Vitamins and supplements are often suggested for those trying to lose weight. It is said that overweight and obese people are really undernourished because they tend to eat the wrong foods, which actually rob their bodies of the few nutrients they are getting. When making the switch to healthier eating, its also a good idea to add vitamins and minerals to your daily routine. We hear a lot about the benefits of vitamin B, calcium and vitamin D but do you know about the importance of magnesium?
Magnesium is not talked about as much, but plays an important role in regulating the central nervous system, controlling blood sugar, reducing stress, regulating hormones, reducing inflammation and more. Better yet, magnesium helps your body absorb all of the other nutrients. It will help you get the most bang for your buck as far as the healthy nutrients you are putting in your body.
What Does Magnesium Have to do with Obesity?
60% of Americans are not getting enough magnesium. A study published in California Agriculture reported a correlation between magnesium deficiency and a high BMI.
Another study on children found similar results. The study found that there is a connection between magnesium deficiency and insulin resistance. Obese children were reported to have a higher rate of magnesium deficiency. According to the report in Diabetes Care, “Magnesium supplementation or increased intake of magnesium-rich foods may be an important tool in the prevention of type 2 diabetes in obese children.”
Magnesium deficiency is linked to obesity and metabolic syndrome because it causes a low-grade inflammation. These conditions are worsened by inflammation and stress. If we don't get enough magnesium, our bodies can't use fats, proteins and carbs the way it needs to.
Increase Magnesium to Lose Weight
If magnesium deficiency is the problem, increasing magnesium is the easy answer. The most obvious way to increase magnesium levels is by making dietary changes. Foods high in magnesium include: bran, herbs, pumpkin seeds, flax seed, soybeans, almonds, whole grains, buckwheat, peanuts and cocoa powder. Of course, the other way to increase magnesium is to take a supplement. 300-900 mg of magnesium is the daily recommendation.
Sources
Huerta, Milagros et al. “Magnesium Deficiency is Associated with Insulin Resistance in Obese Children,” Diabetes Care, May 2005. Vol 28. No 5.
Kazoks, Alexandra and Judith Stern. “Overweight and Obesity are Associated with Decreased Magnesium Intake in People with Asthma,” California Agriculture, Jul 2007.
“Magnesium, Inflammation and Obesity,” Nutritional Magnesium Association. Accessed Nov 13, 2011.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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