Does Magnesium Help You Lose Belly Fat?

Does Magnesium Help You Lose Belly Fat?
Magnesium, a mineral found in various foods and supplements, has been touted as a potential aid in weight loss. But does it really live up to the hype? We spoke with Dr. Paunel Vukasinov, a dual board-certified internist and obesity medicine specialist, to get the lowdown on magnesium’s role in weight management.

Regulating Blood Sugar and Insulin Levels

Dr. Vukasinov explains that magnesium can help regulate blood sugar and insulin levels, which can reduce cravings and stabilize energy levels, making it easier to maintain a healthy diet. This, in turn, can contribute to weight loss.

Anti-Inflammatory Properties

Chronic inflammation is associated with obesity, and magnesium has anti-inflammatory properties that may contribute to improved weight management. By reducing inflammation, magnesium can help create an environment that promotes weight loss.

Improving Sleep

Poor sleep is linked to weight gain, and magnesium can help improve sleep quality. By getting better sleep, individuals can support a healthy weight and reduce the risk of weight-related diseases.

Is Magnesium an Appetite Suppressant?

While magnesium is not classified as an appetite suppressant, it may reduce cravings and help prevent overeating by stabilizing blood sugar and insulin levels. This effect can indirectly support weight loss.

Recommended Daily Intake

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg per day for adults assigned male at birth and 310-320 mg per day for adults assigned female at birth. Dr. Vukasinov advises sticking to the RDA to ensure adequate magnesium intake without over-supplementing.

Magnesium Supplements vs. Food

Dr. Vukasinov recommends getting magnesium from food sources, as a nutrient-dense diet that includes whole foods can provide additional benefits, such as fiber, which improves overall health. Some high-magnesium foods include leafy green vegetables, legumes, whole grains, nuts, and seeds.

Side Effects of Magnesium Supplements

While magnesium supplements can be effective, they may cause side effects such as diarrhea, stomach upset, or cramping. Dr. Vukasinov notes that some forms of magnesium, such as magnesium citrate or magnesium oxide, can have a laxative effect. It’s essential to choose a reputable brand and follow the recommended dosage to minimize side effects.

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