Magnesium Citrate for Supporting the Ketogenic Diet

Magnesium Citrate - An Essential Supplement for the Ketogenic Diet

The ketogenic or "keto" diet has surged in popularity in recent years as a low-carb, high-fat approach to weight loss and health. However, restrictive dieting can increase the risk of nutritional deficiencies. Magnesium is one nutrient that may require supplementation, especially in forms like magnesium citrate, to support the unique needs of a keto diet.

An Overview of Magnesium

Magnesium is a critical mineral that plays over 300 roles in the human body. It supports energy production, heart and muscle function, nerve signaling, blood glucose control, protein synthesis, and more. The recommended daily intake is 310-420 mg for adults.

Magnesium is found abundantly in foods like green leafy vegetables, nuts, seeds, legumes, whole grains, and fish. However, modern farming techniques and food processing remove much of the magnesium content before reaching the consumer. Thus, many individuals do not obtain optimal magnesium levels from diet alone.

Increased Magnesium Needs on a Ketogenic Diet

On a ketogenic diet, carbohydrates are restricted significantly, usually to under 50 grams per day. This state of very low carb intake pushes the body to generate ketones as an alternative fuel source, a process called ketosis.

Achieving and sustaining nutritional ketosis comes with unique nutrient demands that may increase magnesium requirements:

• Lower magnesium-rich foods - Whole grains and legumes are limited on keto diets, reducing dietary magnesium intake.
• Increased urinary excretion - Ketosis promotes magnesium loss through urine, raising needs.
• Electrolyte imbalances - Depletion of electrolytes like magnesium may occur when adapting to a keto diet.
• Muscle cramps - Magnesium helps modulate muscle contraction and may help prevent keto-associated muscle cramps.
• Constipation - Magnesium draws water into the intestines and acts as a natural laxative.

Signs of Magnesium Deficiency

Underlying magnesium deficiency can emerge while following a long-term ketogenic diet. Potential symptoms and complications may include:

• Fatigue and weakness
• Muscle twitches and cramps
• Headaches and migraines
• Poor appetite
• Nausea and vomiting
• Irritability and anxiety
• Restless sleep
• High blood pressure
• Irregular heartbeat
• Osteoporosis
• Difficulty staying in ketosis

Meeting increased magnesium needs on a keto diet can help avoid these undesirable effects.

Magnesium Citrate for Ketogenic Diets

Magnesium citrate is one of the most highly absorbable and bioavailable forms of magnesium supplementation. It is formed by binding magnesium to citric acid.

Compared to other forms like magnesium oxide or magnesium sulfate, magnesium citrate has a number of advantages:

• Higher oral absorption - Up to 90% absorbed, versus 4-15% for magnesium oxide.
• Well tolerated - Less likelihood of gastrointestinal side effects.
• Soluble in water - Mixes easily into drinks for supplementation.
• Functions as a laxative - Helps counteract keto-associated constipation.

The laxative effect of magnesium citrate may also provide an added weight loss boost while on the keto diet, making it a preferred choice.

Using Magnesium Citrate Supplements on Keto

Magnesium citrate supplements are widely available over-the-counter in capsule, tablet, and powder form. Typical dosing recommendations include:

• Capsules: 500-2000 mg capsules taken in divided doses daily
• Tablets: Up to 500 mg 1-3 times daily with meals
• Powder: Adding ~100-300 mg to a glass of water once or twice per day

It's best to begin with lower doses of magnesium citrate and gradually increase as needed to determine your individual tolerance and response. Spreading intake throughout the day maximizes absorption while minimizing laxative effects.

Look for supplements free of fillers, preservatives, and additives. Combination products pairing magnesium and potassium citrate can help replenish both electrolytes while on keto.

Other Magnesium Supplements for Keto

While magnesium citrate is commonly recommended, other forms like magnesium glycinate, magnesium malate, and magnesium orotate may offer advantages:

• Magnesium glycinate - Highly bioavailable with calming, anti-anxiety effects.
• Magnesium malate - Supports energy production.
• Magnesium orotate - Easily absorbed and utilized by the heart.

Amino acid chelated magnesium supplements are also great options as they tend to have high rates of absorption and bioavailability.

Food Sources of Magnesium on Keto

Focusing on magnesium-rich foods can help meet needs without supplementation. Top keto-friendly sources include:

• Almonds, cashews, peanuts
• Pumpkin seeds, sesame seeds, sunflower seeds
• Dark chocolate
• Avocados
• Dark leafy greens like spinach and swiss chard
• Fatty fish like mackerel and salmon
• Plain Greek yogurt

However, very high-fat versions of keto diets may make it challenging to eat enough magnesium-rich foods consistently without going over calories.

Optimize Your Magnesium Intake for Ketosis

Magnesium is an essential mineral that plays a vital role in health and well-being. Restriction of magnesium-rich food groups makes meeting daily requirements especially important on a ketogenic diet.

Supplementing with highly absorbable and bioavailable forms like magnesium citrate can help counteract increased magnesium needs and prevent deficiencies when following a long-term keto diet. Careful monitoring of intake from both foods and supplements helps ensure optimal magnesium status is maintained.

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.