Who would have known that good old magnesium is amazing for weight management and insulin resistance? Many studies demonstrate the benefits of magnesium for weight management and insulin resistance, especially in people whom are already low in magnesium.
Magnesium is one of the most common nutritional deficiencies, which seems coincidental that obesity, insulin resistance, and diabetes is becoming increasingly problematic. The mineral magnesium is a co-factor for many enzymes involved in glucose metabolism.
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The blood-lowering hormone insulin stimulates magnesium uptake in insulin-sensitive tissues. An impaired response of various tissues to insulin is known as insulin resistance. Intracellular magnesium has been shown to be low in type 2 diabetes which is different than blood magnesium levels. However, both low plasma and intracellular magnesium levels have been associated with increased insulin resistance.
Magnesium is essential for energy production as it supports the creation of ATP, the body’s primary energy source. Low magnesium levels can slow metabolism and reduce energy production. Magnesium acts as a cofactor for several enzymes involved in glucose metabolism, making it crucial for converting glucose into ATP.
A well-functioning metabolism helps the body efficiently burn calories, maintain stable blood sugar levels, and sustain energy production. Magnesium deficiency has been linked to insulin resistance and impaired glucose metabolism, which can negatively impact overall metabolic health.
In addition to supporting energy production, magnesium plays a key role in managing insulin resistance. Elevated insulin levels prevent the body from effectively burning fat, keeping it in fat storage mode and making weight loss more challenging. Ensuring adequate magnesium intake may help regulate insulin levels and support fat loss.
Magnesium for insulin resistance
A study on oral magnesium intake in individuals with type 2 diabetes found that supplementation reduced fasting glucose, HbA1c, and insulin levels. A decrease in insulin levels indicates improved insulin sensitivity, as higher insulin levels are typically associated with increased insulin resistance.
In the study, participants with type 2 diabetes who received 2.5 grams of magnesium chloride supplementation experienced:
- 15% increase in serum magnesium
- 37% decrease in fasting glucose
- 30% decrease in HbA1c
- 9.5% reduction in the HOMA-IR index (a measure of insulin resistance)
These improvements were more significant than those observed in the control group, which did not receive magnesium supplementation. It’s important to note that while the study demonstrated the benefits of magnesium for insulin resistance the participants had low serum magnesium levels at baseline, which may have contributed to the observed improvements and the results may not be directly applicable to individuals with normal magnesium levels.
Another study in non diabetic overweight and insulin resistant subjects with normal blood magnesium levels found that taking magnesium improved fasting blood sugar levels and some measures of insulin sensitivity, compared to the placebo group. The study suggests that improving magnesium levels might help prevent the risk of developing type 2 diabetes in overweight insulin resistance subjects even with normal blood magnesium levels.
Magnesium deficiency can impair insulin receptor function, leading to increased insulin resistance and negatively affecting glucose metabolism and blood sugar regulation. Anyone who has high blood sugar levels is a type 2 diabetic or insulin-resistant should have both serum and intracellular magnesium levels checked. Supplementing magnesium is beneficial for insulin resistance when blood or intracellular magnesium levels are low.
Type 2 diabetes is on the rise, and magnesium deficiency is a common nutritional deficiency affecting approximately 70-80 percent of the population. 2.5 grams of magnesium chloride restores serum magnesium and improved insulin sensitivity in type 2 diabetics.
The intake of processed sugar and refined carbohydrates further depletes magnesium levels. According to the author of the magnesium miracle, 23 molecules are required to process 1 molecule of glucose.
I highly recommend reading the magnesium miracle to find out how common magnesium deficiency is and all the health problems caused by low magnesium levels. Sometimes a safe and effective mineral such as magnesium does the trick! Magnesium is one of my daily vitamins that I take to support healthy blood sugar balance and more.
Magnesium for Fat loss
A study done in obese children versus lean children showed significantly lower serum magnesium compared to thin children. The obese children in this study had higher levels of insulin resistance determined by higher fasting insulin than lean children. A potential cause for lower magnesium levels in obese children is low magnesium intake via the diet.
The obese children consumed a higher percentage of calories from fat and a lower percentage of calories from carbohydrates and fiber. Lean children consumed more magnesium from leafy green vegetables, fish, beans, yogurt, nuts, and peanut butter.
Eating magnesium-rich foods is important for fat loss and reducing insulin resistance associated with low magnesium levels. While the study measured serum magnesium correlated with obese and insulin-resistant children, they noted that measuring intracellular magnesium was more effective for determining magnesium deficiency.
Additional studies analyzing the benefits of magnesium using doses ranging from 48-450 mg of magnesium per day over 6-24 weeks found that overall magnesium supplementation led to a small reduction in BMI. However, the most notable benefits of magnesium for fat loss were observed in people who had insulin resistance, obesity, hypertension, or magnesium deficiency at the start of the study. In these subgroups, magnesium supplementation significantly reduced body weight and waist circumference.
