Table of ContentsView AllTable of ContentsMagnesium for Weight LossHow Much You NeedTypes of SupplementsFoods High in MagnesiumSupplement Side EffectsMagnesium Supplement Interactions

Table of ContentsView All

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Table of Contents

Magnesium for Weight Loss

How Much You Need

Types of Supplements

Foods High in Magnesium

Supplement Side Effects

Magnesium Supplement Interactions

Magnesium is an essential mineral found in the body, certain foods, and supplements. It is needed for several body processes, including blood pressure regulation, immune function, metabolism, and muscle and nerve health.

Magnesium has many benefits, such as supporting heart health, reducing inflammation, and maintaining blood sugar levels. Some research has also found that it may help with weight loss.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription medications. This means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.

6 Ways Magnesium Helps With Weight Loss

More research is needed to determine if a magnesium supplement significantly impacts weight loss. However, magnesium can improve several risk factors for overweight and obesity, including blood sugar control,blood pressure levels, and sleep quality.

1. It Controls Blood Sugar

People who consume a diet high in magnesium may be at lower risk of developingdiabetes. This is especially true for people withinsulin resistance, a syndrome in which cells do not respond to insulin, leading to high levels of glucose (sugar) and raising the risk of diabetes.

The body needs magnesium to useblood glucosefor energy. Low magnesium levels can worsen insulin resistance and lead to diabetes. The body also needs magnesium to secrete insulin in the blood properly.

One study found magnesium deficiency raises the risk ofobesityand diabetes because cells are not as sensitive to insulin as they should be. Taking a magnesium supplement can significantly improve fasting insulin levels, which may lower the risk of diabetes.

2. It Supports Heart Health

Magnesium supports heart health and regulatesblood pressure. The body needs magnesium to release nitric oxide, a molecule that relaxes the blood vessels and lowers blood pressure. A review found that daily magnesium supplements can lower high blood pressure levels.

Magnesium supplements may also improvecholesterol levelsin people with high cholesterol.People who take a magnesium supplement are also at a decreased risk of developing heart disease andstroke.

Heart disease and obesity are closely linked, and having a body weight that is considered overweight or obese puts stress on the heart.

3. It May Boost Metabolism

The body needs magnesium to convert food into energy (metabolism). Low levels of magnesium may lead to a slower metabolism.

Magnesium also helps the body move blood sugar into the muscles during exercise to improve your workout and reduce fatigue.Regular physical activity can aid weight loss efforts.

4. It May Reduce Inflammation

The body needs magnesium to control inflammation. A magnesium deficiency may trigger an inflammatory response, leading to chronic diseases over time.

A study found that magnesium supplements may improve inflammation and blood sugar control.Taking magnesium regularly has been found to lower the level ofC-reactive protein(CRP), an inflammation marker in the blood.

Magnesium supplements may also improve inflammation and bloating frompremenstrual syndrome(PMS) because magnesium levels fluctuate throughout the menstrual cycle.

Inflammation has been linked with weight gain. Research found that losing weight can improve inflammation in the body.

5. It Improves Sleep Quality

The body needs magnesium to fall and stay asleep. Magnesium binds to receptors in the central nervous system that activate the neurotransmitters responsible for sleep. Taking magnesium can improve yoursleep qualityand how long your body stays asleep.

Sleep quality affects metabolism and weight. Poor sleep increases the risk of obesity because it changes how your body uses blood sugar and insulin.

6. It Boosts Mood

Magnesium may boost your mood and lower the risk ofanxietyanddepression.This is important for weight loss efforts because depression raises the risk of obesity.

Magnesium is involved in brain function and mood stability. A magnesium deficiency may raise the risk of depression. Taking a magnesium supplement may reduce the risk of depression and anxiety.It may also improve symptoms in people who have depression.

How Much Magnesium Do You Need?

