Magnesium Citrate (MC): Magnesium Citrate is important for gut health since it increases bowel movement and alleviates constipation. Magnesium Citrate also aids in weight loss by allowing the stool to soak, causing it to become softer and travel more swiftly through the body.
Transparent Labs Magnesium Bisglycinate is the best overall magnesium supplement for three reasons: it can boost your metabolism, it protects your muscles and it supports healthy blood sugar levels. It's also beneficial to take magnesium after intense exercises, like CrossFit.
Magnesium will not help you lose belly fat. You can't spot reduce fat. However, magnesium has a positive correlation with weight loss.
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
To conclude, magnesium is a part of maintaining a healthy life, but taking a magnesium supplement will not lead you to lose any weight long term.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.
Potential magnesium glycinate side effects
Taking too much of a magnesium supplement may cause nausea, diarrhea or stomach cramps. It can also interfere with other medications by affecting the absorption rates. Magnesium can also bind to antibiotics which limits their effectiveness.
Contrary to popular belief, these supplements do not cause weight gain. In fact, having higher levels of magnesium in the body can facilitate weight loss and aid in maintaining a healthy physique. Conversely, low levels of magnesium may impede fat-burning processes.
The results of this study suggest that calcium intake combined with a lower kcal intake is important to loss of body weight and body fat, particularly truncal fat.
In addition to those health benefits, magnesium can also aid in weight management. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain).
Vitamins D and B12 deficiency and weight gain have been found to be directly related, with research suggesting that a complicated relationship exists between the amounts of minerals and vitamins one consumes and how much one weighs.
B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
Magnesium glycinate has many potential benefits, suggests Dr. Nooristani, including: Helping calm and relax the body. Promoting healthy protein and DNA synthesis.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Dosage recommendations: The recommended dosage of Magnesium Glycinate can vary depending on age, sex, and overall health status. Taking too much magnesium can lead to symptoms such as nausea, vomiting, and lethargy.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.