Top 8 Magnesium Supplements To Help You Lose Weight

Thinking about adding magnesium into your diet? If you aren’t getting enough, here are the best magnesium supplements that could help with weight loss.

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Losing weight doesn’t have to be as difficult as you think. I encounter so many people coming into my office that want counseling with their diet, but they’re also very frustrated with the process of dropping weight. They all have a goal weight in mind, but just can’t seem to get there. A lot of these people are ready and willing to try drastic measures to get the body that they want, but most don’t realize that there are some minor changes they can utilize to see a change in their weight loss productivity.

Magnesium has many health benefits for men and women. It is an essential mineral that the body uses for hundreds of different processes. It’s something that we need in order to maintain optimal health. A number of people use magnesium supplements to help them relax, to alleviate muscle cramping and to promote healthy blood sugar levels. Magnesium has also been used as a supplement that supports weight loss. It’s true. All this time, you may have just needed to supplement with magnesium to get things moving in regard to fat loss and weight loss.

What Is Magnesium?

Magnesium is a mineral that is very important for different functions and structures of the body. It’s essential for normal bone structure, it reduces your risk of heart disease, can prevent clogged arteries and even prevent osteoporosis. We can source magnesium from many of the foods that we eat, and as a registered dietitian I find that a lot of foods that are high in fiber tend to have a pretty high magnesium content as well. Some examples include seeds, nuts, dairy products, leafy greens and broccoli. Unfortunately, a lot of people aren’t getting enough magnesium from their diet alone, which is why supplementation is so important. The recommended daily allowance for magnesium is between 310 and 420 milligrams, depending on a person’s age and gender.

What Does Magnesium Do for the Body?

In regard to weight loss, magnesium doesn’t directly affect your body’s ability to promote fat loss, but it can indirectly help with your weight loss goals. For example, there have been studies that have determined that testosterone can be increased with the use of magnesium. When you have ample amounts of testosterone in the body, it can reduce your body fat percentage and increase lean muscle.

If you are experiencing a magnesium deficiency, you may notice symptoms such as nausea, fatigue, problems sleeping and weakness. This is a water-soluble mineral, so your body will get rid of what it doesn’t need. Though, some people will experience loose stools if they’re consuming too much magnesium.

How Can Magnesium Help with Weight Loss?

Measuring weight loss progress with a measuring tape on a woman

There are a number of ways that magnesium can transform your weight loss plan. Let’s take a look at how just a few hundred milligrams of this mineral can help you drop the pounds.

Could Help Regulate Blood Sugar and Insulin Levels

Magnesium has the ability to help you maintain healthy blood sugar levels. It also regulates insulin, which is a hormone that the body utilizes to lower your blood sugar to a healthier amount. When you have adequate amounts of insulin in your bloodstream, it will bind to different proteins that are on the surface of your cells. This allows for these proteins to utilize glucose from your bloodstream.

May Speed Up Metabolism

Magnesium has many functions, with one of them being it can help regulate metabolism. Metabolism is a process that the body utilizes to break down the food that we eat in a way that converts it into usable energy. Magnesium plays a role by helping to break down carbohydrates and fat that you consume from your diet.

Can Help You Get Better Sleep

While some causes of insomnia are out of your control, magnesium can very often have a positive impact on how soundly you sleep at night. Magnesium can help regulate and calm the nervous system, allowing our body to wind down in the hours leading up to bedtime. It also promotes the relaxation of muscles, which can leave you feeling comfortable and ready to drift off.

The Eight Best Magnesium Supplements to Help You Lose Weight

I have a number of magnesium supplements that I recommend to my clients, and here are my eight favorite ones.

#1. mindbodygreen Magnesium Sleep Support+

mindbodygreen magnesium supplement

When you're trying to lose weight, sleep becomes a top priority so your body can rest and recover. Mindbodygreen, in my opinion, creates the best magnesium supplement to help you lose weight because it helps you sleep better, longer and wake up feeling great.

We also chose this as the best for weight loss because it has shown to help promote relaxation, putting stress behind you, thanks to the ingredient JUJUBE. JUJUBE is a fruit used in traditional Chinese Medicine for calming and sedation. Research shows that high-stress individuals build stress genes that can cause stress-related reactions, such as stress-eating, feeling lethargic, and storing fat in the body.

Mindbodygreen Magnesium is vegan, melatonin-free, gluten-free, soy-free, GMO-free and non-drowsy.

It's priced at $60, but there is a 30% off promotion going on at the time of writing this. There are currently over 400 reviews with an average rating of 4.8/5 stars.

Pros

  • Contains magnesium bisglycinate, jujube and pharmaGABA®
  • Enhances sleep quality
  • Supports a healthy circadian rhythm
  • Promotes relaxation
  • Free shipping on orders over $35
  • Formulated, manufactured and packaged in the USA

Cons

  • Serving size is 2 capsules
  • Could take up to 2-3 weeks to adjust to this magnesium supplement, but everyone's body is different

#2. 1st Phorm Magnesium

Magnesium supplements 1st phorm

1st Phorm has developed this magnesium supplement to aid in a number of processes, including maintaining a strong bone structure, streamlining different cellular reactions and enzymatic processes while also helping efficiently convert food you eat into energy. You can use this supplement to facilitate proper muscle contraction and relax your muscles, so you recover from workouts faster. 1st Phorm Magnesium also regulates neurotransmitters throughout your brain and nervous system.

