Magnesium Citrate Weight Loss: The Top Supplements of 2019
Do Magnesium Citrate Weight Loss supplements Work?
Magnesium Citrate is a supplement that’s proposed to be effective as a diuretic and for weight loss. But do Magnesium Citrate supplements actually work?
Let’s be real, there’s a lot of B.S on the market and in media, especially when it comes to weight loss. There’s no shortage of pills that promise miracles and easy shortcuts. One quick look at our weight loss blog and you’ll see that for every ten products that we review, only 1 of them might check out. So, if you’re here, reading or listening to this, you’re understandably asking yourself, does Magnesium Citrate for weight loss work?
The answer is, yes, and that’s why we’ve added it to our best supplement stack for weight loss guide. However, weight loss is a bit more complicated than just taking a supplement or pill and magically shedding off pounds without putting in the effort.
So then how does this magnesium citrate work for weight loss?
In our previous article, we went over the scientific journals and literature that we used to verify Magnesium Citrate weight loss. In this article, we will cover how Magnesium Citrate helps with weight loss, how much of it you need on a daily basis, and what the best brands are.
Quick Overview: The Top Magnesium Supplements
How Does Magnesium Citrate Help With Weight Loss?
Magnesium Citrate helps with weight loss by putting your body in a more athletic state. It improves muscle function, increases motivation, accelerates your metabolism, and has several other benefits that we’re about to cover.
Gives you access to untapped energy
Magnesium Citrate is an essential mineral for the production of ATP, which is our bodies primary source of energy for metabolic activity. Low ATP production means low energy and a slow metabolism. Taking Magnesium Citrate supplements can help our bodies metabolize our food faster and more efficiently, which leads to more ATP and thus more energy.
Helps Prevent chronic diseases that can lead to weight gain
When your body doesn’t react to insulin the way it is supposed to, it makes losing weight in a healthy way nightmarish. Multiple scientific studies have confirmed that Magnesium Citrate helps combat the effects of many metabolic chronic diseases such as diabetes and metabolic syndrome. To view that research, make sure to check out our research piece where we sum up our findings and link out to the various sources used.
Dramatically reduces inflammation across the body
Research has shown Magnesium Citrate to help with inflammation in several different ways. To begin with, it reduces presence of the stress hormone, Cortisol, throughout the body which leads to a decrease in bloating. Additionally, it alleviates inflammation from premenstrual symptoms.
Reduces excessive water retention
Magnesium Citrate is well known for its laxative properties in relieving constipation, which also results in reducing water retention. Excessive water retention can lead to bloating and fluctuations in weight. By pulling in water to the large intestines to soften your stool, Magnesium Citrate improves your bowel functions while getting rid of excess water.
Improves the metabolism of glucose
Magnesium Citrate is essential to the production of insulin, it binding properly, and several other metabolic activities. The lack of Magnesium Citrate leads to hypertension, metabolic syndrome, and increased insulin resistance. By taking Magnesium Citrate you prevent diabetic states.
As previously covered, Magnesium Citrate reduces the impact of Cortisol, the stress hormone, on your body. By taking the supplement before going to bed, you’re able to dramatically enhance the quantity and quality of your sleep by putting your body in a more relaxed state.
Reduces Cortisol levels and anxiety
Emerging research on Magnesium Citrate has shown it be a key component of reducing anxiety, depression, chronic pain, and reducing cortisol. High cortisol levels can lead to bloating, inflammation, poor athletic performance, poor sleep and a host of other health problems. By mitigating the impact of Cortisol on the body, Magnesium Citrate dramatically helps combat the problems mentioned above.
Relieves stress response on the body and improves mood
When cortisol levels are more regulated, this causes us to be less stressed in our daily lives, which is linked to natural, more effortless weight loss.
When Should You Take Magnesium Citrate?
Magnesium citrate weight loss supplements are recommended to be taken daily to obtain the most benefits. This is because magnesium citrate only works when a continuous production of magnesium is supplemented into your body so your levels can stay normalized and adverse symptoms from deficiency can be eliminated.
This is also the reason why magnesium citrate weight loss may take some time to fully start working because it takes some time for your body to normalize your magnesium levels. Taking magnesium daily around the same time each day is best, so you can keep your level normalized and consistent.
