As the second most abundant mineral in your body, magnesium is generally found in your bones and organs. It assists the body with daily functions that require you to be at optimal health. Magnesium is involved with energy production and digestion, just two processes that help you to maintain a healthy weight. So, is magnesium beneficial for weight loss and how?
Magnesium And Blood Sugar Levels
Magnesium has a significant part in blood sugar regulation. A 2013 study demonstrated that consuming high levels of magnesium is associated with lower levels of insulin and fasting glucose, helping to control your weight (1).
The role of magnesium in insulin enables the body to effectively convert blood glucose into energy. When you have more energy, you tend to crave less fatty foods and take up more exercise.
When you have low amounts of magnesium in your body, you can suffer with many symptoms, including a lack of energy. When magnesium levels are restored, you feel both physically and mentally well which gives you the motivation to eat better and take part in regular exercise.
Magnesium In Your Diet
A diet rich in magnesium also contributes to active weight loss. Magnesium is present in many nutritional foods that are low in saturated fats. Wholegrain foods like brown rice, which contain 44mg of magnesium per 100 grams keep you feeling fuller for longer, therefore, you are unlikely to overeat. Dark, leafy vegetables like spinach contain 79mg per 100 grams and are extremely healthy. Other foods rich in magnesium include seeds, nuts, beans, fish, bananas and dried fruit (2). These foods also contain lots of other nutrients that are vital for good health, such as vitamin C. Having a diet rich in these type of foods and limiting sugary, fatty and processed foods is a great way to lose or maintain your weight. Alongside regular exercise, weight loss can be successfully achieved.
Processed foods have no nutrients in them and contain unhealthy fats which contribute to weight gain. When the body lacks the nutrients required, you start to crave them. A mineral deficiency contributes to fatigue and tiredness. When you’re feeling lethargic, your body craves sugary foods for a quick energy boost. These type of foods are high in fat, leading to weight gain.
Magnesium aids the synthesis of fats, proteins and carbohydrates to ensure you receive the correct nutrients that your body requires. Essentially, it helps to balance your metabolism and provide the body with the energy it needs to function properly.
Magnesium And Mental Health
One major symptom of magnesium deficiency is anxiety and depression. These mental health illnesses can have an effect on your appetite, such as a poor or increased appetite. Consuming the recommended daily amount of magnesium can nourish the nervous system, helping to alleviate symptoms of stress and nervousness. Studies have shown that magnesium aids recovery from depression (3), thus, reducing symptoms that it can cause, including an increased appetite.
Though consuming magnesium does not directly impact weight loss, studies have signified that increased levels of the mineral can enhance testosterone levels, which help increase muscle mass, helping to burn more calories (4). However, for optimal weight loss, it’s best to consume a healthy diet alongside exercise, and only supplement your diet with magnesium if you feel you’re not gaining the recommended daily amount from your diet.