Magnesium Dosage & Weight Loss

Magnesium is a necessary mineral that can play a role in weight loss when consumed in the right doses. It is the fourth most abundant mineral in the body, and almost half of that is found in your bones. The other half can be found within the cells of organs and body tissues, and a small amount resides in the blood. Proper dosages of this vitamin should be consumed to avoid deficiency. Consult your doctor before taking any supplements.

Dosages for Men and Women

The recommended daily allowance for magnesium is 400 mg per day for men and 310 mg per day for women, says the Institute of Medicine of the National Academy of Sciences. Unfortunately a substantial numbers of adults in the United States fail to get recommended amounts of magnesium in their diets. Consuming less than the recommended amounts could cause you to be deficient in the vitamin, resulting in slowed weight loss results.

Nutrient Absorption

Magnesium helps the body to absorb and utilize nutrients. Without it, the fats, proteins and carbohydrates that are consumed daily could not be used properly. Magnesium works to activate certain enzymes that tell the body whether it is getting enough food to satisfy its needs. Further, magnesium helps the body to feel energized, and it is common to feel exhausted when lacking it. Heavy exercise can result in a higher loss minerals such as magnesium, so consider increasing your intake while exercising heavily in order to avoid feeling fatigued.

Insulin Control

When dealing with obesity, conditions such as diabetes and insulin resistance are common. Magnesium plays a role in insulin functioning and therefore can be a tool to fight against obesity. When you consume enough magnesium, insulin functions accordingly and blood glucose is used for energy. But when you are deficient in magnesium, insulin functions poorly which causes high blood glucose and fat storage. Proper magnesium intake could thwart your chances of gaining extra weight.

Increasing Magnesium Intake

If you think you are deficient in magnesium, the best way to increase your intake is through food. Magnesium from food is more easily absorbed and utilized than the form that is found in supplements. Food such as almonds, cashews, Brazil nuts, pumpkin seeds and whole grains are all rich in magnesium, so adding any of those foods to your diet could help boost your weight loss efforts.

Supplements

If you are struggling to get adequate magnesium through your diet, supplements are also available. People who exercise heavily and lose more minerals during physical activity could need supplementation on top of a healthy diet. Magnesium supplements are available in dosages from 300 to 900 mg per day. Loose stools can be a sign of too much supplemented magnesium, so dividing the dosages throughout the day and being wary of your intake is crucial.