Getting Enough Magnesium on the Carnivore Diet - A Closer Look

An Overview of Magnesium and the Carnivore Diet

The carnivore diet, a nutrition plan centered around eating only animal products, has surged in popularity recently. Followers claim benefits like weight loss, reduced inflammation, and improved mental clarity. However, restricting entire food groups raises concerns about potential nutrient deficiencies.

One nutrient carnivores may lack adequate amounts of is magnesium. Found abundantly in plant foods, magnesium plays vital roles in muscle function, mood, sleep, and more. Examining magnesium's importance and how to obtain enough on a meat-based diet is key.

What is Magnesium?

Magnesium is a mineral required for over 300 biochemical reactions in the human body. It supports energy production, protein formation, blood sugar control, blood pressure, and brain function. Magnesium also aids bone mineralization and muscle/nerve health.

Adults need 310-420 mg of magnesium per day depending on age and gender. Deficiency can cause muscle cramps, insomnia, anxiety, constipation, and fatigue. Food sources include green leafy vegetables, nuts, seeds, beans, whole grains, and some fruits.

Magnesium on the Carnivore Diet

Since plants are the highest sources of magnesium, carnivores must rely on meat, seafood, eggs, and dairy for this essential mineral. Some animal foods supply magnesium, but amounts vary greatly.

For example, a 3 oz serving of beef chuck roast contains 20 mg magnesium while a 3 oz serving of salmon provides 26 mg. Eggs, chicken breast, and cheddar cheese offer even less. Meeting daily magnesium needs eating only meats is challenging.

Signs and Symptoms of Magnesium Deficiency

Some indications you may not be getting enough magnesium on a carnivore diet include:

Muscle Cramps and Spasms

Magnesium helps muscles relax after contracting. Deficiency can cause painful involuntary cramps and twitches in the legs, feet, and eyelids.

Weak Bones and Teeth

Low magnesium compromises bone mineral density over time, increasing fracture risk. It also impairs dental health and may worsen or cause cavities.

High Blood Pressure

Magnesium deficiency is linked to elevated blood pressure, a major risk factor for heart attack and stroke. Sufficient magnesium intake helps dilate blood vessels.

Type 2 Diabetes

Magnesium assists insulin secretion and sensitivity. Inadequate levels are associated with higher risk of developing insulin resistance and high blood sugar.

Headaches and Migraines

Magnesium relaxes blood vessels to alleviate headaches. Studies show supplementing can reduce migraine frequency, severity, and duration.

Anxiety and Depression

Magnesium helps regulate the nervous system. Low levels are tied to increased anxiety, depression, irritability, and other mood disorders.

Sleep Problems

Magnesium promotes calmness, relaxation, and sleep. Deficiency can cause insomnia, restless sleep, and waking too early.

Ways to Increase Magnesium on the Carnivore Diet

Carefully planning your diet and utilizing supplements can help carnivores obtain sufficient magnesium. Strategies include:

Eat More Magnesium-Rich Meats

Prioritize meats highest in magnesium like mackerel (92 mg per 3 oz), tuna (83 mg), beef chuck roast (20 mg), and turkey breast (18 mg). Avoid lower sources like chicken, pork, and bacon.

Consume Full-Fat Dairy

Full-fat milk, yogurt, and cheese contain more magnesium than low or non-fat versions. For instance, 8 oz whole milk has 37 mg magnesium versus 29 mg in nonfat milk.

Eat More Dark Chocolate

While not purely carnivore, small servings of dark chocolate contain significant magnesium at 64 mg per ounce. Choose varieties with at least 70% cocoa.

Drink Unsweetened Cocoa

Mix pure unsweetened cocoa powder into hot water or warm almond milk for a magnesium boost. Two tablespoons provides about 30 mg.

Use Epsom Salt

Soak in warm baths with Epsom salt, which is magnesium sulfate that can absorb through skin. Don't use as an oral supplement.

Take Magnesium Supplements

Oral forms like magnesium glycinate, citrate, and threonate can effectively increase magnesium levels. Take with food to minimize side effects.

