The best type of magnesium to help you lose weight and reduce fatigue due to the heat this summer.

During the summer, it's common for the body to experience increased mineral loss due to sweating, intense heat, and changes in routine. One of the most important is magnesium , essential for maintaining energy, regulating muscle function, and maintaining the balance of the nervous system. A deficiency in this nutrient can result in a constant feeling of fatigue and reduced physical endurance. Therefore, ensuring adequate intake is key to avoiding exhaustion. Its presence is also crucial for good cellular hydration.

Among the various compounds available, magnesium citrate stands out for its effect on intestinal transit, which can promote weight loss as part of a comprehensive strategy. Its osmotic action facilitates evacuation, which is why it is frequently used in cases of mild constipation. According to a study published in Nutrients (MDPI, 2021) , this form of magnesium has good bioavailability , which facilitates its absorption and use by the body. However, its use should be moderate and under supervision, especially in people with digestive disorders.

Chloride and malate, recommended to combat fatigue

The combination of magnesium with malic acid produces malate , a form linked to cellular energy production . In parallel, magnesium chloride effectively replenishes basic magnesium levels. As noted by the European Food Safety Authority (EFSA) , magnesium contributes to reducing fatigue and supporting normal muscle and nervous system function. For people with low plasma levels, supplementation can be especially beneficial for physical and mental performance during the hot months.

In addition to supplements, it is recommended to incorporate magnesium-rich foods such as spinach, legumes, seeds, almonds, avocados, or dark chocolate with a high percentage of cocoa. Each form of magnesium has a different absorption profile, and your choice will depend on your personal goals. The journal Advances in Nutrition (2023) highlights that subclinical magnesium deficiency is common in healthy adults, so a dietary review can be key. It is always advisable to consult a professional before starting any supplementation, especially in summer.