Magnesium And Weight Loss – Dosage, Sources, Side Effects

Magnesium is an essential mineral for a healthy body.  It assists in hundreds of reactions in your body.

This mineral in your body is mostly found in the bones, organs, and cells.

If you are obese or overweight, you have all the more reasons to learn about this mineral.

Some of the recent studies suggest that Magnesium can help you lose weight.  Of course, magnesium supplement alone is not going to make you shed weight. While you have this mineral in the right amount, you need to burn more calories than you eat to lose weight.

An Overview of Magnesium

Every part of your body needs magnesium including the heart, liver, kidney, and bones. It helps in the vital function of your body like the production of energy and activation of enzymes.

Magnesium also helps in maintaining healthy levels of important nutrients in your body like potassium zinc, and Vitamin D.

According to a report published by The American Journal of Medicine, magnesium deficiency can lead to congestive heart failure and improper heart rhythm.

Magnesium is also necessary for keeping your bones and teeth healthy by regulating calcium levels.

Today, you can find magnesium supplements in different forms such as:

  • Magnesium citrate (used as a saline laxative)
  • Magnesium oxide (prevents low levels of magnesium in the blood)
  • Magnesium chloride (used to manage magnesium deficiency)
  • Magnesium gluconate (restores magnesium deficiency caused by prescription drugs)
  • Magnesium Orotate (to prevent or treat magnesium deficiency and to gain orotic acid)

You should take any of these magnesium supplements only when recommended by your doctor.

Magnesium and Weight Loss

There is no doubt that magnesium is an essential mineral required for several key functions of the body.

It regulates blood sugar, produces energy, and promotes chemical reactions required for the body.

Magnesium also plays a crucial role in helping the body to conduct nerve impulses, balancing healthy heartbeats, muscle contractions, and transportation of calcium and potassium.

By helping to improve the key functions of the body, magnesium promotes a better metabolic rate and higher utilization of glucose.

Some studies suggest this mineral is helpful for weight loss and maintaining a healthy body weight.

However, it is not a weight loss supplement that will produce quick weight loss results within a week or two.

No mineral supplements can make you lose weight unless you change your diet and lifestyle habits required for shedding weight.

However, your weight loss diet should contain foods that are rich in magnesium and other minerals. Eating low-calorie foods with a high content of nutrients like legumes, green leafy vegetables, and seafood can help you lose weight.

Magnesium Citrate Weight Loss Review

Is ‘magnesium citrate weight loss’ a reality?

You will not lose weight by having a magnesium citrate supplement alone.

However, magnesium citrate and other magnesium compounds may give some boost to your weight loss efforts.

This supplement works as a laxative that cleanses your colon and induces regular bowel movements.  The blend of citric acid and magnesium helps in relieving occasional constipation.

Your body needs to get important minerals and vitamins in the required amount. They are important for several functions of the body including the production of hormones and enzymes which control metabolism.

Weight gain is not caused by excess calorie intake alone. Bodyweight management has a lot to do with the healthy and balanced production of hormones and enzymes.

How does Magnesium citrate aid in weight loss?

  • Works as a laxative and reduces body weight by removing stool, roughage, and excess water from your body
  • Increases energy production required for several functions of the body
  • Reduces insulin resistance that leads to the burning of more body fats
  • Helps to regulate blood sugar and insulin levels
  • Magnesium supplements help to improve many of the menstrual issues affecting women by reducing bloating and excess water retention in the body

According to Dr.Sherry Ross, OB-GYN, and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California, magnesium helps with water retention and bloating.  He also says that magnesium can help in regulating blood sugar and insulin levels; beneficial for weight loss.

Magnesium Citrate for Constipation

The frequent occurrence of constipation is a serious health issue. It leads to several health problems including weight gain.

Getting rid of constipation is necessary for weight loss and preventing abdominal diseases.

Magnesium citrate supplement works well for relieving the symptoms of constipation for people of all ages.

It is an osmotic laxative that works by pulling water into the intestines to relax the bowels.  The water retention in the stomach helps to bulk up and soften the stool. Softened stool easily passes out of the bowel.

Magnesium is gentle on the stomach and works up slowly. It does not cause an emergency bathroom trip but aids in smooth and comfortable bowel movements.

However, overdoes of magnesium citrate can cause a condition akin to diarrhea.

Magnesium citrate constipation supplement is safe and healthy to use.

Magnesium Citrate Vs. Magnesium Oxide

You can find several chemical compounds that contain magnesium as a major constituent.