The amount of magnesium your body needs depends on age, sex, and overall health. Daily recommended dosages of magnesium are:

Signs of Magnesium DeficiencyWhile many people do not consume the recommended amount of daily magnesium, it is rare to have a deficiency. Signs of amagnesium deficiencymay include the following:No appetiteNausea and vomitingFatigueWeakness

Signs of Magnesium Deficiency

While many people do not consume the recommended amount of daily magnesium, it is rare to have a deficiency. Signs of amagnesium deficiencymay include the following:No appetiteNausea and vomitingFatigueWeakness

While many people do not consume the recommended amount of daily magnesium, it is rare to have a deficiency. Signs of amagnesium deficiencymay include the following:

Types of Magnesium Supplements for Weight Loss

Other forms of supplements includemagnesium oxideandmagnesium sulfate.

What Foods Are High in Magnesium?

Magnesium-rich foodsmay have naturally high magnesium levels or are fortified with the mineral. Foods high in magnesium include leafy green vegetables, legumes, nuts, seeds, and whole grains. Foods that are often fortified with magnesium include breakfast cereals and other types of grains.

Foods with the highest amount of magnesium include:

Despite magnesium’s benefits, it is estimated that over 50% of adults in the United States do not consume the recommended daily amount.

Magnesium Supplement Side Effects

It is rare to experience side effects from magnesium supplements. In people with healthy kidney function, the kidneys eliminate extra magnesium through urine. People withchronic kidney diseaseor who are taking certain medications may experience side effects from taking too much magnesium.

Possible side effects of magnesium supplements include:

Consumingvery high levels of magnesium(over 5,000 mg a day) can lead to serious health problems, including:

Always check with a healthcare provider before starting a new daily supplement routine. This is especially important if you are taking amedication that can interact with magnesium, such as:

Summary

Magnesium is an essential mineral for your metabolism, blood sugar control, immune function, and blood pressure regulation. It may also improve heart health, inflammation, insulin sensitivity, and mood. Because these conditions are associated with weight gain and obesity, magnesium may aid in weight loss efforts.

However, more research is needed. Always talk with your healthcare provider before starting a new supplement, especially if you have chronic kidney disease.

24 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Magnesium.Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015 Aug 25;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152Wan Nik WNFH, Zulkeflee HA, Ab Rahim SN, Tuan Ismail TS.Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control.World J Diabetes. 2023;14(1):26-34. doi:10.4239/wjd.v14.i1.26Solati M, Kazemi L, Shahabi Majd N, Keshavarz M, Pouladian N, Soltani N.Oral herbal supplement containing magnesium sulfate improve metabolic control and insulin resistance in non-diabetic overweight patients: A randomized double blind clinical trial.Med J Islam Repub Iran. 2019;33:2.Rosanoff A, Costello RB, Johnson GH.Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials.Nutrients. 2021;13(1):195. doi:10.3390/nu13010195Verma H, Garg R.Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis.J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454Zhao B, Hu L, Dong Y, et al.The effect of magnesium intake on stroke incidence: a systematic review and meta-analysis with trial sequential analysis.Front Neurol. 2019;10:852. doi:10.3389/fneur.2019.00852Powell-Wiley TM, Poirier P, Burke LE, et al.Obesity and cardiovascular disease: a scientific statement from the American Heart Association.Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973de Baaij JH, Hoenderop JG, Bindels RJ.Magnesium in man: implications for health and disease.Physiol Rev. 2015;95(1):1-46. doi:10.1152/physrev.00012.2014Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Cox CE.Role of physical activity for weight loss and weight maintenance.Diabetes Spectr. 2017;30(3):157-160. doi:10.2337/ds17-0013Nielsen FH.Magnesium deficiency and increased inflammation: current perspectives.J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742Mazidi M, Rezaie P, Banach M.Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis.Arch Med Sci. 2018 Jun;14(4):707-716. doi:10.5114/aoms.2018.75719Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z.Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms.J Caring Sci. 2012;1(4):183-189.Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Sleep Foundation.How magnesium who can help you sleep.Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021;252(2):125-141. doi:10.1530/JOE-21-0155Tarleton EK, Littenberg B.Magnesium intake and depression in adults.J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122/jabfm.2015.02.140176Milaneschi Y, Simmons WK, van Rossum EFC, Penninx BW.Depression and obesity: evidence of shared biological mechanisms.Mol Psychiatry. 2019;24(1):18-33. doi:10.1038/s41380-018-0017-5Boyle NB, Lawton CL, Dye L.The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety.Magnes Res. 2016;29(3):120-125. doi:10.1684/mrh.2016.0411Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067MedlinePlus.Magnesium in diet.Razzaque MS.Magnesium: Are we consuming enough?.Nutrients. 2018;10(12):1863. doi:10.3390/nu10121863Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326