When it comes to taking magnesium citrate in the day or at night, there is no preferred option. It is best to pick a time of day that you will best remember to take it at and it can be taken with or without food.
If you are taking magnesium citrate specifically for sleep, then you should take it only at night 30 minutes before you go to sleep.
Do You Actually Need Magnesium Citrate Supplements?
If you have a diet that’s rich in the following foods, then you really don’t need a Magnesium Citrate Supplement: leafy greens, quinoa, tofu, fish, whole grains, yogurt, beans, nuts.
If your diet is not rich in these foods, then it’s likely that you don’t have a magnesium deficiency, but would still benefit from higher quantities. The most common scenario is that you have enough Magnesium not to be deficient, but not enough to benefit.
How Much Magnesium Citrate Do You Need?
The US National Library of Medicine in partnership with the National Institutes of Health have found that you need the following daily dosages of Magnesium Citrate:
- Women under 30 need 310mg.
- Women over 30 need 320 mg.
- Men under 30 need 400 mg.
- Men over 30 need 420 mg.
Going over or under these recommended dosages will not provide any health benefits, so it is best to follow them so there no possible adverse effects.
What Are The Side Effects of Magnesium Citrate?
Fortunately, magnesium citrate is a fairly safe and healthy weight loss supplement with very few mild side effects and no severe side effects. Some of the common side effects that have been reported from taking magnesium citrate are:
- Stomach issues such as gas, cramping, nausea, or vomiting
- Having high levels of magnesium in your bloodstream
- Imbalance of electrolytes or minerals in your body
These side effects vary from person to person and are found to be the cause of whether or not your body is sensitive to magnesium or the supplements you are taking specifically.
Where to Buy Magnesium Citrate for Weight Loss?
There’s plenty of online retailers out there selling magnesium citrate, but the most trusted place to look is on Amazon. Additionally you can couple Magnesium Citrate with other supplements to form a weight loss stack, for that, check out our guide on the best supplements stack for weight loss.
Here we review the best Magnesium Citrate Amazon brands:
The PhiNaturals Magnesium Citrate supplements is the most cost-effective solution available. There isn’t much to be said about it because PhiNaturals is straight forward: it brings all the benefits of Magnesium Citrate at an affordable price.
Pure Encapsulations Magnesium Citrate supplement is the premium option on the market. The increased price tag comes from their claim of sourcing pure Magnesium Citrate in their products as well as the ease-of-use. Pure Encapsulations is a brand that appeals to people who prefer swallowing capsules over pills.
If that sounds like you, then we recommend Pure Encapsulations Magnesium Citrate as your brand of choice.
For a long time, Solgar has been one of our favorite brands and we’re excited to see them making Magnesium Citrate supplements. Their brand is a favorite because they focus their products around bio-availability, or your body’s ability to absorb vitamins, minerals and nutrients.
Many supplements are rendered useless simply because the manufacturers didn’t consider the bio-availability or solubility of each mineral.
Although they aren’t the cheapest, Solgar’s Magnesium Citrate supplements definitely earns a spot as a brand favorite on our list.
Their customers love it and chances are, you will too.
What You Should do to Get the Most Benefits out of Magnesium Citrate?
When taking magnesium citrate for weight loss benefits people soon realize that it is not a magic pill that will shed off pounds and put in all the effort for you. To effectively lose weight and start a healthy lifestyle takes a lot of time and effort and there is no product that can do the work for you.
Magnesium citrate works best combined with a healthy diet and consistent exercise routine, not as a replacement for those things. Keeping the same unhealthy lifestyle and hoping magnesium citrate along with several other weight loss supplements will fix your situation will not work to your health benefit.
Magnesium citrate specifically works for weight loss by either normalizing your magnesium levels or improving them to the level where you get its positive benefits, which work directly with healthy lifestyle changes.
These supplements enhance your weight loss journey and may help you with health problems that may be getting in your way that aren’t directly linked to calorie restriction or exercise.
Magnesium Citrate and Weight Loss: Our Take on Using Weight Loss supplements
Most problems in life cannot be solved with a magic pill. Weight loss is definitely one of those problems. At the end of the day, your weight and health are a reflection of your lifestyle and life choices; it will always be that way. Unless you change your life style and habits, you will not see long-term success in your health no matter what you try.