The most commonly used magnesium compounds are:

  • Magnesium Oxide (MgO)
  • Magnesium Citrate (C6H6MgO7)
  • Magnesium Chloride (MgC12)
  • Magnesium Sulfate (MgSO4)
  • Magnesium Carbonate (Mg CO3)

Magnesium Glycinate (C4H8MgN2O4) is the best absorbed form of magnesium and one of the gentlest ones on the stomach.

Another two popular magnesium supplements for health are magnesium oxide and magnesium citrate. How do they differ?

Magnesium citrate is a magnesium preparation in salt form with citric acid in a 1:1 ratio (1 magnesium atom per citrate molecule).  It is medically used as a saline laxative and for completely emptying the bowel before a colonoscopy or a major operation.

Magnesium citrate is also used as a dietary supplement. This compound is highly water-soluble and easily absorbed by the body.

Magnesium Oxide is a white hygroscopic solid mineral that occurs naturally as periclase. This compound is used extensively in wastewater treatment, drinking water treatment, air emissions treatment, and waste treatment industries.

Magnesium oxide has poor solubility in water and is poorly absorbed from the gut. Using the MgO supplement may not solve the problem of Magnesium deficiency.

However, Magnesium oxide supplements may help heartburn and sour stomach as an antacid. It may also improve the symptoms of indigestion as a laxative for short-term use.

Magnesium Citrate Dosage

Magnesium citrate is an over-the-counter (OTC) medication. Doctors recommend this supplement for the treatment of constipation and acid indigestion.

The dosage of Magnesium Citrate and other magnesium supplements per day are as follows:

When it is used as a nutritional supplement, the daily dosage can be:

Over 30 years old:

  • Men – 420 mg/day
  • Women – 320 mg/day


  • Men – 400 mg/day
  • Women – 310 mg/day

The dosage of Magnesium citrate used for constipation:

Adult dosage:

  • 195-300 ml orally in a single daily dose with a glass of warm water

Pediatric dosage:

  • Children below 2 years: 30 to 75 mg per day
  • Children 2-6 years old: 60-90 ml or 90 mg per day
  • Children 6-12 years old: 90-120 ml or 120 mg per day
  • Children over 12 years old: 195-300 ml or 300 mg per day

Magnesium Diets

Most people do not face magnesium deficiency. However, a sizable percentage of people suffer from the lack of this important mineral.

Here are some of the common foods that contain magnesium:

Sometimes, despite having healthy diets you can still be lacking in magnesium deficiency. There are a few diseases that can cause magnesium deficiencies such as gastrointestinal diseases like irritable bowel syndrome (IBS), celiac disease, and Crohn’s disease.

Any severe conditions affecting the liver or kidney can prevent or reduce the absorption and storage of magnesium in your body.

Excess intake of alcohol or caffeine regularly can prevent the body from absorbing this mineral.

Magnesium Diets

Possible Side Effects of Magnesium Supplements

Supplements contain magnesium in a larger and more concentrated form than they can contain in regular diets.

It can cause short-term side effects like:

Having this supplement in high doses or regularly for a long period can cause more serious adverse effects such as:

  • Low blood pressure
  • Muscle weakness
  • Respiratory problems
  • Drowsiness
  • Irregular heartbeats
  • Lack of appetite

Vitamin supplements are not regulated by the U.S. Food and Drug Administration (FDA). The manufacturer of these products can add other harmful additives in the supplements which are not mentioned in the ingredients list.

Better Options for Weight Loss

The weight loss results begin to happen only when you follow a healthy diet and exercise program regularly.

Include in your diet whole grains, vegetables, fruits, lean protein, and healthy fats. You should avoid calorie-rich foods, processed foods, and sweetened drinks.

Make sure the foods that you have contains all the required nutrients and vitamins in an ample amount.

Expert weight loss guides recommend a minimum of 30 minutes of exercise daily. One of the best exercise options is to engage in moderate-intensity aerobic and cardio exercises.  Make it a point to do whole-body strength training exercises twice a week.

Lastly, drinking at least 8 cups of water daily and sleeping 7 hours at night is important for shedding or maintaining your body weight.

The Bottom Line

Magnesium supplement like magnesium citrate or glycinate is not going to have a direct impact on weight loss.

But it may help in boosting several of the key body functions which are closely related to weight gain or weight loss.

According to a study published in the February 2009 edition of “Journal of Pharmaceutical and Biomedical Analysis,” magnesium may increase levels of free testosterone in your body. If so, testosterone can reduce body fat and increase muscle mass.

Magnesium also helps in regulating blood sugar and insulin levels which help in better metabolic activities in the body. This is good for managing your body weight.