Magnesium is an essential mineral in your body. It assists in fortifying your immune system, controlling blood sugar levels, and enhancing overall vigor. It is thought that a lack of magnesium is quite widespread given the reliance on processed foods and drugs that reduce the body’s supplies of it.
While on the ketogenic diet, you must avoid starchy vegetables and beans that are considered high-carb foods due to the presence of this nutrient. The keto diet is a low-carbohydrate regimen that necessitates diminishing your consumption of carbohydrates while augmenting your consumption of fat.
There are reports of people experiencing symptoms similar to the flu when they begin following a ketogenic diet.
Certain people believe that headaches, brain fog, irritability, and fatigue are indicative of having a magnesium deficiency. Consequently, consuming a magnesium supplement could help make the shift smoother and prevent negative reactions.
When following the ketogenic diet, it is essential to have an even-handed diet in order to ensure that you obtain all of the essential vitamins and minerals your body requires. Be aware of keto-compatible edibles like spinach, other types of greens, and avocado, which contain large amounts of magnesium, so you can be in optimal health.
In this article, we will investigate the links between the ketogenic diet and magnesium, if there is a need for magnesium supplements, how you can increase your magnesium intake, and the advantages of taking a magnesium supplement while following a keto diet.
The Best Type of Magnesium for Keto
There are a variety of magnesium supplement options, such as magnesium citrate, magnesium oxide, and magnesium glycinate. The optimal way to ensure adequate magnesium intake when following a ketogenic diet is to take magnesium glycinate.
Magnesium glycinate is bound with glycine. It is known to enhance slumber and reduce the effects of stress. Magnesium citrate is the mildest type of magnesium on the body and does not produce any unwanted effects.
Magnesium citrate is a common type of magnesium supplement which is easily accessible and reasonably priced.
It is believed that citric acid can help to reduce muscle stiffness and spasms that occur at night, but it may have a laxative effect and lead to diarrhea. Be mindful that there are potential side effects when taking magnesium citrate, the most widely suggested magnesium supplement.
Magnesium oxide contains the most elemental magnesium. Nevertheless, it is the least absorbable source of magnesium obtainable.
It passes through your system without being digested and causes strong laxative effects when it reaches your intestines. This supplement is commonly used as effective constipation relief.
Besides magnesium citrate, glycinate, and oxide, there are some other types of magnesium supplements that you might find. Magnesium chloride is often put on the skin to reduce muscle spasms, and magnesium sulfate is contained in Epsom salts which is also used to treat the same issue.
Magnesium citrate and glycinate are viewed as the most absorbable forms of magnesium and have the fewest adverse effects, which makes them an excellent choice for supplementation when following a ketogenic diet. Magnesium oxide might be able to help with bowel irregularity which can be caused by following a ketogenic diet.
You could try taking a magnesium supplement when you start the keto diet to try to prevent the keto flu, which is thought to be caused by a deficiency in magnesium. This may help to avoid getting headaches, fatigue, or nausea.
How Does Keto Affect Magnesium Levels
When you reduce the amount of carbohydrates in your diet on the ketogenic plan, your insulin levels will significantly decrease.
When the amount of insulin in your body decreases, your muscle tissue is able to access the carbohydrates that have been stored as glycogen. In order to get to the glycogen, your body has to remove water and electrolytes that are connected to it.
In the initial stage of commencing a ketogenic diet, one may experience flushing which may lead to a temporary decrease in magnesium levels. An insufficient amount of magnesium and other electrolytes can lead to a multitude of keto-induced symptoms that are collectively known as “keto flu.”
In order to adjust to the ketogenic diet, it may be beneficial to seek out sources of magnesium-rich foods and consider taking a magnesium supplement if necessary.
It is noteworthy that in experiments with animals, a ketogenic diet has been observed to reduce some of the adverse consequences of magnesium shortage by increasing amounts of circulating ketones–energy molecules produced from fat.
Can Magnesium Cause Constipation on Keto
Taking magnesium supplements is likely to result in diarrhea, watery bowels, and muscle spasms. Indeed, magnesium oxide is commonly employed as a remedy for constipation. It is unlikely that the constipation you are having while on the ketogenic diet is a result of taking magnesium supplements.
