When it comes to fatty liver disease, I have to admit that I’ve always been skeptical about supplements. Actually, the only one I took for a long time was milk thistle at my doctor’s recommendation. But things have changed a bit and now I have to give credit to magnesium supplements.
This is what we’re talking about today – their unexpected potential to help reverse NAFLD/MASLD and the best ones you can take.
I have to admit that I still believe that a balanced diet and regular exercise are the most important weapons against fatty liver disease, but sometimes our bodies do need extra help. Magnesium, an essential mineral for countless bodily functions, might be that extra boost you need – especially when you’re deficient.
If you’re in a hurry, here are my top picks for Magnesium supplements if you’re trying to reverse fatty liver disease (we’re going in-depth below, so keep reading):
Please note: I get commissions for purchases made through the links below (but they don’t influence the recommended products)
Before you grab any magnesium bottle, keep an important thing in mind: NEVER exceed 100% of the daily recommended magnesium dose (unless your doctor specifically tells you to). Only supplement magnesium if your body needs it since a healthy diet includes magnesium-rich foods like peanuts and other nuts, leafy greens, and fish.
With these in mind, here’s a bit more about the top choices and why they made it on this list!
Neuro-Mag Magnesium – Top Choice
This is my recommended Magnesium supplement as one pill offers 34% of the daily recommended dose for an adult. You can take 1 or 2 per day – or even 3 if you need the full amount.
I prefer this because it contains Magnesium L-Threonate, which is what neuroscientist Andrew D. Huberman from Huberman Lab recommends. I enjoy listening to his podcast (related to general health, not liver) and I really trust his judgment.
Therefore, I prefer taking Magnesium L-Threonate, which is exactly what this one offers.
Solaray Magnesium Supplement
This one offers 100% of the daily recommended magnesium intake and this is what you should get if you know you have a magnesium deficiency, as it helps you get back on track faster and keeps your Magnesium levels in control.
This one has Magnesium Citrate, which I would say is the general norm used in this type of supplement.
Magnesium Glycinate 400mg
If you prefer the Glycinate of Magnesium, this is my recommended product. A bestseller at the moment of writing, it offers 180 capsules for a very low price – so you’re covered for six months.
Easy on the stomach, packed in veggie capsules and GMO- and gluten-free, the Magnesium Glycinate 400mg is manufactured in the USA. In other words – all the right reasons to get it!
If you don’t know if you should take any of these supplements, you can check your Magnesium levels through a blood test.
In my case, they were always a bit under or just above the lower limit – and that has been happening for years, so I constantly take Magnesium supplements, as instructed by my doctor. Since I have been doing this, my overall state has improved.
I am not sure if this has been part of the things that helped me reverse my fatty liver, but it sure didn’t hurt!
Why magnesium supplements might help reverse fatty liver
Magnesium is a vital mineral required for over 300 enzymatic processes in our bodies, from muscle function to mood regulation. Also, recent research has found a significant link between magnesium levels and liver health. Let’s talk about that (and more) below!
1. Magnesium and fatty liver relations
Studies made in 1972 and 2006 found that many of the people with NAFLD had low magnesium levels.
It wasn’t clear if this was just a coincidence if the fatty liver itself caused the magnesium deficiency or if it was this deficiency that played a role in getting the fatty liver, but the important thing is that people with NAFLD usually have low magnesium levels, and dealing with that problem might improve the condition or stop it from becoming worse.
We also have research data from 2018 which found that “intake of magnesium was associated with approximately 30% reduced odds of fatty liver disease.”
If we are to look at other countries, for example, we can find out that Traditional Chinese Medicine considers magnesium to be linked with liver and gallbladder health, and recent studies, like the one quoted above show that although magnesium doesn’t have a direct effect over the liver, the fact that it promotes a healthy weight does help.
2. Magnesium levels and stress
This is a theory of mine which seems to make a lot of sense. Take it with a pinch of salt since I have no medical background, but after a lot of research and studying my own reactions to this matter, this is the conclusion I have made.
Let’s go for the facts first (so this is not my take, these are results of actual studies and experts’ opinions): magnesium levels are highly connected with stress.
Stress seems to be one of the causes of a magnesium deficiency in our bodies and lower magnesium levels can increase stress reactions as well – so it’s like a loop that keeps getting worse if left untackled.
This is why many doctors recommend magnesium supplements to those who are under a lot of stress and/or generally feeling tired.
I personally experienced this and saw great improvements (I am highly anxious and am under a lot of stress) after taking magnesium supplements for 10 days each month.
