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Magnesium and Weight Loss: A Beginners Guide

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By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

magnesium and weight loss
If you’re looking for a solution to help you lose weight then you may want to take a look at the relationship between magnesium and weight loss.

You may be surprised by what you find!

Of course, there is no “magic pill” for weight loss, but if you search the web, you’ll quickly notice that magnesium pops up many times.

In fact, research demonstrates the link between magnesium, insulin resistance, and weight loss.

But, knowing the link exists isn’t enough.

You need to understand how magnesium affects weight loss, why it is important to your body, and how much you should be taking.

Read on to discover the real connection between magnesium and weight loss.

 

The Importance Of Magnesium To Men

Your body needs seven key nutrients and an array of minerals to work properly.

Although the amount of each mineral is small, not getting enough of them will have a surprisingly large effect on your body.

You don’t necessarily need all the minerals every day, but your body does need a steady flow of them.

Of course, in the perfect world, you would get all the minerals you need from your food.

However, this is not always the case, supplements may be necessary to ensure you’re getting the dose of magnesium that your body needs.

Magnesium is essential for over 300 chemical reactions inside your body.

While it is impossible to list all the reactions, here are some of the more important ones!

Testosterone Production

The majority of the testosterone in your body is actually bond to a compound called SHBG, (Sex Hormone Binding Globulin).

Unfortunately, your body is unable to utilize this type of testosterone, it can only use free testosterone.

Magnesium actually helps your body boost levels of free testosterone, which is the male hormone and responsible for your libido, hair growth, and even your general energy levels as you age.

Having the right amount of magnesium can really boost your energy levels!

 

Bone Strength

Calcium is essential for strong bones. However, it is possible to have too much of a good thing!

This is where magnesium comes in; when you consume magnesium it encourages your body to produce calcitonin.

This is a hormone that regulates the levels of calcium in your body, ensuring you don’t have too little or too much bone.

In the process, it ensures your bones are strong and healthy.

You probably don’t need to be told that greater bone ass decreases your chances of injury if you fall, a common issue for older men.

Exercise Performance and Recovery

Magnesium is an electrolyte that helps to transfer energy and other substances in and out of your cells.

When you exercise you use your stores of magnesium, if you don’t have enough magnesium then your body will be unable to function efficiently.

In short, your energy levels will suffer, your performance will go downhill, and you’ll find that your recovery time is longer.

On top of this, you can even increase the risk of injury as your body is already lacking this important mineral.

You may also be surprised to learn that strenuous exercise can actually cause DNA damage.

Having enough magnesium in your body can prevent this damage from occurring.

Blood Pressure

Research shows that magnesium has a positive effect on your blood pressure, and that alone is a good enough reason to make sure you’re getting enough of it!

Especially as high blood pressure has been linked with an increased risk of stroke.

 

Maintaining Your Mood

Your mood is controlled by the amount of serotonin in your brain.

You need magnesium to ensure your body produces enough serotonin.

It doesn’t just help you to maintain your mood, low levels of magnesium can actually increase your risk of depression.

Muscle Strength and Flexibility

Magnesium is a critical part of the production of Insulin Growth Factor, (IGF-1), this is the compound that your body uses to grow new cells, specifically muscle cells.

It also allows them to grow stronger.

But, that’s not it! Magnesium also plays a part in the production of ATP, an essential compound for fuelling your cells!

You’ll also find that magnesium is essential to the proper contraction and expansion of all the muscles in your body.

Not having enough magnesium will lead to tight muscles.

Boosts Oral Health

Looking after your teeth is important.

While most people know that calcium is an important part of tooth development and strength, not many people realize that magnesium plays just as an important role in tooth health.

This mineral is key to the production of enamel, the hard outer coating of your teeth.

It also helps to prevent your gums from swelling and your teeth from working loose.

In short, magnesium is good for periodontal health.

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Types Of Magnesium

You may have noticed that there are several different types of magnesium supplements available.

Magnesium Chloride

This is extracted from saltwater and is generally regarded to be very effective. However, it is also known to give diarrhea.

Magnesium Sulfate

This is commonly known as Epsom salts and will bring up images of bath time. It is also known to have a laxative effect on your body.

Magnesium Citrate

This type of magnesium is harvested from citric acid and is absorbed easily by the body, making it one of the most recommended types of magnesium on the market.

However, if you take magnesium in this form you should drink plenty of water as it can imbalance your minerals and cause dehydration.

Magnesium Oxide

This is often used to improve your digestion. But, it should be noted that it is not very bioavailable, meaning that it is not easily absorbed by your body.

Magnesium Glycinate

In this type, magnesium is formed with the amino acid glycine, which is known to calm the human body. It will help your muscles relax without giving you diarrhea.