24 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Magnesium.Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015 Aug 25;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152Wan Nik WNFH, Zulkeflee HA, Ab Rahim SN, Tuan Ismail TS.Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control.World J Diabetes. 2023;14(1):26-34. doi:10.4239/wjd.v14.i1.26Solati M, Kazemi L, Shahabi Majd N, Keshavarz M, Pouladian N, Soltani N.Oral herbal supplement containing magnesium sulfate improve metabolic control and insulin resistance in non-diabetic overweight patients: A randomized double blind clinical trial.Med J Islam Repub Iran. 2019;33:2.Rosanoff A, Costello RB, Johnson GH.Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials.Nutrients. 2021;13(1):195. doi:10.3390/nu13010195Verma H, Garg R.Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis.J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454Zhao B, Hu L, Dong Y, et al.The effect of magnesium intake on stroke incidence: a systematic review and meta-analysis with trial sequential analysis.Front Neurol. 2019;10:852. doi:10.3389/fneur.2019.00852Powell-Wiley TM, Poirier P, Burke LE, et al.Obesity and cardiovascular disease: a scientific statement from the American Heart Association.Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973de Baaij JH, Hoenderop JG, Bindels RJ.Magnesium in man: implications for health and disease.Physiol Rev. 2015;95(1):1-46. doi:10.1152/physrev.00012.2014Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Cox CE.Role of physical activity for weight loss and weight maintenance.Diabetes Spectr. 2017;30(3):157-160. doi:10.2337/ds17-0013Nielsen FH.Magnesium deficiency and increased inflammation: current perspectives.J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742Mazidi M, Rezaie P, Banach M.Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis.Arch Med Sci. 2018 Jun;14(4):707-716. doi:10.5114/aoms.2018.75719Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z.Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms.J Caring Sci. 2012;1(4):183-189.Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Sleep Foundation.How magnesium who can help you sleep.Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021;252(2):125-141. doi:10.1530/JOE-21-0155Tarleton EK, Littenberg B.Magnesium intake and depression in adults.J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122/jabfm.2015.02.140176Milaneschi Y, Simmons WK, van Rossum EFC, Penninx BW.Depression and obesity: evidence of shared biological mechanisms.Mol Psychiatry. 2019;24(1):18-33. doi:10.1038/s41380-018-0017-5Boyle NB, Lawton CL, Dye L.The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety.Magnes Res. 2016;29(3):120-125. doi:10.1684/mrh.2016.0411Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067MedlinePlus.Magnesium in diet.Razzaque MS.Magnesium: Are we consuming enough?.Nutrients. 2018;10(12):1863. doi:10.3390/nu10121863Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institutes of Health.Magnesium.Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015 Aug 25;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152Wan Nik WNFH, Zulkeflee HA, Ab Rahim SN, Tuan Ismail TS.Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control.World J Diabetes. 2023;14(1):26-34. doi:10.4239/wjd.v14.i1.26Solati M, Kazemi L, Shahabi Majd N, Keshavarz M, Pouladian N, Soltani N.Oral herbal supplement containing magnesium sulfate improve metabolic control and insulin resistance in non-diabetic overweight patients: A randomized double blind clinical trial.Med J Islam Repub Iran. 2019;33:2.Rosanoff A, Costello RB, Johnson GH.Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials.Nutrients. 2021;13(1):195. doi:10.3390/nu13010195Verma H, Garg R.Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis.J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454Zhao B, Hu L, Dong Y, et al.The effect of magnesium intake on stroke incidence: a systematic review and meta-analysis with trial sequential analysis.Front Neurol. 2019;10:852. doi:10.3389/fneur.2019.00852Powell-Wiley TM, Poirier P, Burke LE, et al.Obesity and cardiovascular disease: a scientific statement from the American Heart Association.Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973de Baaij JH, Hoenderop JG, Bindels RJ.Magnesium in man: implications for health and disease.Physiol Rev. 2015;95(1):1-46. doi:10.1152/physrev.00012.2014Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Cox CE.Role of physical activity for weight loss and weight maintenance.Diabetes Spectr. 2017;30(3):157-160. doi:10.2337/ds17-0013Nielsen FH.Magnesium deficiency and increased inflammation: current perspectives.J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742Mazidi M, Rezaie P, Banach M.Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis.Arch Med Sci. 2018 Jun;14(4):707-716. doi:10.5114/aoms.2018.75719Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z.Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms.J Caring Sci. 2012;1(4):183-189.Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Sleep Foundation.How magnesium who can help you sleep.Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021;252(2):125-141. doi:10.1530/JOE-21-0155Tarleton EK, Littenberg B.Magnesium intake and depression in adults.J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122/jabfm.2015.02.140176Milaneschi Y, Simmons WK, van Rossum EFC, Penninx BW.Depression and obesity: evidence of shared biological mechanisms.Mol Psychiatry. 2019;24(1):18-33. doi:10.1038/s41380-018-0017-5Boyle NB, Lawton CL, Dye L.The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety.Magnes Res. 2016;29(3):120-125. doi:10.1684/mrh.2016.0411Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067MedlinePlus.Magnesium in diet.Razzaque MS.Magnesium: Are we consuming enough?.Nutrients. 2018;10(12):1863. doi:10.3390/nu10121863Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326