Despite these findings, magnesium did not have a significant impact on overall body weight, body fat percentage, or waist-to-hip ratio when looking at the entire study population. This suggests that magnesium may support fat loss efforts primarily in individuals who are already magnesium deficient or have metabolic disorders like insulin resistance.
While magnesium supplementation alone is unlikely to cause fat loss in everyone, it may be beneficial for people struggling with fat loss due to insulin resistance or magnesium deficiency. By improving insulin sensitivity, magnesium supports better metabolic function, allowing the body to burn fat more effectively. Ensuring adequate magnesium intake could be a key factor in maintaining energy levels, a healthy metabolism, and optimal fat-burning potential.
Magnesium is one of the most abundant minerals present in living cells. About 65% of magnesium is in the bone, 34% in intracellular space, and only 1% in the extracellular fluid.
The recommended dietary allowance of magnesium in normal healthy adults is 350 mg/day for men and 300 mg/day for women. Not surprisingly, the average intake of magnesium is often under the RDA. Someone who is magnesium deficient would have to get 300 or 350 mg of magnesium per day via diet or supplement to replenish magnesium stores.
Intracellular magnesium is closely related to the level of fasting blood glucose. Both plasma and intracellular magnesium deficiency is associated with type 2 diabetes. Weight gain and type 2 diabetes go hand in hand, so magnesium is beneficial for weight loss and insulin resistance.
There are so many additional benefits of magnesium. Eating magnesium-rich foods and supplementing when necessary are beneficial for weight loss, insulin resistance, and much more!
Magnesium is required for over 800 functions in the body and also helps to support a healthy heart, the nervous system, and muscle relaxation. Here is a list of the top vegan foods high in magnesium for weight loss.
Optimal magnesium by Seeking Health contains bioavailable forms of magnesium to help support optimal magnesium levels in the body.
There are many underlying causes of weight gain and insulin resistance including a fatty liver, food sensitivities and inflammation. Magnesium deficiency is one of the underlying causes of weight gain, insulin resistance and type 2 diabetes especially when processed carbohydrates and refined sugar is consumed.
Fatty liver is a primary cause of type 2 diabetes according to professor Roy Taylors phenomenal research. He uses a low calorie diet of 800 calories consisting of liquid protein shakes to help people with type 2 diabetes rapidly lose weight and thus reverse fatty liver and diabetes!
If you are ready to lose weight and reverse insulin resistance sign up to get my weight loss challenge cheat sheet to help you lose fat and reverse fatty liver and insulin resistance.
This chocolate quinoa smoothie high in magnesium is fantastic for weight loss.
Additional References:
This is indeed a very informational post and very well framed to make it easier and interesting for the reader. Magnesium is becoming star mineral, thanks to the awareness about its number of health benefits. People know to use it for migraine, muscle pain and sleep to name a few common ones. The role of magnesium is less commonly know for glucose management…Thanks for sharing….
So glad you found it helpful! and yes magnesium is amazing for blood sugar and the utilization of glucose :)
What magnesium supplement do you suggest? I’m taking Magnesium malate right now.
I like Optimal Magnesium by seeking health. Magnesium malate is a great form and more specifically for energy. Magnesium glycinate and citrate or other forms I like too :)
Your article states that The recommended dietary allowance of magnesium in normal healthy adults is 350 mg/day for men and 300 mg/day for women but your recommended magnesium from seeking health contains 150mg 🤷♀️
Yes, I still recommend eating magnesium rich foods to reach your daily intake and the supplement to help reach those requirements.
What specific type of magnesium is recommended?? There are several available and I would like to try it for weight loss and pre diabetes. Thanks
I like optimal magnesium by seeking health but there are many reputable brands and forms that are all good. The one form I don’t recommend is magnesium oxide as it is the cheapest and least absorbable. I like magnesium glycinate, citrate, chelate, malate etc.
I recently started taking magnesium for sleep. I’ve had amazing results.
I used to flop around for long periods trying to fall asleep. But now I have had no problems. Also I dream more. I am also type 2 diabetic but haven’t had my A1C checked since starting the magnesium supplement
It would be interesting to see if it helps improve your AlC. If not I highly recommend checking out Roy Taylors research and low calorie diet to reverse fatty liver and type 2 diabetes as that is another primary underlying cause of insulin resistance and high blood sugars :)
Which magnesium are taking for sleep?
Magnesium glycinate is a great form or magnesium for sleep :)
Which Magnesium for weight loss is better?
I am not sure what forms of magnesium were used in the studies I referenced but whatever magnesium you absorb best. Forms I like are magnesium glycinate, malate and citrate. The one form I do not recommend and stay away from is magnesium oxide as it has the lowest absorption rate.
Hi Amber
I appreciate your articles as long as they dealing with today epidemic of diabetes.I myself am a diabetic for now decades.I always find useful materials in your articles. Thanks a lot.
God bless.