Gold Member Badge


  • You're all caught up!

Does Magnesium Help You Lose Weight?

author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for and He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Does Magnesium Help You Lose Weight?
A bowl of salted edamame. Photo Credit: bhofack2/iStock/Getty Images

Magnesium is one of the most abundant minerals in your body, and about half of it is found in your bones, while the other half lies in your organs and cells. Magnesium is essential for your health, as it promotes hundreds of reactions in your body. Additionally, magnesium may help you lose weight, although you need to burn more calories than you eat to lose weight no matter what nutrients you supplement.

Magnesium Overview

Your entire body needs magnesium, from your teeth and bones to your heart and kidneys. Magnesium helps your body produce energy, activates enzymes and helps maintain levels of other essential nutrients, such as zinc, vitamin D and potassium, throughout your body. The University of Maryland Medical Center reports that magnesium is essential for a proper heart rhythm, and a deficiency can lead to arrhythmia and eventually congestive heart failure.

Magnesium and Weight Loss

Nuts are also a source of magnesium.
Nuts are also a source of magnesium. Photo Credit: Arnel Manalang/iStock/Getty Images

Magnesium does not directly enhance weight and fat loss, but it may help in some way. According to research published in the February 2009 edition of "Journal of Pharmaceutical and Biomedical Analysis," increased intake of magnesium can promote enhanced levels of free testosterone in your body. Testosterone can reduce your levels of body fat and can increase your lean muscle mass. Muscle burns more calories than fat, so this can be beneficial for weight loss.

Magnesium-Rich Foods

A bowl of fresh spinach.
A bowl of fresh spinach. Photo Credit: Liv Friis-Larsen/iStock/Getty Images

You can find magnesium in many foods, particularly green vegetables. As the National Institutes of Health explains, chlorophyll, which gives green vegetables their color, contains magnesium, so spinach and soybeans are high in magnesium. Additionally, nuts, cashews, almonds, walnuts, oatmeal, potatoes, beans, halibut and lentils are rich in magnesium. Baked potatoes are also a good source of magnesium, but you need to eat them with the skin on.


Pan fried halibut with tomatoes.
Pan fried halibut with tomatoes. Photo Credit: Bochkarev Photography/iStock/Getty Images

Consuming magnesium alone will not be enough to lose weight; you need to be in a caloric deficit to shed pounds. Thus, choosing low-calorie magnesium-rich foods can be helpful. Spinach, halibut and yogurt can be particularly helpful because of their low calorie content. Additionally, halibut and yogurt are rich in protein, a nutrient that can facilitate weight loss because it is more filling than other nutrients and promotes an increase in your daily calorie burning.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media