Magnesium on keto is essential for maintaining health and mood. The trace element is involved in hundreds of biological processes in the body. Deficiency affects physical, mental health, mood, and even the rate of weight loss.
Malnutrition is the main cause of magnesium deficiency, so it cannot be avoided on hard and hungry diets. The second reason is the degree of absorption of magnesium. When the body absorbs a trace element poorly, a deficiency appears. In this regard, the source of magnesium is also important. Depending on the drug, the body absorbs magnesium in different amounts.
Magnesium can only remain stable when bound to other elements. The possible options for additional constituents create such a large selection of magnesium preparations. Their effect on a person is different.
- Types of magnesium.
The most popular and versatile form is citrate. Helps with digestion, has a calming and hypnotic effect.
Cause of magnesium deficiency on the keto diet
Magnesium on the keto diet, its lack, becomes a big problem. Although a low-carb diet does not involve fasting, a common cause of deficiency, micronutrient deficiencies are common in almost everyone. The reason is that magnesium-rich foods are also high in carbohydrates, which is why they are eliminated on keto.
A couple of servings of grains, legumes, potatoes, or rice provide enough magnesium. On keto, these products are prohibited, you will have to look for another source. Supplements are also a good option to replenish magnesium on a keto diet.
Symptoms and effects of a magnesium deficiency on a keto diet
A magnesium deficiency on a non-keto diet is felt immediately. All the same symptoms appear as with the keto flu.
- Nausea
- Loss of appetite
- Weakness
- Fatigue
- Constipation
Taking magnesium supplements can help alleviate these problems. In addition, magnesium on keto is recommended early in the diet to avoid the keto flu. So the adaptation to the new power system will be easier.
In addition to the micronutrient deficiency symptoms that are unique to the keto diet, there may be other common symptoms.
- Headache
- Abdominal cramps
- Cramps (especially in the legs)
- Decreased mood
- Decreased concentration and attention
- Hypertension
And that is not all. Magnesium deficiency leads to the development of unpleasant diseases. Among them are osteoporosis, asthma, Alzheimer's, type 2 diabetes.
How much magnesium do you need for keto?
A person needs an average of 300-400 mg of magnesium per day.
On a keto diet, you should be guided by the upper bound. Moreover, if you have chosen foods as a source of micronutrients, and not drugs.
Taking dietary supplements is considered more effective. Magnesium is relatively safe, but it is still advisable to consult a specialist to find the right tablets and dosage.
When choosing magnesium, it should be borne in mind that the indicated amount of magnesium does not always correspond pure magnesium. There are only 48 mg of pure magnesium in 470 mg of magnesium lactate, which is much less than the recommended daily value.
- Learn more about how to calculate absorbable pure magnesium from different types of tablets.
The bigger, the better? Magnesium overdose
It may seem that since magnesium is not fully absorbed, you can eat "as much as possible" to get the required amount. However, such a statement would be wrong. Magnesium overdose also leads to unpleasant symptoms.
The consequences of an overdose of a trace element include nausea, abdominal pain, drowsiness, poor coordination, and a critical decrease in pressure. In addition, magnesium is an electrolyte. Electrolyte imbalance is not good. Often, hypermagnesemia is accompanied by muscle spasms.
The most common symptom of a magnesium overdose is diarrhea. A trace mineral is used to treat constipation. But in large quantities, magnesium turns one problem into another - the opposite. The substance promotes the accumulation of liquid. Moreover, the lower the absorption of magnesium (due to the characteristics of the organism or the type of tablets), the more fluid accumulates in the intestine, which leads to its emptying.
Therefore, magnesium on a keto diet, while essential, should be consumed in reasonable doses. You can read more about the consequences of an overdose and side effects in the instructions for drugs with magnesium. Foods, as a source of magnesium, rarely provoke overdose and hypermagnesemia.
To treat magnesium overdose, follow the directions in the instructions for the drug.
Magnesium-rich keto foods - top 7 low-carb foods
Low-carb sources of magnesium will eliminate the need for pills.
Sesame seeds
contain the most magnesium compared to other low-carb foods. An excess of 100 grams covers the daily requirement, giving 540 mg of magnesium.
Flax-seed
also contains a lot of magnesium. There are almost 400 mg of the substance per 100 g. Given that the trace mineral is found in other foods, just a couple of extra tablespoons of seeds per day will allow you to get the right amount of magnesium on a keto diet.
Almond
A serving of nuts (30 grams) contains almost 80 grams of magnesium, as well as many other beneficial substances. Almonds are the perfect snack with just 3 grams of carbs and 160 calories per serving. Other almond foods, such as milk or peanut flour baked goods, are also suitable.
Cashew
contains slightly more magnesium. A serving contains just over 80 mg of the trace mineral. The only reason cashews are listed below almonds are carbohydrates. There are 8 grams of carbohydrates per serving (30 grams). For a keto diet, this is a significant figure. But sometimes you can and should snack on cashews!
Brazilian nut
even richer in magnesium. The same serving contains 106 grams of magnesium and less than two grams of carbohydrates! (350 grams of magnesium per 100 grams of product) As a bonus, losing weight receives a good portion of vitamin E, calcium, zinc and antioxidants. Unfortunately, Brazil nuts are more expensive than almonds and cashews.
Red caviar
Seeds and nuts aren't the only sources of this important micronutrient. Magnesium on a keto diet can be obtained from animal products. Seafood is not only high in omega-3 fatty acids, but also high in magnesium. So, from 100 grams of red caviar, a person will receive 130 mg of magnesium. Besides the high cost, there is another reason to restrict the use of the product. Red caviar contains almost three times more protein than fat.
- The benefits of fish on a keto diet. What kind of fish to eat on keto.
Squid
also belongs to keto foods with a high magnesium content (90 grams per 100 grams). But it, like caviar, contains more proteins than fats. Serve seafood with fatty sauces.
- Magnesium content in different foods.