But choosing to take Magnesium Citrate is a positive life choice. While there’s an infinite number of ways to make achieving your weight loss goals harder, there are only a few ways of making them easier. And one of them is through the proper supplements.
If you’re looking for more information on magnesium to improve your knowledge on magnesium deficiency and how magnesium works for weight loss look at our other article here.
- The Importance of Magnesium in Clinical Healthcare
- Research summary
- Magnesium Fact Sheet for Health Professionals
If you’re wondering what type of magnesium is best for weight loss, then it’s important to understand that first, there are two types of Magnesium, and that secondly, both of them help in different ways.
The first kind, Magnesium Citrate improves your sleep, mode, and energy – all critical factors in keeping you motivated to work out, your performance while working out and your recovery post work out.
The second kind, Magnesium Malate focuses more on boosting your energy. Both types of Magnesium are great for weight loss.
As mentioned above, Magnesium is an excellent supplement for weight loss. However, contrary to what anyone will tell you, it’s impossible to target fat loss in one specific area. To lose belly fat, you need to lose fat across the board until you lose the belly fat.
To improve your belly’s aesthetics, you can do exercises like the stomach vacuum to tighten your core, or weighted abdominal workouts to further develop the abs. Additionally, you can look into getting ergonomic chairs to improve your posture and prevent the “cauldron”, a very common condition where to do physical imbalances, your pelvis tilts forward and your fat spills like a tipping cauldron.
Magnesium Citrate will help you achieve any weight-related goals. It improves your athletic performance, recovery, motivation and mood – all critical things for both weight loss and gain. As long as the other components of a healthy weight loss/weight building lifestyle are in place, then Magnesium Citrate will be able to help.
If you’re wondering, is it safe to take 500mg of Magnesium a day? The answer is yes. Your body will urinate any excess. However, to put as little pressure on your liver as possible, it’s recommended to drink plenty of water.
If you take Magnesium consistently, then it doesn’t matter what time of the day you take it, as long as it’s after a meal. Taking supplements on an empty stomach dramatically reduces the bio-availability of that supplement, effectively rendering it useless. Taking Magnesium Citrate after a meal will increase the bio-availability.
Magnesium Citrate for Weight Loss: Does it Really Work?
When it comes to losing weight loss fast and easy, people will look to many different types of fad diets and daily supplements. Magnesium citrate for weight loss is a bit more complicated than just taking one supplement, and the rest of the work is done for you. Magnesium citrate can help you lose water weight quickly, but unless you use it correctly, you’re not to going to burn body fat or mass.
Magnesium for weight loss has intrigued many health professionals and researchers to look into its capabilities. Losing weight should never be as easy as taking a particular pill or drinking certain medications; you should learn the benefits certain products can give you. Magnesium citrate for weight loss can be helpful, but do the benefits stand up to the research done?
What is Magnesium Citrate?
Magnesium citrate is a mineral found in a wide variation of foods needed for your body to perform distinct biochemical functions. It is seen as one of the most abundant and essential minerals in our bodies, and yet the average person’s magnesium levels are usually too low. Magnesium deficiency often comes from a diet low in magnesium or eating specific foods that deplete the mineral from our bodies.
Magnesium citrate for weight loss is usually an over the counter medication used to treat constipation, and it works by bringing water into the intestines to soften your stools. This gives the medicine a laxative effect if used in high enough doses and you, in turn, can lose weight this way. The weight loss from magnesium citrate is water weight loss, not from actual calories being burned.
Although magnesium citrate can help in losing actual weight naturally by balancing your hormones and fighting fatigue by producing more energy.
Magnesium Citrate for Weight loss: What are the Benefits?
1. Supports Bowel Movements and Magnesium Citrate Water Weight Loss
Any laxative or medicine that helps with bowel movements will result in losing water weight. This doesn’t result in the type of weight loss you want, but it will show weight loss on the scale and even decrease in the amount of bloating you see. This leads to the fact that using magnesium citrate for weight loss is not going to work for everyone.
The people who can benefit from magnesium citrate in this way are people who experience:
- Irritable bowel syndrome
- Inflammatory conditions
These types of conditions can lead you to be constipated very often, which can lead to intense bloating and overall uneasiness. Bloating and inflammation is something that most people don’t realize effects their weight like eating a healthy diet and exercising will. Magnesium citrate for weight loss can also help for water retention and bloating during your period.
