What are the benefits of magnesium in a supplement?

[alessandramorri]

Hi, I wanted to seek some help. Are Supplements with Magnesium Stearate safe? Or any supplements with magnesium good for the body. Does it help in losing weight or managing weight? 👩

Moderator Edit: Clarified subject

[Dominique]

examine.com is usually a very good and thorough source of information about supplements. Here is what they have to say about magnesium: https://examine.com/supplements/magnesium/

 This is the effect magnesium has on weight, according to them:

 

Generally speaking, I would say the impact of supplements on weight loss is very minor. There are far more important things we should focus on. 

[alessandramorri]

What are most recommended or best type of magnesium to take?

[Dominique]

If you’re convinced you’re deficient in magnesium and therefore want to supplement with it, you want it to be optimally absorbed. Google magnesium + bioavailability. Examine.com says: "In general, magnesium citrate is a good choice for supplementation". My guess is magnesium bound to other organic salts (e.g. carbonate, lactate) would also do the job. However, neither magnesium nor any other supplement is going to play a major role in your health or weight loss. 

[Daves_Not_Here]

Hi @alessandramorri -- You can tell if you have  a magnesium deficiency if your posts look weird.

Just kidding!

I supplement magnesium because I'm in ketosis which can lead to a deficiency of sodium, potassium and magnesium.  <insert here long explanation on ketosis, mineral deficiencies, and why I choose to persist in this madness, admonitions from keto-Chicken-Littles notwithstanding>.  I eat magnesium-rich foods and supplement with magnesium citrate and Mag 64 slow-release magnesium chloride.

My opinion is that magnesium does not directly affect weight loss, but can indirectly affect it by enabling very low-carb eating which leads to weight loss for some.