Magnesium, Zinc & Chromium Supplements for Weight Loss Goals

Leveraging Magnesium, Zinc, and Chromium Supplements for Weight Loss Goals

Losing weight can be a challenging process for many people. However, research shows that taking supplements of three key mineralsmagnesium, zinc, and chromiummay provide additional benefits for those trying to shed excess pounds. Understanding how these nutrients work together can help you determine if adding them to your diet may support your weight management plan.

How Magnesium Promotes Weight Loss

Magnesium is an essential dietary mineral that plays a role in over 300 different processes in the human body. In relation to weight loss, magnesium supports:

• Protein synthesis builds lean muscle mass by burning fat instead of muscle or carbohydrate stores
• Regulating metabolism allows the body to optimize fat and carbohydrate metabolism
• Relieving stress counters high cortisol levels to diminish belly fat storage
• Promoting sleep allows weight loss hormones to balance properly

Most health experts recommend getting 310-320 mg of magnesium per day from foods like spinach, pumpkin seeds, almonds, black beans, avocado, and dark chocolate. Supplements can also help you meet your daily needs.

How Zinc Helps With Fat Burning and Metabolism

The mineral zinc also plays an important role in promoting weight loss in several ways:

• Increasing testosterone helps build lean muscle mass
• Supporting thyroid health keeps metabolism firing optimally
• Reducing inflammation avoids obesity-related disease risk factors
• Breaking down carbs and fats increases daily calorie burn

Zinc can come from foods like oysters, beef, chicken, tofu, nuts, seeds, lentils, and whole grains. Shoot for at least 15-30 mg of supplemental zinc each day for weight loss benefits.

Understanding Chromiums Effect on Blood Sugar and Weight

You may have also heard about the role of chromium in managing weight. Heres what this trace mineral does:

• Increases insulin sensitivity - regulates fat and carb absorption
• Lowers blood sugar levels - avoids energy crashes and sweet cravings
• Reduces cholesterol levels - optimizes fat metabolism
• Increases lean muscle mass builds calorie-burning tissue

Aim for 25-35 mcg of supplemental chromium each day on top of food sources such as broccoli, grape juice, whole grain products, raw onions, and grass-fed beef. Picolinate and nicotinate forms offer optimal absorption.

Studies on Joint Magnesium, Zinc and Chromium Supplementation

Multiple research studies reveal the benefits that come from combining magnesium, zinc and chromium together into one weight loss support stack:

1. Reduction of Sugar and Carb Cravings

A 2013 double-blind study published in the Journal of Dietary Supplements examined the use of 200 mg magnesium, 15 mg zinc, and 1 mg chromium yeast supplements versus a placebo. The mineral group showed reduced cravings for sugary and high-carbohydrate foods over 8 weeks compared to the control group.

2. Lower Body Fat Percentage

A 2019 study in the Journal of Nutrition and Metabolism provided magnesium, zinc and chromium supplements to a group of obese women following low-calorie weight loss diets. The mineral group lost more overall body mass, lean muscle tissue and body fat over 6 months compared to diet alone.

3. Reduced Hemoglobin A1c Levels

A meta-analysis in the Journal of Trace Elements in Medicine and Biology evaluated multiple past studies on using chromium for patients with diabetes. Researchers discovered chromium picolinate consistently improved A1C levelsa key blood marker for long term blood sugar management. This helps users control carb and sugar cravings.

4. Increased Resting Metabolic Rate

An animal study in Biological Trace Element Research explored effects on mice given supplemental chromium, alone and with magnesium and zinc added. The full blend improved the rodents resting metabolic rates most substantially allowing for faster daily calorie and fat burning.

Optimal Magnesium Zinc and Chromium Dosages for Weight Loss

Most research on using magnesium, zinc, and chromium for weight loss utilize dosages within the following daily values:

Magnesium:

• Women: 300-320 mg per day.
• Men: 350-400 mg per day.

Zinc:

• Women: 15-20 mg per day.
• Men: 30-45 mg per day.

Chromium:

• Women and Men: 200-500 mcg per day.

Pay attention to the RDAs and adjust accordingly based on your gender, age, and individual health status. Going above these values risks toxicity.

Choosing the Best Magnesium, Zinc and Chromium Supplements

With so many forms of magnesium, zinc, and chromium supplements available, making the right selection comes down to:

Magnesium Form

Glycinate, citrate, threonate, and chloride forms offer optimal gastrointestinal absorption and bioavailability. Avoid oxide forms.

Zinc Form

Opt for zinc picolinate, gluconate, acetate or citrate for highest uptake. Zinc oxide also works well for some.

Chromium Form

Look for chromium picolinate, chromium nicotinate, or chromium chloride, polynicotinate, or yeast forms. Avoid chromium oxide.

Additional Key Factors:

• Third party testing for purity
• High customer review scores
• Minimized added fillers and binders
• Reputable, transparent supplement brands
• Clearly labeled ingredients and dosages

Vet each product closely since low quality magnesium, zinc, and chromium can reduce absorption or come with contaminants. For overall efficacy, use compounds with proven weight loss benefits.

Are There Any Side Effects?

When taken at appropriate doses, magnesium, zinc and chromium supplementation produce very few side effects for most healthy adults. However, some people report:

• Digestive upset stomach pain, nausea, diarrhea
• Metallic taste in the mouth
• Skin irritation itching, flushing
• Dizziness
• Headaches

Lower dosages typically help avoid adverse reactions. Discontinue use if negative symptoms persist. These minerals may also interact with certain medications like antibiotics and ACE inhibitors, so check with your doctor before supplementing.

Should You Try Magnesium, Zinc and Chromium Supplements?

Adding a trilogy of magnesium, zinc and chromium into your daily regimen may offer valuable advantages if youre looking to:

• Lose excess body fat
• Reduce cravings for sugar and carbs
• Support lean muscle growth
• Increase your daily calorie burn
• Improve your blood sugar regulation
• Strengthen your metabolism

However, supplements should always complement whole food sources of nutrients as well as regular physical activity, caloric control, and behavior modification techniques for managing weight. Consult your doctor before adding magnesium zinc and chromium to make sure supplementation meets your health needs safely and effectively.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.