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Symptoms Of Low Magnesium

Magnesium and weight loss are connected but, you should also be aware of the symptoms of low magnesium.

This will tell you if you need more magnesium, it can cure the following symptoms as well as helping with your weight loss goals.

Weight Gain

Magnesium and weight loss are linked, which makes it fairly straightforward to conclude that low levels of magnesium will help you to gain weight.

Put simply, if you haven’t got enough magnesium over 300 chemical reactions in your body suffer, including those that help you to process food and give you energy.

Without these, you will gain weight.

Finding it Hard to Fall Asleep or Stay Asleep

Without magnesium to power all the processes in your body, you’ll find that it is much harder to shut down and fall asleep, no matter how tired you think you should be.

The issue is that your body doesn’t have the right minerals to produce GABA, which means you’ll find it hard to relax and go to sleep.

Being Tired in the Daytime

Adequate levels of magnesium will help to improve your energy levels and exercise performance.

If you haven’t got enough magnesium the opposite is true, you’ll feel tired during the day.

 

Anxiety and Depression

We’ve already touched on how magnesium can affect your mood.

If you’re low in magnesium then depression and anxiety will quickly become the norm for you.

This can be a hard-to-break cycle and one that is best avoided.

Nervousness

Magnesium is known to work with your neurotransmitters which send messages around your body.

However, if you’re low on magnesium your neurotransmitters may not work effectively, this will leave you feeling nervous about almost any situation.

Irritability

Magnesium helps you to stay calm if you don’t have enough you’re likely to find yourself becoming irritable with everyone.

You simply won’t have the minerals you need to create the mood imbalance and stop being irritable unless you start taking a magnesium supplement.

 

Magnesium and Weight Loss: The Hidden Connection

So, you know that magnesium is important and you even know what happens if you don’t have enough magnesium.

But, how do magnesium and weight loss connect together?

In the first instance, magnesium will help to ensure you don’t retain more water than you need.

It will also boost your energy levels and help your hormones to remain balanced.

Increased energy means you’re more likely to exercise and burn off calories.

Magnesium also lowers your insulin resistance. This reduces your likelihood of contracting type 2 diabetes.

Reducing your insulin resistance also means your body will be better able to convert the sugars you eat into energy, all you need to do is the exercise to complete the process.

If you combine this with a change in your eating habits you’ll find it is very effective at encouraging weight loss.

You can check out this free 1-day meal plan to help get your new eating habits started.

Don’t forget, low levels of magnesium don’t just help you to gain weight, they can also prevent you from losing weight.

 

Magnesium Requirements Per Day

You’ll get most of your magnesium from the foods you eat.

But, if you need, or want, a supplement, then you should take up to 300mg per day.

Any more than this can have unwanted side effects.

However, it is also worth noting that much of the magnesium you consume will actually be secreted through your skin and waste products, this makes it difficult to overdose on magnesium.

Please note, I said difficult, not impossible.

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Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Magnesium Rich Foods

If you’re hoping to connect magnesium and weight loss then you may want to consider adding some of these foods into your daily diet:

  • Green leafy vegetables
  • Nuts and seeds
  • Fruit, especially bananas, raspberries, and figs
  • Vegetables
  • Seafood, especially salmon, tuna, and mackerel
  • Legumes

Check out this free 1-day meal plan for some great meal suggestions that will allow you to incorporate these magnesium-rich foods into your diet, without damaging your budget.

 

Top Tips When Using Magnesium To Lose Weight

Magnesium is directly linked with testosterone production.

As testosterone is an essential hormone for your libido and energy levels, increasing it is a good idea.

Adequate levels of testosterone will allow you to exercise harder, this will boost your metabolism and help you to build more muscle.

Both of these factors will encourage a greater calorie burn, helping you to lose weight.

Of course, you do need to consider what food you’re eating as well.

As well as boosting your energy levels, helping you to exercise harder, and balancing your hormones, magnesium can also help you to sleep better.

When you sleep your body balances itself, repairs muscles, and generally restores your body.

This is important to your weight loss goals.

Getting adequate sleep helps to reduce stress, as stress is linked with a variety of unpleasant health conditions, lowering your stress levels is definitely a good thing.

You should be aiming for 6-8 hours of sleep every night.

 

The Final Lowdown

If you hadn’t considered supplements before then you should be now.

Magnesium is a powerful substance that is necessary for many reactions in your body.

Adding it to your diet will help your body to work properly and allow you to lose weight.

It can also help to reduce the likelihood of age-related diseases.

But, while magnesium and weight loss are connected, it isn’t a miracle cure by itself.

Check out the Fit Father Project FF30X for a complete diet, exercise, and lifestyle plan!

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Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on magnesium and weight loss.

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