# The Truth About Magnesium Supplements and Weight Gain

*By James Hills — Updated August 2023*

Do you take magnesium supplements? If so, have you ever worried that they might be causing you to gain weight? A lot of men seem to think this is the case, but is there any truth to it? In this blog post, we will explore the myth that magnesium supplements can lead to weight gain in men. We will look at the research on this topic and see what the experts have to say. Stay tuned for some surprising results!




## What Are Magnesium Supplements And What Do They Do?


Magnesium comes in several different formats depending on the health issue that you are trying to address. These generally fall into three different groups.


The first group includes magnesium supplements designed for laxative purpose such as magnesium citrate, magnesium oxide, magnesium chloride. This is because those forms of magnesium don't absorb well into the body and can cause the intestines to


Next, we have magnesium supplements designed for external use to soothe achy muscles or relieve stress such as magnesium sulfate aka Epsom salt that can be dissolved into bathwater (or consumed directly to treat constipation ... see above!)








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Finally, we have magnesium glycinate supplements like I've been using that were provided to me by BRAND. These are intended to help address a variety of common medical issues faced by men like myself. These include reducing inflammation,  improving energy levels, and reducing stress. Magnesium glycinate can also help improve testosterone levels and generally assist the body with producing cellular energy more efficiently.


So is there any truth to the idea that taking magnesium supplements can actually lead to weight gain in men? The short answer is no - although we do know that magnesium plays an important role in all kinds of physiological processes in the body, it isn't directly related to our weight or fat mass.




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## Magnesium Supplements Do Not Lead To Weight Gain


In fact, studies show that quite the opposite is true.  For example, one recent study found that taking magnesium supplements may actually help [promote weight loss](https://mvuahealth.ca/blogs/news/can-magnesium-help-me-to-lose-weight). Magnesium assists with this by improving the body's ability to burn fat, regulate insulin resistance that cause abnormal blood sugar levels, and it also plays a crucial role in carbohydrate metabolism too.


Additionally, proper levels of magnesium supplementation can help you achieve a healthy body weight due to a whole host of other related benefits that can lead to weight gain. This is because low levels of magnesium can result in slower energy production, lack of sleep, and excess fluid retention that results in you carrying around excess water weight.


Evidence indicates that obese patients tend to have lower levels of magnesium compared to those with a healthy weight level.


While you shouldn't take magnesium supplements as a weight loss cure, the evidence is clear that adding magnesium supplements to your diet does not directly result in weight gain. So despite the fact that many men seem to fear that these supplements will cause them to gain weight, the evidence clearly suggests otherwise.


If anything, it seems like magnesium can actually be beneficial for helping us maintain a healthy weight and with proper lifestyle choices like a healthy diet and exercise, helps with losing any excess fat we might be carrying around!



## How To Tell If You're Magnesium Deficient


There are several common symptoms that may indicate that you are magnesium deficient, and these include:




- Fatigue or weakness

- Muscle cramps or twitches, especially at night

- Irritability or anxiety

- Poor sleep quality

- Difficulty concentrating or poor memory

- Changes in appetite or cravings for certain foods (such as chocolate!)



If you're experiencing one or more of these symptoms on a regular basis it could be caused by [low magnesium](https://www.healthdirect.gov.au/magnesium-deficiency) levels. If so, you should speak with your doctor about getting your magnesium levels tested. You can also try adding some magnesium-rich foods to your diet such as nuts and seeds like almonds and pumpkin seeds, leafy greens like spinach and kale, fish like halibut and tuna, or beans like black beans and lentils. This can help ensure that you are getting enough magnesium to support your overall health! And of course, if you're interested in trying out magnesium supplements as a way of addressing certain health issues, I'd definitely recommend speaking with your doctor first to make sure they are right for you.


If you are experiencing any of the above symptoms on a regular basis, it may be a good idea to get your magnesium levels checked by your doctor. While there is no definitive test for magnesium deficiency, some common indicators include fatigue or weakness, muscle cramps or twitches, irritability or anxiety, [poor sleep quality,](index.php?option=com_content&view=article&id=3579:magnesium-for-men-better-sleep&catid=16:stuff&Itemid=530) difficulty concentrating or poor memory, changes in appetite or cravings for certain foods, or mood swings.


Adding magnesium-rich foods like nuts and seeds (almonds and pumpkin seeds), dark chocolate, green leafy vegetables (spinach and kale), fish (halibut and tuna), or beans (black beans and lentils) to your diet can help ensure that you are getting enough magnesium to support your overall health.


If you're interested in taking magnesium supplements for medical reasons or to address other health concerns, be sure to speak with your doctor first to make sure they are right for you.



## The Benefits Of Taking Magnesium Supplements


While you can get a healthy level of magnesium by consuming healthier, magnesium-rich foods, supplements are a quick way to ensure that you get the right amount on a daily basis regardless of your actual diet. 



### Magnesium Glycinate (Magnesium Bisglycinate) and Magnesium Threonate


An [excellent form for a magnesium supplement is magnesium glycinate](https://vitality-pro.com/product/magnesium-glycinate/), also known as magnesium bisglycinate. This chelated form combines magnesium with the amino acid glycine, enhancing absorption and reducing the risk of digestive discomfort. Magnesium glycinate is often favored for its gentle and non-laxative properties, making it suitable for individuals with sensitive stomachs.


To note, Magnesium glycinate and bisglycinate are the same - magnesium bisglycinate is simply the accurate chemical name, whereas magnesium glycinate is the common name.


Magnesium threonate on the other hand, is a newer form of magnesium that has gained attention for its ability to cross the blood-brain barrier, potentially supporting cognitive function and brain health.  


Ultimately, the best form of magnesium for an individual depends on their specific needs and preferences.





## Magnesium Helps Contribute To Men Achieving a Healthy Weight


Many men are looking for ways to maintain a healthy weight, as excess body fat can lead to many health problems. And while there is no definitive evidence showing that [magnesium supplements](index.php?option=com_content&view=article&id=2775:why-getting-enough-magnesium-is-important-for-men-s-health&catid=16:stuff&Itemid=530) directly result in weight gain in men, research does suggest that magnesium may actually help contribute to achieving a healthy weight in men.


First of all, studies have found that obese patients tend to have lower levels of magnesium compared to those with a healthy weight level. This suggests that maintaining an adequate supply of magnesium may be important for supporting overall health and reducing the risk of obesity or related conditions like type 2 diabetes and metabolic syndrome.


Additionally, researchers have discovered a link between higher levels of key hormones involved in metabolism (such as leptin and insulin) and magnesium levels. This suggests that magnesium may play a role in regulating certain metabolic processes, including how our bodies store and use energy from fat and carbohydrates.


Overall, adding more magnesium-rich foods to your diet or taking magnesium supplements can help support your overall health and potentially contribute to achieving a healthy weight in men. However, a healthy diet, proper food intake, and physical activity is just as important. So if you're looking for ways to reach your fitness goals, be sure to speak with your doctor about the potential benefits of magnesium. As with anything health related, medical supervision is an extremely important first step when trying something new.

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                    Written by: James Hills








        Published: 11 August 2023







        Last Updated: 11 August 2023

























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*Source: [The Truth About Magnesium Supplements and Weight Gain](https://www.mantripping.com/stuff/the-truth-about-magnesium-supplements-and-weight-gain.html)*

**Tags:** Health