Magnesium is essential for managing blood pressure, heartbeat regulation, bone health and controlling blood sugar. It also plays a crucial role in mental health and aids comfortable sleep.
In this way, magnesium is an integral part of your body, and many functions depend on magnesium. There are many foods that are rich in magnesium like cereals, bread, potatoes and rice. However, most of them are not suitable for followers of the keto diet.
- 1 Best Magnesium For Keto
- 2 Why is magnesium essential?
- 3 What happens when you have a magnesium deficiency?
- 4 Best keto foods to get magnesium
- 5 How to take magnesium supplements when you are on a keto diet?
- 6 Different types of magnesium
- 7 Magnesium glycinate
- 8 Magnesium Malate
- 9 Magnesium orotate
- 10 Magnesium citrate
Best Magnesium For Keto
Given this situation, keto diet followers have to depend on other sources that contain rich amounts of magnesium and yet have very few carbs. Along with such foods, you can also choose magnesium supplements after getting suggestions from your doctor.
There are different types of magnesium, and each one has different benefits for the body. You can consult your doctor and get the prescription to use magnesium supplements in the right dosage to get the best results during a keto diet.
Why is magnesium essential?
Magnesium supports different functions in the body and aids in the building of essential proteins in the body. They also aid in getting adequate sleep, and you may suffer from sleep disorders due to magnesium deficiency.
As magnesium is essential to maintain the health of the bones and muscles, you can notice symptoms of muscle cramps and joint pain due to magnesium deficiency. Taking magnesium supplements is often recommended for patients suffering from various mental illnesses.
What happens when you have a magnesium deficiency?
The interesting thing about magnesium deficiency is that you may not see any symptoms until the levels become very low in the body. Once the levels drop beyond a point, you may notice a loss of appetite, fatigue, general weakness and symptoms of nausea and vomiting.
It is also common to experience cramps and pain in the abdominal region due to magnesium deficiency. Some people may even notice an abnormal heartbeat, which needs urgent medical attention as it can indicate serious problems in the body.
Very low levels of magnesium can even lead to death, especially when patients are suffering from severe diabetes or Alzheimer’s disease. Long term magnesium deficiency can lead to depression and hypertension in many cases.
Most people who suffered from depression had low levels of magnesium. Apart from that, it is also common to notice symptoms of ADHD and migraine due to magnesium deficiency.
Best keto foods to get magnesium
As the commonly available magnesium foods like cereals, potatoes and rice contain high amounts of carbs, you need to choose keto-friendly magnesium-rich foods.
Such foods provide omega 3 fatty acids and other essential nutrients in the right proportion without increasing the carbs and calories in your diet.
- Almonds and Avocado are rich sources of magnesium, and you can eat them once in a while to get over magnesium deficiency.
- You can use peanut butter and peanuts whenever possible, to get a good dose of magnesium.
- Try to include cashews and pumpkin seeds in your desserts to get good nutrition along with adequate amounts of magnesium during a keto diet.
- Dark chocolate and cocoa powder are also a good source of magnesium that is keto-friendly.
- When it comes to meat and fish sources, you can consider salmon, chicken breast, and beef to get good amounts of magnesium.
- You can even try spinach, broccoli, and other green leafy vegetables to get high amounts of magnesium without increasing carbs in your diet.
How to take magnesium supplements when you are on a keto diet?
It is essential to be careful about the magnesium supplements when you are on a keto diet. As magnesium is not stable on its own, it has to bind to another agent.
This is the reason why you find so many types of magnesium supplements. Different types of magnesium have different effects on the body, and you have to get the suggestions of your doctor before taking them alongside your keto diet. The standard dosage of magnesium required is about 400mg per day for men and about 320mg per day for women.
In some cases, you may notice some side effects like nausea and pain in the abdominal region. In that situation, you need to understand that your body is not absorbing the magnesium properly, and you can try to reduce the dosage for a few days.
Apart from that, you can also try and split the dose into equal halves. In this way, you can consume them at different times to allow for better absorption.
Different types of magnesium
It is very beneficial to relax the neurotransmitters in the brain, and it can improve brain health in the long run.
It is also useful to get relief from sleep problems. The good thing about this form of magnesium is that it is easily absorbed by the body.
Magnesium Malate helps the body to produce energy, and this is useful in managing pain in the muscle. If you are suffering from muscle cramps or pain in your joints, you can try these supplements to get quick relief.
Magnesium citrate is widely used in treating muscle problems, and you can use these supplements if you are actively involved in sports activities.
Magnesium oxide also has many health benefits, but many people are not able to absorb this properly, and it may cause some side effects.
Magnesium sulphate is beneficial to treat muscle tension, and it can relax the muscles in a quick time.
In this way, you can get an adequate dose of magnesium required during ketosis by consuming supplements and foods that are rich in magnesium.
Note that some of the common foods that are rich in magnesium also contain high carbs, and they are not allowed during the keto diet. In this situation, it is always better to eat keto-friendly foods that are rich in magnesium.
Apart from that, you can also choose supplements based on the suggestions of your doctor. Make sure that you take them in the right dosage to avoid any sort of complications in the future.