Research tells us that while on a weight loss program, it’s important to maintain a steady intake of nine minerals. Minerals are divided into two categories: macrominerals and microminerals also known as trace minerals.

Macrominerals and trace minerals are equally important in the body, but trace minerals are needed in smaller amounts than macro or major minerals.

Whether we want to lose weight or not, it should be everyone’s goal to get enough of the many essential minerals the body requires to function optimally and prevent disease.

In this article we focus on the five most significant minerals for weight loss.

Mineral Deficiency and Food Cravings

Before we discuss the relationship between weight loss and minerals, let’s explore the connection between mineral deficiency and food cravings by reviewing the illustrated table below.

As you can see ensuring a steady, reliable supply of minerals to the body can help to combat food cravings and keep you committed to your weight loss plan.

Minerals Most Involved in Weight Loss

We have found the following five minerals to be the most important in weight loss:

To make it easy for our clients to get these minerals for weight loss as they embark on their weight loss journey, we’ve created a dietary supplement that has these five minerals naturally occurring called HYDRAMIN®.

1. Calcium

5 minerals for weight loss calcium helps with regulate cholesterol

Calcium plays a role in body weight regulation, and helps regulate cholesterol, lowering bad LDL cholesterol.

An increase in dietary calcium intake, together with normal protein intake, resulted in an increase in fecal fat and energy excretion by 350 calories per day (International Journal of Obesity & Related Metabolism Disorders: 2005, Jan.18).

Other studies have shown that a dietary intake of calcium in the range of 1000 - 1500mg of calcium per day (especially from dairy products) has impact on fat burning, energy expenditure and appetite suppression. In fact, these studies indicate that a high calcium diet helps prevent lost body weight and lost body fat from coming back.

Good plant-based sources of calcium: collard greens, spinach, turnip greens, kale, mustard greens, beet greens, pak-choi (bok choy), okra, swiss chard and broccoli raab (rapini).

2. Chromium

5 minerals for weight loss sufficient chromium helps stabilize blood sugar levels by improving insulin signaling

Inadequate chromium results in insulin resistance, causing blood sugar fluctuations, subsequent hunger cravings and binge eating. Whereas, sufficient chromium helps stabilize blood sugar levels by improving insulin signaling, especially in those who cannot handle carbohydrates, which can lead to an increase in weight loss and a reduction in body fat.

Poor insulin signaling or insulin resistance is prevalent in those suffering from obesity.

Good plant-based sources of chromium: broccoli, green beans, mushrooms, romaine lettuce, tomatoes, oats and brown rice.

3. Magnesium

5 minerals for weight loss low magnesium levels have been seen in Metabolic Syndrome

Recent clinical studies concerning magnesium show that magnesium is also involved in regulating blood sugar and insulin levels. Low magnesium levels have been seen in Metabolic Syndrome X, which is a group of five risk factors that can increase one's chance of developing heart disease, diabetes, and stroke.

A high intake of magnesium has been linked to lower levels of fasting glucose and insulin levels, which help fight against fat and weight gain. Magnesium is a major factor in maintaining a balanced metabolism and providing the body with energy. The role of magnesium in fighting insulin resistance allows the body to convert blood glucose into energy efficiently, resulting in healthy eating habits.

According to research published by Dr. Carolyn Dean, magnesium reduces stress and anxiety. Stress and anxiety cause an increase in hunger and binge eating, leading to increased stores of body fat and weight gain.

Good plant-based sources of magnesium: spinach, avocado, wild rice, lentils, black beans, lima beans, almonds, cashews, brazil nuts, pumpkin seeds, buckwheat (not related to wheat in spite of its name, it is a seed) and oats.

4. Manganese

minerals for weight loss manganese-activated enzymes are involved in the metabolism of fats, carbohydrates, amino acids, and cholesterol.

Manganese-activated enzymes are involved in the metabolism of fats, carbohydrates, amino acids, and cholesterol. Their effect on body fat and body weight, for the most part, come from the impact on the thyroid gland and regulation of blood sugar. Manganese normalizes insulin synthesis and secretion, and in doing so helps regulate blood glucose. Proper regulation .of blood sugar decreases the formation of fat from glucose and regulates appetite control.

Manganese has significant roles in thyroid function, including thyroid hormone synthesis and the conversion of T4 to T3 (the active thyroid hormone) which occurs in liver cells. Free radicals in the liver can negatively impact the formation of active thyroid hormone. Manganese's super oxide dismutase antioxidant activity (SOD) found in the liver can protect the formation of the active thyroid hormone. Thyroid hormone activity can help fight against fat and weight gain.

Good plant-based sources of manganese: leafy greens, nuts and legumes.

5. Zinc

minerals for weight loss zinc helps regulate hormonal functions

According to a study published in a 2013 issue of Biological and Trace Element Research, obese individuals tend to have low serum zinc levels. Zinc deficiency induces the body to store excess fat.

Zinc helps regulate hormonal function. Zinc is essential for the correct processing, storage, and action of insulin in the beta cells of the pancreas. As such, it has an impact on serum glucose. Proper zinc levels will allow insulin to properly regulate serum glucose and prevent the formation of fat from excess glucose. In this way, zinc can help fight against weight and fat gain.

A 2013 study published in Advanced Pharmaceutical Bulletin found that obese individuals who consumed 30mg of elemental zinc per day for 30 days had improved body mass indices, lost weight, and improved triglyceride levels.

Good plant-based sources of zinc: chickpeas, lentils, beans, sunflower seeds, pecans and cashews.

Minerals for Weight Loss

According to the World Health Organization (WHO) Obesity and Overweight Fact sheet, published in 2014 and updated in June 2016, obesity has more than doubled since 1980. People who are overweight or obese are prone to a number of serious health problems, such as a variety of cardiovascular diseases, type 2 diabetes, musculoskeletal disorders, and certain cancers.

In this article, we reviewed five minerals and their role in supporting weight loss and preventing weight gain. Of course, the consumption of these minerals will be more effective for weight loss when combined with proper diet and exercise.

These five minerals for weight loss have far-reaching effects in the regulation of body weight and body fat. Several have been seen to play important roles in fighting insulin resistance as well as insulin formation and secretion. In this way, they help to regulate serum glucose and work against the formation of fat due to excess serum glucose, which gets stored as fat when not utilized for energy.

The minerals involved in insulin function include chromium, magnesium, zinc, and manganese. Increased intake of calcium with proper protein intake results in the loss of fecal fat (as much as 350 calories of fecal fat/day).

Manganese plays important roles in thyroid function, which works against fat and weight gain. Magnesium, in addition to preventing insulin resistance, increases energy production resulting in a more balanced appetite. Magnesium's anti-stress and anti-anxiety impact helps against stress-induced binge eating leading to less fat and weight gain.