If you are having difficulty with bowel movements while on a keto diet, you may want to look into alternative ways to find relief. You may want to consider incorporating more foods that are both high in fiber and compliant with the keto diet into your diet, and to ensure that you are drinking enough water and getting the appropriate amount of exercise. Going for a stroll for a few miles each day or taking on biking could help you have more frequent bowel movements.
Good Dietary Sources of Magnesium on a Ketogenic Diet
Foods that are friendly to the keto diet, such as nuts, seeds, dark chocolate, and some low-carb leafy vegetables, have the highest concentration of magnesium when following the keto diet.
Nevertheless, plant-based foods may have certain drawbacks, such as plant toxins, mycotoxins, antinutrients, and too much fiber.
It is feasible for individuals who adhere to an all-meat, carnivore, or ketovore diet to obtain the necessary amount of magnesium from solely eating animal-based foods.
Let’s examine the diverse food items that contain magnesium which are suitable for a keto diet.
Magnesium in Ruminant Meats
Let us examine the amount of magnesium found in the primary sources of calories in most ketogenic diets, such as beef, bison, and lamb.
Though ribeye steak is one of the most nutritious foods available, it only contains a moderate amount of magnesium. A serving of steak or lamb offers approximately 22 milligrams of magnesium per 100 grams (3.5 oz).
It is suggested that steak should be weighed in pounds on the majority of keto diets. A one pound portion of steak or lamb gives around 100 milligrams of magnesium. Approximately one-third to one-fourth of your magnesium requirements can be met by eating one pound of meat.
Where can you obtain the remaining 200-300 mg of magnesium? Fatty fish are a great place to turn to.
Magnesium in Fish
Chinook salmon, often referred to as the king of fatty fish, are incredibly rich in magnesium. One hundred grams of king salmon contains 122 milligrams of magnesium.
If we examined a more reasonable ½ lb portion of salmon while following the ketogenic diet, we would get 275.72 milligrams of magnesium, which is 69% of the Recommended Daily Intake.
A diet of ketogenic foods that consists of 1 pound of meat from animals with multiple stomachs and half a pound of salmon provides approximately 375 mg of magnesium, which is more than the recommended daily intake for females and close to the amount advised for males.
If you adhere to a pescatarian keto diet and eat 1 pound of chinook (king) salmon, you would exceed your Recommended Daily Intake (RDI) of omega-3 with 549 mg, or an amount that is 137% higher than the RDI.
Other keto fish that provide significant magnesium include
- Atlantic Mackerel: 97 mg per 100 grams
- Anchovies (canned): 69 mg per 100 grams
- Sardines: 58 mg per 100 grams
Magnesium in Mollusks and Crustaceans
Mollusks such as oysters and mussels offer a generous amount of magnesium. They are also very rich in vitamin B and zinc.
High magnesium mollusks and crustaceans include
- King crab: 63 mg per 100 grams
- Oysters: 58 mg per 100 grams
- Shrimp/prawns 39 mg per 100 grams
- Mussels 37 mg per 100 grams
High Magnesium Keto-Friendly Plant Foods
Seeds are an excellent source of magnesium for plants, but should be taken in moderation. Most seeds are high in inflammatory Omega-6 fatty acids. They also have a lot of fiber that is in surplus and may contain compounds that are meant to prevent digestion.
Examples of high-magnesium plant foods include:
- Hemp seeds: 660 mg per 100 grams– 165% RDI
- Sunflower seeds: 325 mg per 100 grams– 81% RDI
- Dark chocolate (90% cacao): 252.2 mg per 100 grams– 63% RDI
- Pumpkin seeds: 162 mg per 100 grams– 40% RDI
Magnesium in Pork
Pork is a high-fat meat that is a major component of numerous ketogenic diets. Although the majority of pork products have a lower magnesium content than meats from animals that chew their cud, bacon is still a satisfactory source of magnesium.
Approximately one-tenth of your recommended daily intake of something can be found in 100 grams of bacon. This amounts to 33 milligrams.
Magnesium in Organ Meats
Organ meats from animals that chew their cud have approximately the same amount of magnesium as muscle meats. A 100-gram serving of beef liver contains between 14-25 mg of magnesium.
While beef pancreas provides 20.3 mg per 100-gram serving.
Though organ meats won’t make a huge dent in your magnesium needs, they’ll more than top off your requirements for other hard-to-get nutrients like vitamin A and B12.
