Magnesium and Weight Loss/Gain – a Buyer’s Guide for Nerds

Magnesium plays a central role in weight loss by improving insulin sensitivity, reducing inflammation and supporting energy metabolism. It also helps regulate stress and sleep, two important factors that affect hormone balance and appetite control.

How different varieties of magnesium could be beneficial against weight gain:

Glycinate

Magnesium glycinate is not directly linked to weight loss, magnesium glycinate may support metabolic health, reduce stress-related eating, and improve sleep quality, all of which can contribute to better weight management.

Citrate

While Magnesium citrate is not directly linked to weight loss, magnesium citrate may support metabolic health and regular bowel movements, which can improve digestion and energy efficiency in a healthy lifestyle.

Oxide

Magnesium oxide may indirectly support weight loss by relieving constipation and promoting regular bowel movements, though it does not directly influence metabolism or fat loss.

Hydroxide

Magnesium hydroxide may support weight loss indirectly by relieving constipation and promoting regular bowel movements, but it does not directly impact fat metabolism.

Malate

Magnesium malate may enhance metabolic efficiency and energy production, which could indirectly support weight management.

Lactate

Magnesium lactate can support metabolic efficiency and energy production, which may aid overall weight management.

L-Threonate

Magnesium L-threonate is not directly linked to weight loss, its ability to improve cognitive clarity and reduce stress may aid healthier lifestyle choices that support weight management.

Taurate

While Magnesium taurate not directly linked to weight loss, its ability to improve energy efficiency and support cardiovascular health may contribute to an overall healthier metabolic state.

Orotate

Magnesium orotate is not a direct weight-loss agent, magnesium orotate may support metabolic health and energy efficiency, which could indirectly benefit weight management.

Ascorbate

Magnesium ascorbate may support energy metabolism and reduce oxidative stress may contribute to an overall healthier metabolic state.

Aspartate

Magnesium aspartate may support energy metabolism and muscle recovery, potentially aiding an active lifestyle that contributes to weight management.

Chloride

Magnesium chloride may support metabolic health and energy balance, which can indirectly benefit weight management when combined with a healthy lifestyle.

Gluconate

Magnesium gluconate may support metabolic function and energy production, indirectly contributing to weight management in combination with a healthy diet and exercise.

Carbonate

Magnesium carbonate may support overall metabolic efficiency and energy production, which can contribute to maintaining a healthy weight.

Sulfate

Magnesium sulfate baths may help reduce water retention and promote relaxation, which can indirectly support a healthy lifestyle.

How Magnesium benefits Weight Loss – my 9 Notes from Science

1-7 are from Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. While 8 is from The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials

1. Magnesium Intake and Dietary Patterns
   Mg intake was positively associated with the intakes of whole grains, nuts and seeds, legumes, and dark-green vegetables, as well as the A Priori Diet Quality Score. In addition, those with greater Mg intake were less likely to be current smokers or have hypertension.
2. Inverse Association with Obesity
   After adjustment for potential confounders, Mg intake was inversely associated with incidence of obesity (Table 2).
3. Foods Rich in Magnesium and Obesity Risk
   In our sensitivity analyses, we found that the intakes of foods rich in Mg were consistently associated with lower risk of obesity, which further supports the potential beneficial influence of Mg on weight regulation.
4. Association with Anthropometric Indicators
   Mg intake was inversely associated with some relevant anthropometric indicators, such as BMI, and triceps, suprailiac, and subscapular skinfolds (Table 4), but not with waist and hip circumference.
5. Theoretical Anti-Obesity Mechanism
   Theoretically, Mg could have an anti-obesity effect because of its capability of forming soaps with fatty acids in the intestine and thus reducing the digestible energy content of the diet [46,47].
6. Protective Effects on Insulin Resistance
   Therefore, high intake of Mg may protect against the development of insulin resistance and type 2 diabetes, which may subsequently affect adiposity.
7. Role in Inflammation and Obesity
   Moreover, Mg may regulate chronic and low-grade inflammation, and thus lower the risk of obesity.
8. Longitudinal Association with Obesity
   The present study suggests that Mg intake is inversely and longitudinally associated with incidence of obesity and related anthropometric indicators.
9. Impact on Subgroups and BMI
   However, the change in body weight and waist circumference (WC) was significant in subgroups of participants with insulin resistance-related disorders, hypertension, obesity, magnesium deficiency at baseline, and females. We found a significant reduction in BMI following magnesium supplementation.