Maximizing Magnesium in Your Keto Diet Plan
Magnesium plays crucial roles in regulating blood pressure, blood sugar control, nerve function, and bone health. The keto diet often falls short on providing adequate magnesium compared to typical carb-based eating plans. Choose whole food sources of magnesium from nuts, seeds, leafy greens, fatty fish, cocoa, and herbs like basil, oregano and rosemary.
Why Magnesium Matters on a Keto Diet
The highly satiating keto diet makes it easy to neglect nutrient-dense fruits, whole grains, and some vegetables higher in carbs. Yet without enough magnesium from whole foods in your meal plan, you may experience unwanted symptoms over time including:
- Muscle cramps and spasms
- Headaches and migraines
- Anxiety, irritability, and poor sleep
- Fatigue and weakness
- Tingling or numbness
- Constipation
Long term, chronic low magnesium aggravates risks for heart disease, diabetes, and osteoporosis. Choose magnesium-rich keto foods as part of balanced nutrition to support your journey and feel your absolute best.
Recommended Magnesium Intake on a Keto Diet
The National Institutes of Health sets the Recommended Dietary Allowance for magnesium at:
- 310-320 mg per day for adult women
- 400-420 mg per day for adult men
However, some researchers and nutrition experts argue much higher intakes up to 600 mg daily provide better health protection. Endurance athletes are also encouraged to err on the side of increased magnesium consumption.
Without adequate insulin sensitivity, those following a very low carb keto diet may struggle absorbing magnesium from foods effectively to meet even baseline needs. Relying on the most magnesium rich keto selections maximizes your potential to get what your body requires.
Best Whole Food Sources of Magnesium for Keto
Focus your keto diet plan around these whole foods exceptionally high in bioavailable magnesium compared to calories and carbs:
1. Pumpkin Seeds
Just an ounce (28g) of pumpkin seeds provides a whopping 37% of your daily magnesium. Sprinkle them on salads, baked goods, yogurt, avocado toast, and breakfast bowls. Pumpkin seed oil can be drizzled over steamed greens too.
2. Almonds
Almonds offer 20% of your RDA per ounce (23 almonds). They make the perfect savory, salty pre-workout or on-the-go snack. Mix slivered almonds into greens or stir into plain Greek yogurt with cinnamon.
Spinach
A true keto superfood, spinach serves up 39 mg magnesium per cooked cup. Heap it generously into frittatas, stir fries, smoothies, soups, and casseroles for an easy mineral boost.
Swiss Chard
Like spinach, Swiss chard provides more than 30mg magnesium per cooked cup to help round out vitamin-rich mixed greens. Quick sauté with olive oil, garlic, sea salt and pine nuts for a fast side dish.
Fatty Fish
Wild caught salmon, tuna, mackerel, sardines and other oily fish provide healthy omega fats along with magnesium. Canned options make snacking or salads a breeze.
Unsweetened Cocoa Powder
Mix a spoonful of creamy avocado with unsweetened cocoa and your favorite non-carb sweetener for an easy, tasty magnesium bomb. The intense flavor means you only need a little.
Basil, Oregano, Rosemary
Herbs punch up flavor for few carbs or calories. An ounce of any of these dried herbs easily delivers over 15% of recommended magnesium towards your daily total.
Supplementing for Magnesium Support on Keto
Relying strictly on foods leaves some keto dieters struggling to meet magnesium goals over time. Select an effective supplement under the guidance of your physician if experiencing potential deficiency symptoms.
Types of Magnesium Supplements for Keto
Magnesium comes bonded ("chelated") with various compounds that impact absorption and laxative effects. Consider these factors when selecting the best keto supplement:
- Magnesium citrate - Highly bioavailable, may cause looser stools
- Magnesium glycinate - Gentle on the stomach, ideal for sensitive people
- Magnesium orotate - Enhanced absorption, great for heart health
- Magnesium malate - Addresses fatigue by supporting energy production
- Magnesium taurate - Calms an overstimulated nervous system
- Magnesium threonate - Crosses blood-brain barrier to improve cognitive function
Dosage Considerations for Magnesium Supplements
The upper limit before unwanted digestive side effects is 350 mg elemental magnesium per day from supplements. Start low with just 100-200 mg daily to assess tolerance, especially with highly absorptive forms.
Split doses morning and evening for steadier levels without suddenly overloading your system. Be patient for benefits, as tissue saturation happens gradually over months. Magnesium stacking with potassium and vitamin D enhances effects.
When to Take Magnesium Supplements on Keto
Timing magnesium right makes a difference for utilizing and absorbing this essential mineral on keto. Take supplements:
- Mornings - Prevents daytime deficiency symptoms like headaches, cramps, fatigue
- Pre-workout - Supports muscle performance, endurance, coordination
- Evenings - Promotes relaxation and sleep quality
Avoid taking magnesium too close to medications or other supplements, as interactions can reduce intestinal absorption rates of either. Separate by at least 3 hours for best effects.
Optimizing Magnesium Levels Long Term on Keto
Reaching and maintaining healthy magnesium levels requires an ongoing commitment to whole foods and targeted supplementation if necessary. Get levels tested annually, and watch for signals you may need more magnesium:
- Muscle twitching or leg cramps during sleep
- Constipation despite hydration and electrolytes
- Increased anxiety, irritation, brain fog
- Abnormal heart rhythm or palpitations
Besides magnesium testing through blood screens or urine samples, emerging technology like red blood cell mineral analysis provides accurate snapshots of long term nutrient status - ask your doctor.
Meeting increased magnesium needs appropriately while restricting carbs sometimes requires individualization. But with mindful meal planning and smart supplementation, you can thrive feeling energized and balanced on keto.
FAQs
What magnesium supplement is best absorbed?
Magnesium glycinate has excellent bioavailability for efficient absorption without laxative side effects common with some forms.
Can I meet all my magnesium needs from foods on keto?
Some very athletic keto dieters or those with chronic conditions causing nutrient depletion may struggle getting enough magnesium without supplementation.
When during the day is ideal for taking magnesium?
Take magnesium supplements mornings and evenings to prevent symptoms like fatigue. Also take it pre-workout to support muscle function.
How much magnesium should I supplement if eating keto?
Start with 100-200 mg elemental magnesium daily in divided doses, up to 350 mg maximum unless directed otherwise by your doctor.
How can I test my magnesium levels while on keto?
Blood tests and urine samples check magnesium status. Also consider cellular mineral analysis for an accurate long-term snapshot to guide supplementation.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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