Magnesium in Keto Bone Broth
Keto bone broth contains a small amount of magnesium, but it is a plentiful source of beneficial amino acids such as glycine. A single 8-ounce serving of bone broth provides 17 milligrams of magnesium.
Studies show that cooking time matters. If you’re preparing your own bone broth at home, be aware that cooking it for 12 hours compared to 8 hours can give you a 40% increase in the amount of magnesium.
Magnesium in Keto Cheese
Cheeses that are high in fat and low in carbs are scrumptious and can give you access to uncommon and strong peptides as well as a fair amount of magnesium.
Keto cheeses high in magnesium include:
- Parmesan cheese: 38 mg per 100 grams
- Sharp cheddar: 32 mg per 100 grams
- Creamy blue cheese: 23 mg per 100 grams
Benefits of Magnesium for Keto
It is beneficial to consume magnesium supplements while following the keto diet in order to sustain good health. There are numerous advantages to having magnesium in your keto diet. We’ve summarized them below.
Helps to regulate blood glucose
Magnesium is known to support better blood sugar regulation. Individuals who have a lack of magnesium are more prone to having type 2 diabetes. It is possible that magnesium could contribute to improving insulin sensitivity.
It is believed that the keto diet is beneficial for people with diabetes. It may help them regulate their blood sugar levels. Magnesium supplements could support this too.
Supports immunity
There appears to be a strong correlation between magnesium and the immune system; research has indicated that a deficiency in magnesium can lead to increased levels of inflammation. Swollenness has been connected to multiple long-term health issues, including diabetes, heart ailment, and stroke. It has also been linked to aging.
Maintains heart functioning
Magnesium is known to lower blood pressure levels. Blood pressure that is elevated can be an indication of poor heart health and is a risk factor for various cardiovascular ailments.
A diet that is low in carbohydrates and high in fats, known as the ketogenic diet, is purported to be beneficial for heart health. Adding more beneficial fats to your diet can improve cardiovascular health, as well as increasing your magnesium intake.
Maintains normal muscle functioning
Magnesium has an involvement in muscle contraction. Consuming magnesium may help alleviate muscle spasms and promote the muscles to operate correctly.
It appears that magnesium may have a positive impact on muscle growth and could potentially protect against muscle damage. It may also improve exercise performance.
A Word From Nutritionist
Magnesium is essential to our body. The function of this substance is involved in many bodily functions such as enhancing immunity, preserving muscle health, keeping normal blood sugar levels, and decreasing inflammation.
It is recommended to take magnesium as a supplement when following the ketogenic diet. The majority of foods that contain high levels of magnesium also contain a considerable amount of carbohydrates. The ketogenic diet necessitates that you consume a low-carbohydrate regimen in order to sustain the ketosis state.
The body is in a state of ketosis when it uses fat that has been stored in the body as a source of energy instead of carbohydrates. When carbohydrates are eaten, your blood sugar levels increase to a point where insulin is released.
Carb-heavy fare such as legumes, beans, and starchy vegetables are all excellent sources of magnesium. You can eat avocados, vegetables with lots of leaves, and certain types of nuts and seeds such as pumpkin seeds on the keto diet for their magnesium content. You can also have dark chocolate in limited quantities.
You can also take a supplement. Different types of magnesium exist, among them magnesium citrate, magnesium lactate, magnesium carbonate, and magnesium malate. The optimal magnesium formulations to ingest are magnesium citrate and glycinate.
Magnesium can lead to some adverse reactions, such as diarrhea, having loose bowels, and abdominal pain. If you have any of these indications, you may want to try altering the type of supplement you are taking or lower the amount you are taking.
It is improbable that magnesium can cause constipation when following a ketogenic diet, but if it does, there are several solutions you can attempt, such as drinking additional liquids, taking a dietary fiber supplement, or being more active. One could get physical activity by taking a stroll in the mornings or doing extended jogs.
It is believed that the ketogenic diet can be advantageous to one’s health, and taking magnesium while following this dietary plan can help to keep you healthy.
Side notes
Adding magnesium to your meals when following a ketogenic diet is beneficial.
It can help keep blood sugar balanced, stop muscle spasms, and may make the shift to a low-carb, high-fat eating plan easier. There could be a few outcomes, so it’s best to switch the type of supplement if you experience any adverse effects.
