Nearly one in every three adults are overweight, and more than two in every five adults are obese. Unhealthy body weight is often associated with a nutrient-poor diet, leading to inadequate intake of essential minerals like zinc, potassium, and magnesium. These minerals play crucial roles in supporting overall health and helping maintain a healthy body weight by performing various functions. They promote healthy lipid and carbohydrate metabolism, immune health, and bone health, support healthy anti-inflammatory and antioxidative responses, and may help regulate healthy eating behaviors and appetite.

Chromium, for instance, may promote healthy body weight. A meta-analysis of 21 randomized controlled trials (RCTs) involving overweight or obese individuals (n = 1,316) demonstrated that those receiving chromium supplementation had significant reductions in weight loss-related indices such as body mass index (BMI), body fat percentage, and overall body composition. 

Calcium, alone or in combination with vitamin D, has also shown the potential to promote healthy body weight. In a six-month energy-restricted weight loss program, overweight or obese postmenopausal women (n = 135) who received calcium and vitamin D supplementation exhibited improved weight and fat tissue loss compared to women consuming low-fat dairy foods. Additionally, the calcium and zinc-supplemented women exhibited favorable bone composition. Similarly, college students (n = 53) who consumed insufficient calcium experienced a significant decrease in fat mass after 12 weeks of calcium and vitamin D supplementation.

Magnesium intake has been inversely associated with the incidence of obesity, as observed in a 30-year prospective study among young American adults. Furthermore, a systematic review and meta-analysis of 32 RCTs concluded that individuals receiving magnesium supplementation had a significant reduction in BMI, possibly by promoting healthy magnesium status, blood pressure, and insulin metabolism compared to baseline.

Zinc may play a role as well. In an RCT with 40 obese individuals, those who received zinc supplementation for 15 weeks experienced significant reductions in body weight, BMI, and waist and hip circumference compared to the placebo group. Additionally, the zinc-supplemented group demonstrated improved inflammatory and insulin metabolism markers.

Increasing potassium intake may promote healthy weight, particularly for individuals with metabolic syndrome. A clinical study revealed that individuals with metabolic syndrome who increased their potassium intake by 25% achieved a greater decrease in BMI compared to those who only increased it by 3%.

Boron may promote healthy body weight by supporting healthy energy metabolism, thermogenesis, and lipid metabolism, as demonstrated in a systematic review and meta-analysis of animal studies. However, further clinical studies are needed to confirm these findings. 

Lastly, iodine and selenium may promote healthy body weight by supporting normal thyroid function. In a randomized prospective study with overweight or obese participants (n = 37), those supplemented with selenium exhibited significantly increased lean body and muscle mass and decreased leptin levels compared to baseline after three months.

Given the clinical relevance of these essential minerals in overall health and supporting a healthy body weight, it is vital to ensure adequate daily intake. This can be achieved through a nutrient-dense diet comprising whole foods or, if necessary, through appropriate supplementation.

By Danielle Moyer, MS, CNS, LDN