How much magnesium should I take daily for weight loss?

adults 19-30 years: men 400 milligrams (mg), women 310 mg. adults 31+: men 420 mg, women 320 mg.

healthline.com - Magnesium for Weight Loss: Does It Help? - Healthline

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Magnesium is an important mineral that your body needs in order to function. It helps you do a variety of important things including produce energy, regulate blood sugar, and cause necessary chemical reactions in the body. Magnesium helps your body conduct nerve impulses, muscle contraction, and normal heart rhythm by playing a role in the transport of calcium and potassium. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones. So how does this relate to weight loss? Some studies suggest the mineral might be helpful for people who need to lose weight. But that doesn’t mean the scale will budge after you start taking the supplement. Read on to learn about adding magnesium to your diet and how it might help you lose weight. Does magnesium help with weight loss? Magnesium may be helpful for regulating blood sugar and insulin levels in people who are overweight or obese. “A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels. This same study also showed magnesium helps with bloating and water retention,” says Dr. Sherry Ross, OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California. Magnesium supplements might be helpful for reducing unpleasant menstrual symptoms in women because of its ability to reduce bloating and water retention. Still, Dr. Ross cautions that taking magnesium alone has not been shown to be effective for weight loss. Instead, she says that your best strategy for long-term weight loss includes restricting calories, eating a healthy colorful diet, and exercising regularly. Should you add magnesium to your diet? In general, magnesium deficiencies are rare. But many Americans don’t get as much magnesium as they should in their diets. Magnesium is found naturally in many different foods. These foods are also healthy, so incorporating them into your diet could contribute to healthy weight loss. Magnesium-rich foods include: dark leafy greens

quinoa

whole grains

nuts

beans

fish

yogurt

tofu Some health conditions can lead to magnesium deficiencies, including gastrointestinal diseases like irritable bowel syndrome (IBS), Crohn’s disease, and celiac disease. Conditions like diabetes and kidney disease can also change the way your body absorbs and stores magnesium. Stomach viruses that cause vomiting and diarrhea may also cause a temporary magnesium deficiency. Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels, too. How much magnesium does your body need? According to the National Institutes of Health (NIH), the daily recommendations for magnesium are: adults 19-30 years: men 400 milligrams (mg), women 310 mg

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adults 31+: men 420 mg, women 320 mg

Where can you buy magnesium supplements? Magnesium supplements are available at many grocery or health food stores. There are also companies that sell them online. Supplements come in many different forms, including: magnesium oxide

magnesium chloride

magnesium gluconate

magnesium citrate

magnesium orotate Some types of magnesium supplements are absorbed better than others in the body. If you want to try adding magnesium supplements to your diet, talk to your doctor about the best form and dosage for your needs. What are the risks of taking magnesium supplements? Supplements deliver magnesium in a larger and more concentrated way than you’d get through regular foods, so there’s a possibility for negative side effects. These include: upset stomach

diarrhea

nausea

abdominal cramping More serious symptoms can result from “mega-dosing,” or taking a supplement in much larger amounts than the body normally gets naturally. These include: muscle weakness

low blood pressure

drowsiness

being overly thirsty

trouble breathing

loss of appetite

irregular heartbeat Call your doctor or seek emergency medical care if you experience these symptoms. It’s important to note that supplements are not regulated by the U.S. Food and Drug Administration (FDA). This means private manufacturers are responsible for making sure their products are safe for human use. These products might have other additives that may be harmful, or might not contain the ingredients or dosage that they claim. When choosing a company to buy from, make sure they’re well-known and trustworthy.

healthline.com - Magnesium for Weight Loss: Does It Help? - Healthline