What effect does taking magnesium pills have on weight loss?

Cells in the human body use magnesium to produce energy, synthesize enzymes, and perform hundreds of chemical reactions. Magnesium is one of the essential minerals that the body needs for its proper functioning. This mineral is more involved in muscle contraction and function than anything else, and it also helps the heart maintain its normal rhythm. Studies show that magnesium also helps the body absorb calcium better, and if its levels in the body are good, it can also help strengthen bones. Did you know that magnesium pills can also be helpful in helping you lose weight? The effect of magnesium on weight loss is the subject of this article.

Effect of magnesium on weight loss

Magnesium may be effective in weight loss for the following reasons:

Regulate blood sugar

Magnesium helps regulate blood sugar and thus helps people who are overweight or at risk for diabetes to be more successful in losing weight by lowering blood sugar. A 2016 study found that magnesium is effective in regulating glucose levels in people with insulin resistance. Individuals who received adequate amounts of magnesium daily in this study experienced better weight loss by regulating blood sugar. In this study, the reduction in bloating due to magnesium intake was so evident that the researchers suggested magnesium as a possible treatment for the symptoms of PMS. Participants in the study also reduced their calorie intake and added exercise to their daily routine to lose weight better.

Reduce stress and improve sleep quality

Research has shown that magnesium may help reduce stress and anxiety and lead to better sleep quality. Researchers secreted stress and lack of sleep Cortisol (Stress hormone), which causes the body to store excess fat, has been linked. A 2017 study found that magnesium intake may reduce high levels of cortisol in the body and thus reduce anxiety. This study also showed that in this case, the person can lose weight better.

Increase cellular energy

If your weight loss diet includes high-intensity exercise, you need electrolytes to support and rebuild your cells. Magnesium along with calcium, sodium chloride, potassium and phosphate is one of the 5 main electrolytes needed by the body. The effect of magnesium on weight loss may be due to the fact that this element is an adjuvant needed in the production of ATP. ATP is a coenzyme required for energy transfer within and between cells. Magnesium acts as a cellular battery with ATP, providing energy from nutrients to cells. This process may help you consume more energy during endurance training and lose more fat.

Improve athletic performance

Studies have shown that the human body needs up to 20% more magnesium during exercise than at rest. Magnesium actually helps reduce the accumulation of lactic acid in the muscles. Because high levels of lactic acid in the body can cause muscle pain and fatigue, magnesium may help increase the effectiveness of exercise and thus lead to weight loss. Magnesium, along with the transfer of lactic acid, carries blood sugar into the bloodstream for energy during exercise, providing enough oxygen to the muscles.

Magnesium and help keep the heart rhythm constant

The effect of magnesium on weight loss can also be due to the fact that this mineral also plays a decisive role in the contraction of heart muscle. Heart rate and blood pressure are highly dependent on the body’s major electrolytes, such as magnesium. Magnesium helps balance the heart by binding to proteins and relaxing the heart muscle. Because magnesium is effective in reducing arrhythmias during exercise, it helps a person to exercise with better quality in order to lose weight and thus be more successful in losing weight.

Effect of magnesium on reducing inflammation in the body

Chronic inflammation is one of the main causes of overweight because in this case the regulation of the body’s metabolism is disturbed and metabolism is disturbed. If there is inflammation in the cells, the risk of metabolic syndrome is higher. Studies show that people with low levels of magnesium in their body have high levels of inflammation and high levels of blood sugar, cholesterol and triglycerides in their blood. Consumption of magnesium tablets in these people causes the synthesis of fatty acids and helps to reduce body mass index and maintain an ideal weight. Magnesium can also act as an electrolyte to prevent inflammation-related fluid retention and be useful for weight loss.

Improve mood by taking magnesium pills

According to research, taking magnesium pills or supplements can reduce the risk of depression and improve mood. As mentioned earlier, magnesium can reduce the secretion of the hormone cortisol in the body. This hormone is directly related to anxiety and stress. Other studies have shown that people with magnesium deficiency have a higher risk of developing depression. Depression and inactivity can be one of the causes of obesity and overweight. So by taking magnesium pills and reducing the possibility of depression in the weight loss process, you can be more successful.

The amount of magnesium needed daily

We have explained the reasons for the effect of magnesium on weight loss. But you should know that this does not mean that you will lose weight just by taking magnesium pills. Magnesium supplement is not a slimming pill, but for the reasons we have described, it can make the weight loss process easier. Weight loss will be followed by fatigue and constant tiredness. As an adult, you need magnesium daily in the following amounts, which you can meet by eating magnesium sources or, if necessary, magnesium capsules:

• Adults 19 to 30 years: Men: 400 Women: 310 mg
• People over 31 years: Men: 420 and women: 320 mg

Side effects of taking magnesium tablets

Magnesium supplements are completely safe; Provided you use them in the usual and recommended amounts. High levels of magnesium have the following side effects:

• stomach discomfort
• Diarrhea
• nausea
• Abdominal muscle cramps

If the magnesium levels in the body are much higher than normal, more serious side effects can occur, including:

• Muscle weakness
• low blood pressure
• Drowsiness
• Excessive thirst
• Impaired breathing
• Loss of appetite
• Irregular heartbeat

If you notice these symptoms, you should see a doctor immediately.

The final word

In this article, we examined the effect of magnesium on weight loss. If you use magnesium as a supplement, be careful not to use more than the recommended amount because as we have described, it will have unpleasant side effects. If you have magnesium deficiency, fix this problem so that your body can lose weight and burn fat more easily. Note that magnesium pills are not slimming pills and should not be used for this purpose.