Top Magnesium-Rich Foods for Keto - Prevent Deficiency

Overview of the Ketogenic Diet

The ketogenic or keto diet is a very low-carb, high-fat diet that aims to achieve a metabolic state called ketosis. In ketosis, the body switches from using glucose as the main energy source to utilizing ketone bodies produced from fat breakdown.

This diet helps lose excess fat, reduce seizures in epilepsy, lower blood sugar and insulin levels and provide several other benefits. However, transitioning into ketosis can bring on side effects like fatigue, headaches, cramps and constipation collectively termed keto flu.

Common Causes of Keto Flu

Electrolyte imbalances, particularly low magnesium, are a key reason for keto flu symptoms. Tracking your macros and choosing keto-friendly foods rich in magnesium can help avoid keto flu.

Importance of Magnesium on a Keto Diet

Magnesium is an essential dietary mineral that plays many crucial roles like:

• Protein synthesis
• Regulating blood glucose
• Supporting nerve and muscle function
• Energy production
• Managing blood pressure
• Strengthening bones

It also enables over 300 enzyme reactions vital for optimal health. Critically, magnesium aids the body in producing and utilizing ketones for fuel.

Magnesium Depletion on Keto Diets

Reduced intake of magnesium-rich foods like beans, fruits and grains coupled with increased magnesium excretion from restricting carbs can drain magnesium stores on a keto diet.

Signs of magnesium deficiency include muscle cramps, fatigue, insomnia, anxiety, headaches and constipation. Consuming magnesium-rich keto foods can prevent depletion.

Best Magnesium Sources on a Keto Diet

Here are some of the top keto-friendly foods high in magnesium to include:

Dark Leafy Greens

Greens like spinach, Swiss chards, kale and collard provide 150-300mg magnesium per cooked cup. They also supply antioxidants, vitamin K, iron and potassium.

Avocados

A medium avocado has around 58mg magnesium along with fiber, healthy fats, vitamin C, E and B6. Avocados aid magnesium and potassium absorption.

Fatty Fish

Salmon, mackerel and tuna provide 50-110mg magnesium per 3 ounce serving. They are packed with omega 3s, protein, selenium and vitamin D.

Seeds and Nuts

Pumpkin seeds, almonds, cashews, flaxseed and chia seeds offer 150-250mg magnesium per ounce. They also provide iron, zinc, vitamin E and protein.

Cocoa and Cacao Powder

Just 1 tablespoon of pure cocoa powder has about 64mg or 16% DV for magnesium. Opt for unsweetened high-quality powder.

Other Keto-Friendly Magnesium Sources

Some other excellent options include:

• Tofu - 53mg per half cup
• Natto - 51mg per 3 ounces
• Edamame - 50mg per half cup
• Broccoli - 45mg per cup
• Asparagus - 22mg per cup
• Cacao nibs - 127mg per ounce
• Pecans - 34mg per ounce

Magnesium Supplements

Magnesium supplements like magnesium glycinate, citrate, oxide or chloride can be taken to boost your intake if getting enough from foods is difficult.

Take 300-400 mg elemental magnesium daily. Spread doses out and avoid magnesium oxide which doesnt absorb well. Take with food to prevent digestive upset.

Top Rated Magnesium Supplements

Some well-absorbed, high quality magnesium supplement brands include:

• Doctor's Best High Absorption Magnesium
• Natural Vitality CALM Magnesium
• Nature Made Magnesium Oxide
• Pure Encapsulations Magnesium Glycinate
• Thorne Research Magnesium Citramate

Magnesium Sprays, Baths and Gels

Transdermal magnesium products like sprays, bath flakes, body lotions and massage gels allow direct absorption through the skin. They increase blood magnesium levels much faster than oral supplements.

Apply and massage them on the arms, legs and body away from cuts, burns or wounds. Use them daily for rapid relief from magnesium deficiency.

Best Magnesium Sprays and Lotions

Some topical magnesium brands include:

• Seven Minerals Magnesium Oil Spray
• Ancient Minerals Magnesium Flakes
• Life-Flo Magnesium Lotion
• Magnesium Gel from Recover Organics
• Magnum Solace Magnesium Chloride Bath Flakes

Magnesium-Rich Keto Recipes

Here are some nutritious keto recipes loaded with magnesium:

Keto Spinach Smoothie

Blending spinach, almond milk, chia seeds, cocoa powder and avocado makes a rich, creamy smoothie with 350mg magnesium.

Baked Salmon with Asparagus

Salmon baked with lemon juice and garlic served with steamed asparagus provides 450mg magnesium per serving.

Keto Greens and Tofu Bowl

Sauted kale, broccoli and tofu topped with sesame seeds and creamy tahini dressing gives you 340mg magnesium per bowl.

Keto Chocolate Avocado Mousse

Whipping up avocado, cocoa powder, coconut cream and vanilla makes a luscious mousse with 210mg magnesium per serving.

Potential Side Effects of Too Much Magnesium

Magnesium from foods doesn't cause adverse effects in healthy individuals. However, excessive supplemental doses may lead to:

• Diarrhea
• Nausea
• Abdominal cramps
• Low blood pressure

Very high magnesium doses can dangerously lower calcium levels. Total magnesium intake from both food and supplements should not exceed 350mg unless medically advised.

Risks and Considerations

Avoid very high dose magnesium supplements if you have:

• Kidney disease
• Myasthenia gravis - neuromuscular disorder
• Heart block
• Bowel obstruction

Check with your doctor before taking magnesium if you take diuretics, heart medications or antibiotics like tetracycline or quinolone.

Magnesium can interact with these drugs. Also inform your doctor about any supplements you take.

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.