Jerusalem Post

ByWALLA! HEALTH

This beloved supplement has received widespread coverage mainly for its positive effect on sleep, but it turns out it can also help with dieting.

More and more publications in recent years show that magnesium is one of the most essential nutrients for improving sleep and treating insomnia. Alongside these effects, this essential mineral also plays a central role in the functioning of the heart, muscles, and nerves, and may also support weight loss and maintenance.
Studies show that low magnesium levels may contribute to obesity. Such a deficiency can also indicate medical conditions that affect its absorption, such as celiac disease and inflammatory bowel diseases. Later, we will learn more about the recommended magnesium doses, but first, let’s see exactly how it affects weight:

Insulin resistance is a common medical condition in which the body’s cells respond less effectively to insulin, the hormone responsible for regulating blood sugar levels and transferring glucose into the cells. In this condition, the body produces more insulin to compensate for high blood sugar levels, which can increase fat storage in the body and also raise the risk of diabetes and obesity.

An interesting study found that one of the main ways magnesium supports weight loss is through its balancing effect on blood sugar. When sugar levels are balanced, there is a lower chance of experiencing extreme hunger and cravings for sweet foods—two factors that are famously the worst enemies of any diet.

Research has shown that magnesium plays an important role in the metabolism of an organic compound called ATP (adenosine triphosphate), a molecule that helps store and transfer energy in cells. For ATP to be active, it must bind to magnesium to form what is called a “magnesium-ATP complex.” This complex allows for more efficient metabolism, meaning magnesium helps the body burn more energy.
Additionally, magnesium affects the way the intestines process fats. When it binds to fats, it creates a kind of “soap” that the body cannot easily absorb. As a result, the body digests and uses less fat, which reduces overall calorie intake.

Chronic inflammation is one of the fundamental causes of weight gain and obesity. High levels of the inflammatory marker C-reactive protein (CRP) are common in people with obesity.
Studies have shown that magnesium can reduce inflammation associated with obesity. It regulates inflammatory pathways and lowers CRP levels. Since chronic inflammation makes weight loss difficult and encourages fat storage, reducing inflammation through magnesium may help with the slimming process.
Prolongs feelings of fullness
Magnesium also plays an interesting role in appetite regulation. The mineral encourages the small intestine to release a hormone called cholecystokinin (CCK), which helps suppress hunger and reduce the amount of food consumed. By increasing CCK levels, magnesium may promote a sense of fullness and prevent overeating. This way, without major changes to your diet, you may simply feel more satisfied with meals and snack less during the day.

So how much magnesium do you need and how can you get it?
The daily recommendation for magnesium varies according to age, sex, and health status. For men aged 19–30, the recommended intake is 400 milligrams per day, and for women of the same age, 310 milligrams. After age 31, the recommendation rises to 420 milligrams for men and 320 milligrams for women. Pregnant and breastfeeding women require slightly different amounts.
Magnesium can be obtained from the diet by consuming foods such as pumpkin seeds, chia seeds, almonds, cooked spinach, cashew nuts, black beans, and edamame. Peanut butter and potatoes with skin are also good sources of magnesium.
Although it is preferable to get magnesium from food, it is, of course, also possible to take dietary supplements available in various forms that the body easily absorbs, such as magnesium citrate, chloride, and lactate. It is important to note not to exceed the safe supplement dose of 350 milligrams, as higher doses can cause diarrhea, nausea, and stomach pain.