As the fourth most abundant mineral in our bodies, more than 50 percent of adults are deficient in magnesium. This can lead to issues such as osteoporosis, high blood pressure, heart disease, stress, diabetes and stroke. All of which can devastatingly affect your weight loss goals. When taken in the evening hours, this magnesium supplement from 1st Phorm will help you relax both your mind and body.

Pros

  • Supports mental and physical relaxation
  • Promotes cardiovascular health
  • Supports strong bones
  • Comes in different flavors
  • Powder form provides you with dosage flexibility

Cons

  • Contains stevia (controversial plant-based product) as a sweetener
  • Contains non-organic natural flavors

#3. Future Kind Vegan Chelated Magnesium Supplement

Magnesium supplement future kind vegan chelated

To combat the fact that half of all Americans are not getting enough magnesium from their diets, Future Kind created this Vegan Chelated Magnesium Supplement. It’s even more difficult to meet your daily magnesium requirements when you’re eating a vegan diet, and this product is designed to help with things like sleep quality, anxiety, energy and muscle function. Future Kind Vegan Chelated Magnesium Supplement has been designed to be gentle on the stomach while having a high bioavailability rate from magnesium bisglycinate chelate buffered. The exterior of the capsule is 100 percent plant-derived from the bark of the pine tree. This product has a 4.79 star rating out of five stars on the Future Kind website.

Pros

  • Supports a positive mood
  • Helps maintain optimal muscle function
  • Gentle on the stomach
  • Easy to absorb
  • Promotes quality sleep
  • Vegan friendly

Cons

  • Capsule-based, so you can’t really control your dose
  • Only includes 48 percent of the recommended daily allowance of magnesium

#4. Transparent Labs Magnesium Bisglycinate

Magnesium supplement transparent labs

Transparent Labs Magnesium Bisglycinate addresses magnesium deficiency, with a 300-milligram dose to be taken daily. It is formulated with a vegetable-based capsule that won’t break down prematurely. Your body will be able to absorb as much magnesium as possible to provide you with benefits relating to weight loss, better sleep, nervous system regulation and muscle relaxation just to name a few. Transparent Labs uses the non-laxative form of magnesium known as Magnesium Bisglycinate for a higher quality product. The entire product is vegan-friendly.

Pros

  • Has a high absorption rate
  • Affordably priced, and you can subscribe to save more money
  • Does not contain artificial sweeteners
  • No artificial preservatives

Cons

  • Contains just 300 milligrams of magnesium, which is only 71 percent of your recommended daily value
  • One serving size is three capsules, which is a bit much for just a magnesium supplement
  • Made in a facility that contains peanuts and tree nuts

#5. Dr. Tobias Magnesium Bisglycinate

Magnesium bisglycinate dr. tobias

Dr. Tobias Magnesium Bisglycinate contains 200 milligrams of magnesium bisglycinate per serving. It is formulated using a buffered chelated complex that can be easily absorbed by the body without any waste. It helps you sleep better, helps you relax, keeps your muscles from being tense and can shorten your recovery period after a workout. It’s also essential for nerve health, healthy bones and mobile joints. The Dr. Tobias brand produces very high-quality products, made in a GMP-certified facility. They do not use any GMO ingredients or artificial preservatives.

Created in 2013, Dr. Tobias took off after it was noted that the supplement industry was lacking quality fish oil supplements and other health-based items. The company took off and Dr. Tobias products have become a staple in many households for things like nutritional deficiencies and optimal wellness. This magnesium supplement is just one of many items you can use on a daily basis. They also offer different adult multivitamins, apple cider vinegar gummies, colon cleanses, candida support supplements and even pet items.

Pros

  • Supports a sense of calm
  • Improves your quality of sleep
  • Supports a healthy metabolism
  • Supports bones and joints
  • Maintains proper nervous system regulation

Cons

  • Only contains 200 milligrams per serving
  • There currently are no reviews or ratings listed for this product on the Dr. Tobias website. However, some of the brand’s other products are rated.

#6. Nested Naturals Magnesium Glycinate

Magnesium glycinate nested naturals

The great thing about the Nested Naturals brand is that they are extremely transparent about their products. For example, this simple Magnesium Glycinate supplement is based off of so much scientific research, you can’t not feel comfortable about taking it. Also, the brand has included a great deal of information right on their website to help you understand why their product is formulated the way that it is.

