Does Magnesium Help You Lose Belly Fat?

Magnesium is found in fatty fish, leafy greens, whole grains — and the supplement aisle.

The mighty mineral plays many essential roles in our bodies, but can it help tighten the belt buckle?

We checked in with a doctor to find out.

While magnesium can sneakily support weight loss in a few ways, that’s not its main gig.

“Magnesium alone is not a magic bullet for weight loss,” says Paunel Vukasinov, MD, a dual board-certified internist and obesity medicine specialist with Medical Offices of Manhattan.

“A comprehensive approach including diet, exercise, and other lifestyle changes are essential,” Vukasinov adds.

Here are a few ways magnesium may support weight loss, as explained by Vukasinov.

• Regulates blood sugar: Magnesium can help regulate blood sugar and insulin levels, which Vukasinov says can reduce cravings and stabilize energy levels, making it easier to maintain a healthy diet.
• Works as an anti-inflammatory: “Chronic inflammation is associated with obesity,” Vukasinov says. “Magnesium has anti-inflammatory properties that may contribute to improved weight management.”
• Improves sleep: Poor sleep is linked to weight gain, so by getting you some better ZZZs, magnesium can help support a healthy weight.

“Magnesium is not classified as an appetite suppressant,” Vukasinov says.

“However, by potentially stabilizing blood sugar and insulin levels, magnesium may reduce cravings and help prevent overeating. This effect can indirectly support weight loss.”

Vukasinov reminds us that no specific magnesium dosage is prescribed solely for fat loss.

With that in mind, the Recommended Dietary Allowance (RDA) for magnesium is:

• 400-420 mg per day for adults assigned male at birth
• 310-320 mg per day for adults assigned female at birth

Vukasinov says that sticking to the RDA ensures you meet your body’s needs without over-supplementing.

“Excessive intake does not enhance weight loss and may lead to adverse effects,” he adds.

According to Vukasinov, it’s best to get magnesium from food since a nutrient-dense diet, including whole foods, boosts your intake of other extra essentials like fiber, which improves overall health.

Here are some foods you can gobble up for the most magnesium:

• leafy green vegetables (especially spinach)
• legumes (black beans, lentils)
• whole grains (quinoa)
• milk and yogurt
• nuts (especially almonds, cashews, and peanuts)
• chia seeds, pumpkin seeds
• brown rice
• potatoes with the skin on
• bananas
• peanut butter

If you know your diet isn’t cutting it, you can find magnesium supplements at major retailers, like Wal-Mart and Target, drug stores, or Amazon.

PSA: The Food and Drug Administration (FDA) does not check the safety or effectiveness of dietary supplements, so it’s important to choose a reputable brand that undertakes third-party testing to prove the purity and quality of their products.

For some, magnesium supplements may cause a few unsavory side effects, including diarrhea, stomach upset, or cramping.

Remember that there are many forms of magnesium. Vukasinov points out that magnesium citrate or magnesium oxide can have a laxative effect (yikes).

Be sure you’re taking the best dose based on your RDA, and consider taking it with a meal to better avoid side effects.

Magnesium is not a miracle solution for weight loss, but getting enough of it can ensure that your body produces enough energy and gets enough sleep — both play a big hand in weight management.

Taking too much will have you gripping your belly with stomach pain or diarrhea, so stick to the daily recommended amounts.