Although used for over 300 chemical reactions to keep the body working properly, many of which are responsible for energy, magnesium is one of the most overlooked minerals.
A lack of magnesium in the body creates low energy levels, chronic weight gain, and anxiety. Magnesium rich foods are widely available however a large number of American adults are magnesium deficient.
So how much magnesium for weight loss?
The recommended daily allowance of magnesium for young adults is 400 mg/day for men and 310 mg/day for women; for those over 30 years old, 420 mg/day for men and 320 mg/day for women.
Important things to know about magnesium are, as mentioned, most Americans are deficient; the standard test used by medical doctors is inaccurate because it can only test the bloodstream which contains such a low amount of ours body’s total magnesium levels, and also magnesium plays an important role on physical and muscle functions.
Having the proper amounts of magnesium levels in your body is vital to optimal performance. Since commonly consumed foods and activities deplete magnesium and since our bodies cannot produce magnesium alone then it becomes even more critical to increase magnesium intake. This is done so by selected food sources and supplementation.
Magnesium plays an important role in weight loss and weight gain patterns simply because it is an essential mineral that impacts the production of energy and the effectiveness of your metabolism. No need to chug energy drinks and soda or starve yourself; put in the right elements to any equation and you’ll enjoy the results.
Most American adults are magnesium deficient. It means that we need more magnesium and your body may not be functioning properly if levels are low.
Weight and its association with magnesium
Weight has a direct association with magnesium, magnesium helps the body digest, absorb and utilize proteins, fats, and carbohydrates.
It’s necessary for insulin to open cell membranes for glucose; magnesium also helps prevent obesity genes from expressing themselves.
The weight connection to magnesium is that magnesium, along with other vitamins, is an energy nutrient, they activate enzymes that control digestion and absorption.
If lacking necessary energy nutrients, your body cannot properly utilize food and could lead to severe symptoms such as obesity and hypoglycemia. A diet high in processed foods lack the essential nutrients our bodies need so people often find themselves overeating.
This desire to continue eating is mistaken for hunger but most likely is because the body is craving the nutrients that aren’t found in processed foods therefore you continue to eat empty calories that cause weight gain.
Magnesium is also necessary in the chemical reaction that allows insulin to direct glucose into cells. Without enough magnesium, both insulin and glucose will become elevated and contribute to obesity, especially in the abdomen, and Type 2 Diabetes.
If magnesium is deficient, glucose levels become elevated, kidney damage and other diabetic complications arise, further deficiency leads to hypertension, cholesterol buildup and heart disease.
People get magnesium from their diet but supplementation may be necessary for those with extremely low magnesium levels.
Your body needs a steady supply of magnesium throughout the day, increasing magnesium-rich foods in your diet is the ultimate solution. Eating green, leafy vegetables along with plenty of fruits and vegetables will help maintain magnesium levels.
“In general, magnesium is a safe supplement. There are no known reported cases of excess dietary magnesium causing harm. Excess supplemental magnesium can cause diarrhea and cramping.” [Link 1]
How Much Magnesium for Weight Loss? – Conclusion
Speaking with a qualified doctor and getting your magnesium levels checked will certainly assist you on your weight loss journey.
Since magnesium is difficult to test for in the body, you will most likely only get an answer if you are severely deficient.
Taking a low dose supplement won’t cause harm to your body as long as you’re following the recommended amount from your doctor. Clean eating will result in taking in large amounts of magnesium rich foods and help boost your metabolism.
With a variety of food sources available, it’s hard to pinpoint how much magnesium for weight loss you’ll need.
A good start would include eating at least 5 servings a day of the following foods:
- ½ cup of boiled spinach
- 1 cup boiled rice
- 2 banana’s
- 1 cup kidney beans
- 1 cup raisin bran
- 1 cup shredded wheat
- 1 cup oatmeal
- 2 slices of whole wheat bread.
Magnesium supplementation can aid in a small amount of weight loss but it must include further action to make a strong impact; a healthy diet, exercise, and other vitamins recommended by a doctor.
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