Known as the nutrient of insulin sensitivity, magnesium plays an important role in energy metabolism and fat burning in the body. Any time insulin is elevated in the blood, fat burning is practically non-existent. For the body to start using fat for fuel, insulin must go down, and the hormone glucagon must go up.
Additionally, magnesium impacts how energetic you feel due to its role in energy production.
Studies consistently link insulin resistance to low magnesium levels. For example, a study found that subjects with the highest dietary magnesium intake had the lowest levels of insulin and vice versa. Magnesium intake was also inversely associated with body fat, with individuals who consumed more magnesium being leaner.
Supplementation can also assist with fat loss in overweight subjects who have low magnesium levels. A randomized trial of obese kidney patients with low magnesium found that supplementing with 365 mg of magnesium for 3 months resulted in a decrease in waist circumference.
Take Away Note: Don’t let a magnesium deficiency keep you from reaching your goals. Supplementing with 10 mg per kg of body weight (650 mg for a 65 kg individual) will improve magnesium status and support a lean body composition.
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