Importance of Magnesium in a Keto Diet

Magnesium is a very vital mineral in the body that is needed in plenty. Most people experience a variety of symptoms during the early days in a keto diet. Some of the symptoms may be due to the reduced amount of magnesium and other minerals in the body. This mineral is among components that our bodies lack more often. It takes part in the following activities;

  • Maintaining a regular heartbeat.
  • Ensures an efficient nerve and muscle function.
  • Takes part in osteoporosis (makeup of bones).
  • Maintaining a healthy immune system.

Magnesium takes part in some biochemical reactions in the body; it’s also responsible for generating and utilizing ATP {adenosine triphosphate} which is the primary supply of energy to the numerous cells in the body.

Magnesium Supplements for the Keto Diet

Magnesium is widely spread in a human’s body which contains about 25mg where 0.5% to 0.6 % is present in the bones and the rest in red blood cells, serum, and soft tissues. The most typical method for testing magnesium levels in the body during keto diet is by use of serum “this is a clear protein rich liquid that is separated from blood during coagulation. It also contains antibodies and plasma.” The components in serum don’t clot, that’s why it’s easy to separate it from blood.

Blood serum is drawn from the veins and then passed through laboratory tests to determine the amount or level of magnesium in the body. However, Serum may or may not give the actual presentation of magnesium levels in the body.

Apart from using serum, there are a variety of methods that can be used to determine the amount of magnesium in the body. They include;

  • Ionic test
  • Loading/tolerance test
  • Red blood cells test
  • Exa test-this method uses the mouth tissue to test for magnesium.

If magnesium is depleted in the body, then the ones stored in the bones are recruited to replace the lost ones. Daily intake of magnesium should be in between 300-400 mg per day.

Preferred magnesium levels in the body especially when in keto should be in between 0.75 mmol/L and 0.95 mmol/.Conditions such as hypomagnesaemia are defined when the body’s magnesium level is <0.75 mmol/L.

The kidney is the mother regulator of magnesium in the body. That’s the reason why a high amount of magnesium is lost in urine. When you are in a keto diet, and magnesium levels go down then the following symptoms may be experienced;

  • Frequent headaches.
  • Heart Arrhythmias.
  • Sleeplessness.
  • Anxiety.
  • Nausea.
  • Muscle spasms.
  • Reduced blood pressure.

Persons who have diabetes may undergo a deficiency of this mineral, while others who suffer long-term health complications like depression and heart diseases may worsen their conditions due to the reduced amount of magnesium in the body.

Why do you lose Magnesium during keto?

During the early days of a keto diet, you may experience specific symptoms that may be similar to those of “keto flu.” Among the reasons that these symptoms occur may be due to the reduced level of magnesium in the body.

Magnesium is an electrolyte that can quickly and freely dissolve in liquids like water. While on a low carb diet you experience a dry mouth and thirst more frequently. This will make you drink a lot of water making you take several trips to the washroom to pee.

In the process magnesium is lost in form of urine. However, if you are exercising, then the body may also lose the excess water in form of sweat. Reduced amounts of magnesium in the body should be immediately rectified, or various health complications may arise.

How can you increase your Magnesium during a keto diet?

To correct this situation and later prevent its symptoms the following foods when consumed can significantly assist in adding magnesium to your diet.

  • Fatty fish
  • Avocados
  • Dark chocolate above 70 % cocoa
  • Bone Broth
  • Dark leafy greens.
  • Nuts and seeds
  • Mineral-rich water.
  • Coconut milk
  • Poultry products
  • Crab Meat
  • Whitefish
  • High-fat yoghurt
  • Zucchini etc.

Do Magnesium Supplements help?

Just like we have read above magnesium is an essential mineral in the body. It assists in maintaining a good and peaceful sleep and ensures that the testosterone levels are adequate. If you feel that you are not getting enough magnesium from the natural foods that you may be taking or you are going through keto flu symptoms, then you may think of using magnesium supplements.

Just before you start using the supplements, you should first consult with your medical professional so that he/she can advise and guide you further.

There are a variety of magnesium supplements that you may use. Many of the supplements available for the keto diet also include magnesium and other minerals. They are widely available in various stores. You may visit any store of your choice and purchase a supplement that you think is right for you or the one prescribed by your doctor. Some examples of these supplements include;

  • Taurate
  • Citrate, e.g., calm
  • Sulfate, for example, Epsoak Epsom salt
  • Chloride, e.g., Zechstein
  • Malate/ glycinate.
  • Lactate
  • Magnesium oxide.
  • Aspartate

Maximum intake of magnesium supplements should be 350mg per day. Excess consumption of this can lead to bloat or diarrhea. When using the chloride and oxide supplements, you may undergo these symptoms merely because they are not efficiently absorbed. Glycinate is more gut-friendly, and you may opt for it if the rest make you diarrhea.

If you are on other medications such as antibiotics and blood pressure remedies, then intake of magnesium supplements may significantly interfere with your medication. This is why it’s crucial to consult with your health professional first before you go ahead introduce magnesium supplements into your diet.

Before I wrap up, take your body health seriously because a body that’s not healthy can’t function efficiently.