2. Reduces Insulin Resistance
Insulin is a specific hormone that can stunt your ability to burn fat as an energy source and in return, lose weight faster. Insulin resistance is where your insulin levels are raised higher than they naturally should be and causes adverse effects. Your body is then unable to burn fat, and it stores fat in your fat cells no matter how much you restrict your calories.
Magnesium citrate for weight loss is shown to reverse insulin resistance in your body if you are already deficient in magnesium. A study in Cardiovascular Drugs and Therapy found that triathletes who took magnesium supplements for four weeks straight tested for lower insulin levels and the stress hormone cortisol. Although, most people being deficient in magnesium show positive results in insulin resistance when magnesium levels are raised to normal levels. This supports the fact that people with magnesium deficiency or higher insulin levels will see the benefits of magnesium citrate for weight loss, but not someone without these difficulties.
3. Increases energy production and reduces fatigue
Magnesium citrate produces ATP, which is the primary energy currency in your body. ATP is also essential for your metabolism and the calories you burn with it. The energy you burn from your metabolism is in the form of ATP, so low energy generation equals a slow metabolism. If your body needs magnesium, you may be able to increase your metabolism and as a result, burns calories more efficiently.
Magnesium citrate for weight loss can also help if you want to keep up a high-intensity work out routine. Magnesium is one of the five vital electrolytes needed in your body, and when you are constantly sweating and expending energy, magnesium replenishes your body faster with needed energy. This can lead more energy for longer workouts and the motivation to finish your workouts or start them in the first place.
4. Relieving Stress and Better sleep
Sleep is not always known to be a crucial factor when it comes to weight loss and keeping a healthy lifestyle. Lack of sleep produces increased blood sugar and makes losing weight more difficult. Most people have experienced a lack of sleep at some point in their lives and have realized that they are more hungry throughout the day because of it.
Magnesium citrate can indirectly lead to weight loss by improving your quality or amount of sleep if you have problems with it, to begin with. If you suffer from sleep apnea or any other type of sleep disorder, you could be having trouble losing weight and magnesium citrate for weight loss can be of help.
Magnesium citrate for weight loss has also been shown to reduce stress and anxiety present in your life, and that can lead to a better quality of sleep. Magnesium citrate specifically reduces the stress hormone cortisol, which is a hormone that has been shown to cause the body to store extra fat.
Calcium, Magnesium, and Zinc Weight Loss Benefit Claims
Calcium and Magnesium Weight Loss
Calcium is known for preventing the effects dieting may have on bone mass and the possible degradation. By keeping your bones strong and healthy, you can keep exercising and losing weight at a healthy rate without health problems. Calcium and magnesium work synergistically, so using them both together brings out the most benefits when it comes to weight loss.
Scientists are still confused about how exactly calcium provides weight loss benefits, but it could be that it prevents your body from absorbing fat or inhibiting certain fat accumulating hormones. Magnesium for weight loss works with your metabolism in regulating it to burn more calories and producing ATP, which is our primary source of energy. Calcium and magnesium claim to work together by increasing your metabolism and preventing your body from absorbing fat cells.
Magnesium and Zinc Weight loss
The combination of magnesium and zinc in your body claim to build muscle strength, stamina, and muscle recovery. This can help increase the amount of energy used for your workout routines and in return, burn more calories. Muscle recovery can also be helpful for when you are starting to work out more often and keeping up a high-intensity workout routine.
There was a research study done on a group of NCAA football players who worked out twice a day and given magnesium and zinc supplements. The study found that there was a significant increase in the participant’s testosterone and growth hormone, which are connected to muscle growth. While these findings are very substantial further experiments that have been done, have not been consistent with those results.
Calcium, magnesium, and zinc for weight loss claim to work for people who have deficiency’s in these particular minerals. These minerals have amazing benefits for your body, but they are not magical supplements you can take and start shedding pounds. If you do have deficiencies in these minerals and start regulating your levels, you can use their benefits while restricting your calories and incorporating a healthy exercise routine. Zinc, magnesium, and calcium used for weight loss all provide benefits is the idea that combining them will give the best results. Certain minerals also work very well together and help each other in delivering specific benefits for our bodies. Although, the research done on calcium, magnesium, and zinc for weight loss is not very consistent and needs to be studied more in depth to provide significant enough results.