Made with chelated magnesium glycinate, this Nested Naturals supplement is designed to provide you with a number of health benefits that are not just limited to potential weight loss. This product can help boost your metabolism, which can lead to increased fat loss. It can also increase your energy levels so that you can hit the gym harder. If you are sore after a heavy workout, this magnesium supplement can help relax your muscles and shorten your recovery period. In addition, magnesium from Nested Naturals can strengthen your bones, promote healthy joints and protect your heart.

Pros

  • Boosts metabolism
  • Increases your energy levels
  • Relieves muscle cramping associated with heavy workouts
  • Strengthens your bones
  • Addresses nutrient deficiencies
  • Aids in weight loss
  • Vegan friendly
  • Third-party tested for safety

Cons

  • Only contains 48 percent of your daily magnesium intake

#7. Primal Magnesium

magnesium primal

This three-in-one magnesium complex from Primal Harvest contains three highly bioavailable forms of magnesium. This includes magnesium citrate, malate and glycinate. Along with these three types of magnesium, Primal Harvest has also included eight milligrams of zinc. Zinc is a key factor in how well your body can absorb magnesium. Designed to support bone, muscle, heart and immune health, you can help your weight loss along with Primal Magnesium.

For optimal performance, magnesium can support healthy muscle growth and maintenance. Promoting circulatory health protects your heart, and magnesium can also protect your body from oxidative stress. Oxidative stress can cause premature signs of aging and even cancer. Since magnesium is found in every cell of the body, we can use it to promote ample energy levels. Your workout will feel easier, but you’ll also have plenty of endurance to keep going. Lastly, being able to wind down by bedtime so you get a full night of sleep can help with metabolic function and fight off those unhealthy cravings the next day. You’ll be energized and focused on making healthy choices.

Pros

  • Supports healthy muscles and bones
  • Includes three different forms of magnesium
  • Boosts immune function
  • Promotes calm and restful sleep at night
  • Made in a GMP-certified facility

Cons

  • Contains zinc, which may or may not be something you’re looking to supplement with as well
  • Contains 74 percent of the daily recommended amount of magnesium, though this is one of the higher amounts I’ve come across in my research

#8. Amy Myers MD Magnesium Citrate

magnesium citrate amy myers md

This Magnesium Citrate supplement from Amy Myers MD is highly bioavailable so you can help draw water into your stools in order to experience more comfortable and frequent bowel movements. The formulation of this product is a little bit different than the others I’ve referenced in that it is made from organic acid chelated magnesium that is bound to citric acid. Use it to also ease muscle tension and promote relaxation. Third-party lab testing is used to confirm the safety and purity of this product.

Amy Myers MD claims that up to 90 percent of adults may be deficient in magnesium, and they encourage supplementation of this mineral if you’re not already doing so. By absorbing water into the intestines, your body will start to experience better regularity than ever before. You’ll feel less bloated and lighter overall. Two different formulas are available. This magnesium citrate version and also the magnesium threonate version, which is called NeuroCalm Mag. It promotes a state of calm that improves sleep, reduces anxiety and depression while also supporting focus and learning.

Pros

  • Relieves muscle tension
  • Promotes bowel regularity
  • Made with organic chelated magnesium
  • Supports brain health
  • Protects your cardiovascular health
  • Allows you to sleep soundly at night so you feel more energized the next day
  • Has a 4.9 star out of five stars, with more than 150 reviews listed on the Amy Myers MD website

Cons

  • This is a very low dose of magnesium. Only 100 milligrams are included in each dose, which accounts for 24 percent of your daily recommended amount.

Conclusion

Since magnesium is a water-soluble nutrient, you don’t have to worry too much about any kind of dangers or unpleasant side effects. Most people are able to tolerate magnesium as long as they are taking the recommended amount. If you do experience anything when first starting your magnesium supplement, you may notice slightly looser stools, a little bit of an upset stomach or nausea. These side effects tend to go away pretty quickly though.

In addition to using a magnesium supplement, you can also try to incorporate more of this mineral into your diet from the foods that you’re eating. Increase your intake of leafy greens, whole grains, nuts, beans, yogurt and fish to see if you notice a difference.

Should You Take a Magnesium Supplement To Help You Lose Weight?

It’s so important to make sure that you’re getting enough magnesium from your diet, and then supplementing it if you believe that you’re deficient. This isn’t just about weight loss. Magnesium is essential for so many different bodily functions. If you’re looking for a miracle weight loss solution, magnesium might not help you drop pounds upon pounds in just a few weeks, but it can absolutely streamline processes in the body that can aid in weight loss. Losing weight in a healthy and efficient manner can be accomplished with a combination of things, like diet, exercise and supplements.

If you’re currently struggling with your weight loss goals and feel there are gaps in your nutrition that could be affecting your success, consider taking one of the magnesium supplements for weight loss that I’ve outlined above. In addition to it potentially helping boost your weight loss, you may be surprised at how much better you feel overall.

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Courtney D'Angelo, MS, RD

Courtney D'Angelo, MS, RD, earned her masters degree in Nutrition and Foods from the University of Georgia. She's a Registered Dietitian at Morrison Healthcare and has a strong passion in helping people improve their wellness!

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