[Article updated on 19/09/2023]
Magnesium (Mg) is a mineral of fundamental importance for our body because it is responsible for the metabolism of carbohydrates, proteins and fats. It is also fundamental for the health of the nervous system and the brain. Another very important function is its relaxing capacity with respect to the muscular system. Which makes it an excellent ally to combat cramps and muscle fatigue. However, a question arises: does magnesium make you gain weight? To address this concern, it is important to know more about this mineral.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
What is magnesium?
It is an essential mineral in many metabolic processes. It is necessary for the proper functioning of the immune system, the functioning of muscles and the transmission of nerve impulses. It is also essential for bone health and the proper functioning of the cardiovascular system. Magnesium also participates in protein synthesis and energy production.
If you have anxiety issues or feel moody, it may be due to low magnesium levels. By consuming magnesium, you will help your body relax. The muscles will stop contracting involuntarily and the heart palpitations will stop. You will no longer have panic attacks. Consumption of magnesium may also be beneficial in preventing irritability, muscle pain and feeling restless. However, it is important not to exceed the daily dose.
One of the properties of magnesium is that it is an excellent supplement for the heart. It also improves the functioning of blood vessels. Taking magnesium tablets can improve your blood pressure and lead to better absorption of calcium and potassium. People who have trouble sleeping can also benefit from the benefits of magnesium. This mineral also helps reduce stress, as it acts as a calming and relaxant.
In what foods are magnesium found?
Magnesium is found in foods such as:
- bran and whole grains
- legumes such as beans and soy
- almonds, cashews, peanuts, hazelnuts, pistachios, walnuts and chickpeas
- raw sea salt
- dried fruits in general
- leafy greens, tomatoes, potatoes, eggplant, zucchini, cauliflower and broccoli
- fruits such as strawberries, oranges, cherries, pineapples, grapes, melon and bananas
- dark chocolate
Since there are many foods that contain magnesium, one might think that it is difficult to achieve magnesium deficiency. In fact, only 30 to 40% of the magnesium we ingest through food is actually absorbed by our body. Much magnesium is lost due to grain refining, food preservation and cooking.
The recommended daily intake of magnesium is approximately 5 to 6 mg per kilogram of body weight. This figure is 10 mg for pregnant women and 15 mg for children. The need for magnesium is influenced by the amount of calcium, protein, phosphorus and vitamin D present in the diet. It increases in proportion to cholesterol levels.
On the other hand, magnesium deficiency is linked to various cardiac, neuromuscular, nervous disorders and many chronic diseases, such as diabetes, Alzheimer’s disease and heart disease.
Does magnesium make you gain weight?
To the question of “does magnesium make you gain weight?” ”, the answer is obvious. No, magnesium does not make you gain weight. On the contrary, it is an excellent ally for losing weight. There is no magic pill or product to lose weight quickly. But there is something you can do to speed up your weight loss: increase your magnesium intake.
But how can magnesium help you? Increasing your magnesium intake can help combat factors that contribute to obesity. It can improve your body’s ability to absorb and use important nutrients and minerals. It also helps you keep glucose and insulin levels stable.
According to a recent study published in the Journal of Pharmaceutical and Biomedical Analysis, as magnesium increases, the level of free testosterone in the body also increases. This hormone is known to increase muscle mass and decrease fat in both men and women.
As magnesium can improve protein synthesis, this may also promote muscle development. And the more muscle mass you have, the more calories you will burn. This mineral can improve your sleep quality and reduce stress, which helps with weight loss. It also ensures adequate energy production. Remember, if your energy level is high, you can be more active, workout longer, and burn more fat.
Does a magnesium deficiency make you gain weight?
What can make you gain weight is a magnesium deficiency. Magnesium plays an important role in our body’s ability to digest, absorb and even use the food we eat for energy. This includes fats, proteins, carbohydrates, vitamins, minerals and much more.
If we don’t get the proper amounts of magnesium, our bodies begin to lack these important nutrients. This can lead to health problems such as anxiety, hypoglycemia and obesity. Additionally, magnesium is necessary for energy production because it helps the glucose or sugar we eat convert into energy on time. If this doesn’t work as it should, glucose can turn into fat. And fat accumulation leads to weight gain.
The best way to fill this magnesium deficiency is through natural sources such as food. In this case, you will need to incorporate foods rich in magnesium into your diet. This can be a great start to achieving your weight loss goals and also improving your overall health. You can also take a supplement, but always consult your doctor before doing so.