And now my own thoughts on the matter: stress is extremely harmful to your entire body, having all sorts of side effects – long term and short term – that the medical world is still trying to figure out.
Since stress is something extremely generic and is not considered a real diagnosis, there are many debates surrounding this subject.
BUT it is clear to most people who have been under a lot of stress and have to deal with it on a daily basis that it exists and it is harmful.
I believe that stress and fatty liver go hand in hand. Not necessarily that one is the cause of the other, but that stress can hurt your liver, both directly and indirectly.
When I am extremely stressed, I have no control over my body and I am also a huge stress eater.
When I eat for comfort, I don’t eat healthy food, and in return hurting my liver even more. This is an example of what I mean by indirect damage that stress causes to our liver.
Not to mention the fact that when you are under a lot of stress, it’s more difficult to stick to your diet and stay positive – and then depression can kick in and things get even worse… a snowball of bad things that gets bigger and bigger.
But there could be direct connections as well, with hormones harming our liver, with our liver trying to produce more enzymes to fight stress: as I said, since I am not a doctor, I can’t give an educated opinion on this, but common sense and research prove that I might be right. You decide if I am right or wrong.
Magnesium Supplements: Glycinate vs. Citrate vs. L-Threonate
These are the three most common types of magnesium supplements, and I recommended one of each above, so you can make a choice based on your preferences.
While the differences are minor, they are worth considering – here’s what you need to know:
Magnesium Glycinate
This form pairs magnesium with glycine, an amino acid known for its calming effect, but also benefits for the liver.
Glycinate is exceptionally well-absorbed by the body and gentle on the stomach, so if you’re generally sensitive to supplements, glycinate might be the best choice.
To recap, my recommended Magnesium Glycinate supplement is the one from Double Wood Supplements here.
Magnesium Citrate
Magnesium citrate combines magnesium with citric acid. It’s famous for its high bioavailability and is commonly recommended for digestive health due to its gentle laxative effects.
Citrate can be particularly helpful if constipation is a concern or if you’re looking to enhance digestive regularity.
My recommended Magnesium Citrate supplement is this one from Solaray.
Magnesium L-Threonate
Unlike other forms, magnesium L-threonate is specifically designed to cross the blood-brain barrier efficiently. This makes it uniquely beneficial for cognitive functions like memory, learning, and focus.
It’s frequently recommended by neuroscientists and brain health experts for supporting brain plasticity and mental clarity, while still keeping all the other benefits – including the liver-friendly ones.
My recommended one is this one here.
Personal Experience: Has Magnesium Helped My Fatty Liver?
Truthfully, I can’t say with absolute certainty that magnesium supplementation helped me reverse my fatty liver disease. My approach has always been holistic: I followed my modified Mediterranean diet, exercised, managed stress, and yes, took supplements when needed.
You can read everything about my approach to reversing fatty liver disease in my published book, From Fatty Liver to Healthy Liver.
One thing is clear: supplementing Magnesium didn’t hurt. I actually felt healthier and calmer, which helped the bigger picture. So it’s definitely something to consider if you have a deficiency like I did. If not, stick to your diet and the required lifestyle changes to heal your liver!
Conclusion
The bottom line is that stress levels can be reduced by getting extra magnesium in your diet, either through supplements or by eating more magnesium-rich foods.
Even if stress is not directly connected to your fatty liver (which, as I said, I highly doubt – at least based on indirect effects), at least you get to fight stress itself by taking magnesium supplements. That’s still a win in my book, even before addressing the liver-friendliness of this mineral.
And since we started talking about magnesium and supplements in general, why not continue reading about the best vitamin supplements for fatty liver disease?
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
I used Milk Thistle for my fatty liver situation and also used Elemental Magnesium Bisglycninate(spelling may be wrong) and a Ketogenic type diet under the care of my naturopathic doctor.
Did your approach help with the fatty liver?
Yes the fatty liver and pre=cirrosis liver condition were both reversed though what I had always suspected was a problem with my thyroid and then after many okays on the normal way of checking turned up nothing, I went to my Naturopathic Doctor and asked her to do a 3T3 blood test and my results were no surprise as I was on T3 number 11 which should be 20 and T4 number 9 and should be about 15 I think. I had been going to doctors for years complaining of fatigue. So then now I have chronic fatigue syndrome, Thyroid condition of sorts, and possible fatty liver again. Constantly trying to find a balance.
I so feel what is going on and where in my body.