Magnesium: A Vital Mineral on a Ketogenic Diet
The ketogenic or "keto" diet has soared in popularity in recent years. It emphasizes high fat, adequate protein, and very low carb intake to put your body into nutritional ketosis and facilitate weight loss.
However, without sufficient vitamins and minerals from fruits, vegetables, and whole grains, keto may cause deficiency symptoms like fatigue, muscle cramps, nausea, and mental fogginess in some individuals.
This is where keto-friendly supplements can help fill nutrient gaps. One important example is magnesium citrate.
Why Magnesium Matters
Magnesium is an essential mineral used by every cell in your body. Its especially vital for energy production, nerve and muscle function, blood sugar control, and more.
On keto, magnesium losses often increase due to lower insulin levels, lower produce intake, and increased urination from limiting carbs. Thus supplementation may become necessary.
Benefits of Magnesium Citrate
Of the many forms of magnesium, magnesium citrate is one of the best to take alongside a ketogenic diet. Heres why...
Highly Bioavailable
Magnesium citrate features excellent absorption rates in the gastrointestinal system. Your body can readily access and utilize the magnesium you ingest.
Improves Laxation
The citrate component of this formula acts as a mild laxative too, helping counter potential constipation from a low-carb, low-fiber keto meal plan.
How Magnesium Citrate Supports Keto Success
A daily dose of magnesium citrate offers multiple advantages that enhance a keto dietary strategy:
Eases "Keto Flu" Symptoms
"Keto flu" refers to dizziness, fatigue, headaches, nausea, etc. when transitioning into ketosis. Magnesium relieves many of these troublesome issues.
Combats Cramps & Muscle Spasms
Electrolyte imbalances on keto frequently cause unexpected and painful leg, foot, and other skeletal muscle cramps. Proper magnesium intake helps heal this.
Regulates Cardiac Rhythm
Magnesium keeps heart rhythms regular. This reduces palpitations, a frightening sensation some experience when beginning keto.
Lowers Blood Pressure
Opening and relaxing blood vessels requires magnesium. As a mild vasodilator, it prevents hypertension, a possible consequence of very high dietary fats.
Stabilizes Blood Sugars
Controlling blood sugar and advancing metabolic repair to reverse insulin resistance is key for keto. Magnesium makes this easier through multiple mechanisms.
Daily Magnesium Citrate Intake Tips
Consume between 150-500mg elemental magnesium daily from diet and supplementation combined:
Start Slowly
Begin with lower magnesium doses around 150-300mg. Increase slowly while monitoring digestion. Excess magnesium may cause loose stools or diarrhea.
Spread Out Your Dosage
Take smaller amounts a few times per day instead of one large dose. Your intestines absorb better with split quantities.
Consider Multiple Supplements
Use both magnesium citrate capsules plus a powdered citrate formula to fine tune intake levels. Powders mix into drinks for easy on-the-go use.
Time It Appropriately
Consume magnesium citrate consistently each morning and night. Full doses close to sleep may disrupt rest for some.
Safety, Drug Interactions & More
While generally well tolerated, using magnesium citrate keto supplements does come with some considerations:
Dont Take Too Much!
More is NOT better with magnesium! High doses can lead to urgent diarrhea, nausea, fatigue, arrhythmias, etc. Stick to recommended serving sizes.
Consider Your Medications
Magnesium reacts with some prescription drugs like antibiotics and hypertension treatment. Tell your doctor about supplementation to prevent complications.
Factor Food Sources
Remember diet provides magnesium as well from dark leafy greens, avocado, nuts, seeds, fish, yogurt and more. Track total daily quantities from all sources.
With the recent popularity surge of very low carb dieting, ensuring adequate magnesium intake on keto is vital. Magnesium citrate is one of the best supplement formulas to support healthy blood sugar, blood pressure, energy levels, mental clarity and more while avoiding unwanted side effects.
FAQs
Why do I need magnesium on a keto diet?
Keto leads to increased magnesium loss through urine and inadequate intake from reduced carbs and produce. Supplementing replaces what gets depleted to relieve muscle cramps, weakness, headaches, and other deficiency issues.
When should I take magnesium citrate while on keto?
Take smaller doses 2-3 times per day, like morning, afternoon, and before bed. Consistent daily intake ensures stable nutrient levels instead of all at once.
Can too much magnesium citrate on keto be dangerous?
Yes, very high magnesium overdoses result in diarrhea, dizziness, severely low blood pressure, nausea and vomiting, fatigue and more. Carefully follow dosage directions.
What magnesium citrate dose should I start with on keto?
Begin with around 150-300mg daily when transitioning into nutritional ketosis through diet and supplementation. Slowly increase to maximum 500mg daily if needed while monitoring side effects.
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.
Add Comment