Try Magnesium Oil Spray

Spraying magnesium chloride directly on skin efficiently elevates magnesium status. Rotate application sites to reduce irritation.

Recommended Magnesium Intake on a Carnivore Diet

How much magnesium do you need when eating only meat? Experts suggest the following daily targets:

Women

• Age 19-30 - 310 mg/day
• Age 31-50 - 320 mg/day
• Age 51+ - 320 mg/day

Men

• Age 19-30 - 400 mg/day
• Age 31-50 - 420 mg/day
• Age 51+ - 420 mg/day

Aim for the higher end of the range and consult your doctor for exact recommendations based on health status.

Maximizing Magnesium Absorption on a Carnivore Diet

Certain dietary factors impact how well your body absorbs magnesium from food and supplements:

Limit Protein Intake

Consuming protein in excess of your needs can hinder magnesium absorption. Don't overdo portions of meat.

Increase Meal Frequency

Spreading magnesium intake throughout the day improves uptake compared to one large dose. Include it in every meal.

Reduce Phytic Acid

Found in grains and legumes, phytic acid impairs mineral absorption. This isn't an issue on the carnivore diet with no plants.

Increase Stomach Acid

Low stomach acid reduces magnesium absorption. Supplementing with betaine HCL capsules may aid uptake.

Stay Hydrated

Drinking adequate water keeps magnesium soluble and available for bodily functions.

Risks of Magnesium Deficiency on a Carnivore Diet

Failing to obtain enough magnesium from meat, seafood, eggs and dairy can jeopardize your health. Potential consequences include:

Heart Problems

Low magnesium raises blood pressure and elevates heart disease risk. Sudden cardiac death is more common among magnesium deficient individuals.

Weakened Muscles and Bones

Chronically low magnesium levels can cause muscle degradation and reduced bone density over time.

Seizures

Magnesium helps regulate nerve impulses. Deficiency lowers the seizure threshold, increasing susceptibility.

Depression and Anxiety

Inadequate magnesium impairs neurotransmitter function, potentially worsening mood disorders.

Diabetes Complications

Poor blood sugar control in diabetics is linked to magnesium deficiency. Supplements may reduce risks.

Numbness and Tingling

Low magnesium can damage nerves over time, leading to numbness, tingling, and muscle cramps.

Other Micronutrients to Watch on a Carnivore Diet

Along with magnesium, other nutrients carnivores may fall short on that require attention include:

Fiber

Only found in plant foods, fiber is essential for digestive health. Consider psyllium husk supplements on a meat-based diet.

Vitamin C

Crucial for immunity and collagen production, vitamin C occurs predominantly in fruits and vegetables. Supplementing is likely necessary.

Potassium

Critical for heart function, potassium is abundant in bananas, beans, potatoes, and leafy greens - all eliminated on carnivore.

Vitamin A

Meat contains vitamin A, but vegans can still become deficient without plant sources like sweet potatoes and carrots.

Calcium

Dairy provides calcium, but may not meet needs alone. Some carnivores tolerate small servings of low-oxalate greens like bok choy.

Should You Supplement Magnesium on a Carnivore Diet?

While meat, eggs, and seafood supply some magnesium, obtaining optimal amounts from diet alone is unlikely on the carnivore diet. Fortunately, effective magnesium supplements are readily available.

Forms like magnesium glycinate, citrate, and threonate have excellent bioavailability with minimal laxative effects. Start with 200-400 mg daily in divided doses with meals. Increase slowly if needed but don't exceed the daily upper limit of 350 mg elemental magnesium from supplements.

Also consider soaking in Epsom salt baths or using magnesium oil spray to complement an oral supplement. With medical guidance, supplementation can help carnivores avoid the risks of magnesium deficiency.

Holistic Health Requires Adequate Magnesium

Magnesium is one of the most important minerals in the body. As a cofactor in hundreds of biochemical reactions, optimal magnesium levels are key to overall health and normal body functioning.

The carnivore diet poses challenges for meeting magnesium needs due to the elimination of magnesium-rich plant foods. However, by emphasizing dairy, seafood, chocolate and supplementing strategically, carnivores can avoid deficiency and enjoy this essential mineral's diverse benefits.

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.