Magnesium is an essential mineral that your body requires in order to perform at the best of its ability. Magnesium plays a part in over 300 enzymatic effects within your body, such as metabolizing food, the transmission of nerve impulses, and the integration of fatty acids and proteins.
When it comes to magnesium and using it for weight loss, there have been many studies done to prove its validity. Since many people started taking magnesium supplements for its laxative purposes, it gets the reputation of only giving false weight loss results. Although magnesium is not only useful for relieving bloating and water retention, it also shows several other benefits towards weight loss.
Does science literature support magnesium for weight loss, or does it fall short of its weight loss claims?
What is Magnesium?
Magnesium or magnesium citrate for weight loss is an essential mineral and electrolyte in your body that it needs to function correctly. Magnesium primarily helps your body with muscle contractions, transporting calcium and potassium, and conducting nerve impulses.
Magnesium is also vital for cardiovascular and heart health by helping the transport of calcium and potassium. Magnesium is also known to be very helpful for regulating blood sugar and insulin levels in people who have weight or medical problems.
How Does Magnesium Work For Weight Loss?
Inflammation and bloating. Magnesium is shown to reduce inflammation and bloating in people who have problems with water retention and premenstrual symptoms. Inflammation and bloating are things that people usually don’t realize make a huge difference when it comes to weight loss and body image.
Muscle contraction and performance. Magnesium is a vital mineral that our body uses for our muscles to be able to contract and relax during our workout routines. This helps us in overall performance and being able to train harder for more extended periods of time.
Regulation of blood sugar and insulin sensitivity. Magnesium can help with the regulation of blood sugar and help people have more sensitivity to insulin hormones. Insulin sensitivity can wreak havoc on our bodies when focused on weight loss, such as not being able to lose weight as easily and storing our calories as fat, no matter how restricted your diet is.
What Does Science Literature Say About Magnesium for Weight Loss?
Magnesium in the topic of insulin resistance and regulating blood sugar shows that in people who are overweight and obese can get significant results for weight loss. A 2013 study discovered that taking greater amounts of magnesium through food or supplements promotes better control of insulin and glucose levels. It also showed significant effects on helping people with bloating and inflammation symptoms.
A study in Cardiovascular Drugs and Therapy found that giving magnesium supplements to triathletes showed better performances during their training in cycling, swimming, and running. They also tested lower for insulin resistance and for cortisol, which is the stress hormone. This shows that the impact magnesium has on weight loss works well for people wanting improvements on their workouts or stress levels.
Another study on exercise in the Journal of Sports Sciences discovered that when they gave professional volleyball players 250 milligrams of magnesium daily, they improved in their jumping ranges and arm movements. This shows significant results towards magnesium providing improvements towards muscle contraction. This can provide people who have difficulty exercising, or people want to put more effort into their workouts a way to do so. The more exercise you do, the more calories you burn and the more lean muscle mass you gain.