excellent bioavailable magnesium source. For example, just one ounce of almonds contains 80 mg of magnesium. Nuts also keep you fuller for longer and curb hunger pangs.

Whole grains

Brown rice, quinoa, and whole wheat are excellent sources of magnesium. Consuming a cooked cup of quinoa will provide as much as 118 mg of magnesium.


A good number of minerals, such as magnesium, can be found in legumes, which are often staples in vegetarian diets. Include beans like chickpeas and lentils in your diet in order to up your intake of this essential mineral.


Three ounces of your favorite fish—salmon, mackerel, or halibut will supply about 90 mg of magnesium. Besides, these are also great for getting omega-3 fatty acids that will improve your heart and brain health.

Effective tips for weight loss

The key to healthy weight revolves around good food, good exercise, and control of lifestyle.

Here are a few easy-to-implement tips:

Have a balanced diet

Whether you want to lose weight, maintain your body, or build muscle, there is no alternative to a balanced diet. Include a good mix of macro and micronutrients in your diet. 

If you are trying to lose weight, it is also crucial that you control your portion sizes. Remember, a caloric deficit does not mean compromising essential nutrients.

Perform regular physical activity

Try to do at least 150 minutes of easy exercises like walking and jogging in a week, besides some muscle-building work. Choose activities you like so you can stick to them for a long time—it’s all about consistency.

Stay hydrated

Hydration will help your metabolism and fill up your stomach, saving you from overeating. Sometimes people think they are hungry when they are just thirsty!

Practice mindful eating

Watch what and when you eat. Stay away from distractions like watching TV when eating meals. Mindful eating can help us understand real hunger signs and stop overeating when we are full.

Get adequate sleep

Not getting enough sleep can mess with the hormones that manage hunger and desire for food. Try to get 7-9 hours of sound sleep every night.

Utilize mineral supplementation

If your diet lacks enough nutrients, consider taking supplements. For example, magnesium helps control blood sugar and metabolism. Always talk to a doctor before starting any supplements.

Takeaway: Magnesium can help you lose and keep off those extra pounds

Understanding the role of magnesium in the body is crucial for both overall health and weight management. 

Although magnesium, like other supplements, is not a direct solution for weight loss, foods rich in magnesium or the use of magnesium supplements assist in the diet to enable the body to perform its normal processes for maintaining a healthy weight.

Strategies for weight loss are incomplete without a balanced diet, exercises, enough water intake, conscious eating, and insight into sleeping and stress management, among others.

Consistency, patience, and understanding of overall health will come in handy in weight management rather than quick fixes offered by diets and exercise regimes. Always work with healthcare professionals before beginning any new supplementation to ensure it is suitable for your needs.

Get the 4-in-1 Magnesium Complex Supplement from Why Not Natural. It offers a balanced blend of different magnesium forms to support your dietary needs, contributing to your overall wellness journey conveniently and effectively.

Don't forget to subscribe to our newsletter to learn which supplements to take, how to combine them for maximum benefit, and other health tips to boost your energy and vitality. Plus, discover natural strategies to reduce hormonal imbalances, stress, and anxiety. Click here to get started!

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