National Institutes of Health.Magnesium.

Barbagallo M, Dominguez LJ.Magnesium and type 2 diabetes.World J Diabetes. 2015 Aug 25;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152

Wan Nik WNFH, Zulkeflee HA, Ab Rahim SN, Tuan Ismail TS.Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control.World J Diabetes. 2023;14(1):26-34. doi:10.4239/wjd.v14.i1.26

Solati M, Kazemi L, Shahabi Majd N, Keshavarz M, Pouladian N, Soltani N.Oral herbal supplement containing magnesium sulfate improve metabolic control and insulin resistance in non-diabetic overweight patients: A randomized double blind clinical trial.Med J Islam Repub Iran. 2019;33:2.

Rosanoff A, Costello RB, Johnson GH.Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials.Nutrients. 2021;13(1):195. doi:10.3390/nu13010195

Verma H, Garg R.Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis.J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454

Zhao B, Hu L, Dong Y, et al.The effect of magnesium intake on stroke incidence: a systematic review and meta-analysis with trial sequential analysis.Front Neurol. 2019;10:852. doi:10.3389/fneur.2019.00852

Powell-Wiley TM, Poirier P, Burke LE, et al.Obesity and cardiovascular disease: a scientific statement from the American Heart Association.Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973

de Baaij JH, Hoenderop JG, Bindels RJ.Magnesium in man: implications for health and disease.Physiol Rev. 2015;95(1):1-46. doi:10.1152/physrev.00012.2014

Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946

Cox CE.Role of physical activity for weight loss and weight maintenance.Diabetes Spectr. 2017;30(3):157-160. doi:10.2337/ds17-0013

Nielsen FH.Magnesium deficiency and increased inflammation: current perspectives.J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742

Mazidi M, Rezaie P, Banach M.Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis.Arch Med Sci. 2018 Jun;14(4):707-716. doi:10.5114/aoms.2018.75719

Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z.Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms.J Caring Sci. 2012;1(4):183-189.

Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007

Sleep Foundation.How magnesium who can help you sleep.

Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021;252(2):125-141. doi:10.1530/JOE-21-0155

Tarleton EK, Littenberg B.Magnesium intake and depression in adults.J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122/jabfm.2015.02.140176

Milaneschi Y, Simmons WK, van Rossum EFC, Penninx BW.Depression and obesity: evidence of shared biological mechanisms.Mol Psychiatry. 2019;24(1):18-33. doi:10.1038/s41380-018-0017-5

Boyle NB, Lawton CL, Dye L.The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety.Magnes Res. 2016;29(3):120-125. doi:10.1684/mrh.2016.0411

Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067

MedlinePlus.Magnesium in diet.

Razzaque MS.Magnesium: Are we consuming enough?.Nutrients. 2018;10(12):1863. doi:10.3390/nu10121863

Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326

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