According to US government statistics, approximately 50% of Americans do not get the recommended quantity of magnesium and, therefore, they are magnesium deficient. (1) The recommended quantity is somewhere between 300 to 400 mg/day but, a lot of us fail to get this fourth most common mineral through food. Further, low-carb diet cuts out a lot of magnesium rich food from your routine, which means, when you are on low-carb diet, getting your daily dose of magnesium can become even more difficult for you.  This is the reason why keto magnesium supplements are in demand these days. These magnesium supplements keto can help dieters reduce the adverse effect of magnesium deficiency and get a more positive outcome from their low-carb lifestyle. In this blog, we will brief you more about best keto magnesium supplements and why you must include them in your diet. But first let’s learn more about magnesium and its role in our body’s functioning.

Magnesium and Its Role in Our Body’s Functioning

Magnesium is the fourth most abundant mineral in our body. It plays a major role in many important functions of our body such as maintaining the normal functioning of the muscles and nerves, improving the functioning of the immune system, maintaining cardiac health, and improving the bone health. Magnesium is responsible for handling over 300 biochemical reactions. Our body contains approximately 25 gram of magnesium, out of which, approximately 60% is present in bones.

Magnesium deficiency can cause-

• muscle spasms
• low blood pressure
• anxiety
• disturbed sleep
• heart palpitations
• nausea
• chronic pain
• heart diseases
• impaired cognitive functioning
• headaches and migraine
• mental health issues and much more

Keto Diet and Magnesium Deficiency

Ketogenic diet can be very healthy provided you do it correctly. However, a lot of people find it difficult to get their daily doses of necessary vitamins and minerals. This could be because of poor diet plan or because of your body’s inability to adapt to this new diet.

Once you start your keto diet, you will start experiencing certain symptoms commonly known as keto flu. Some of these symptoms are fatigue, irritability, headache, brain fog or difficulty in focusing, dizziness, muscle cramps, nausea, and sugar cravings. The symptoms could be minor to major depending on your current diet. The main reason of keto flu is loss of magnesium.

Magnesium is excreted from our body primarily through urine. Within few weeks of starting keto diet, your body will excrete a large amount of water, which means, you will start losing all major electrolytes including magnesium. This is the reason why you need to include magnesium supplement keto products in your diet. A lot of people assume that they can meet their magnesium needs by eating magnesium rich food. However, the truth is that no matter how much magnesium rich food you eat, you would still require keto magnesium supplements to minimise the symptoms of keto flu.

Benefits of Keto Magnesium Supplements

The unique ketogenic diet can transform your body’s metabolism. Carbohydrate is always your primary source of energy but, when you cut it off from your diet, your body has to shift to an alternate energy source, which is fat. This change is very challenging for your body. You will need some time to adjust to this new metabolism. Keto magnesium supplements can help you go through this change without many complications. Here is why you should take them even though you have been provided with a proper diet plan by your dietitian-

• Keto magnesium supplements can help reduce the symptoms of keto flu. As mentioned above, when you are on a low carb diet, you could suffer from some obvious problems such as muscle cramps, fatigue, poor concentration, cravings, etc. These symptoms could demotivate you and force you to give up your low carb diet. They can even make it difficult for you to carry out your daily activities. The best magnesium supplement for keto can help you ease out these symptoms or even avoid them all together.
• Magnesium supplement keto helps fulfill any nutritional deficiency in your diet. When you are on your low carb diet, you will not be able to eat a lot of nutritional food, and therefore, there are chances that you could suffer from nutritional deficiencies.  Keto magnesium supplements are highly recommended during this period.
• Magnesium for keto is highly recommended because it can help you get better results. It is obvious because when you will not experience any side effects from your low carb diet, you will feel more motivated to continue it for a longer period. This is exactly what you want.

Types of Magnesium Supplements

There are both general as well as specific types of magnesium keto supplements. If you are experiencing severe keto flu symptoms, it would be better if you can take the generic best magnesium supplement for keto. If you are experiencing a specific type of symptom such as anxiety, sleep problems, migraine, etc. you should prefer a magnesium for keto supplement meant for that specific type of problem. If you are not sure which one is suitable for you, please contact your dietician for help. Here are some specific keto magnesium supplements that you can take.

Magnesium Glycinate

This magnesium keto diet supplement is suitable for low-carb dieters suffering from muscle pain and fatigue. Glycinate is the most available form of magnesium. It gets absorbed by the body very quickly and doesn’t cause any stomach related problems such as bloating and diarrhoea.

Magnesium Glycinate Chelate

Magnesium Citrate

This is another common form of magnesium. It is cheaper than Glycinate. This keto diet magnesium supplement is suitable for people who are suffering from constipation due to their low carb diet. Citrate can cause loose motions and therefore, it is recommended only for people who are experiencing constipation and not otherwise.

NOW Magnesium Citrate

Magnesium Chloride

It is suitable for people who are suffering from digestive disorders. As you might be aware of, keto diet can cause bloating, loose motions and other forms of digestive disorders. To avoid them, you can include keto magnesium chloride supplement in your diet.

Cloruro de Magnesio Magnesium Chloride

Magnesium Malate

Various studies have suggested that magnesium malate helps treat fatigue syndrome. (2) This is the reason why it is highly recommended for low carb dieters who are experiencing extreme fatigue. During your initial weeks, you will most likely feel weak and tired. So, including malate magnesium for keto supplements will help you feel more energized.

Source Naturals Magnesium Malate

Transdermal Magnesium Keto Supplement

These are available in the form of sprays and oil. You ned to apply them directly on the skin and scalp and, therefore, they are particularly good for people who are experiencing muscle cramps. Transdermal keto magnesium supplement gets easily absorbed into the skin and improves blood circulation in that specific area.

Asutra, Pure Zechstein, All-Natural Magnesium Oil Spray

How Much Magnesium on Keto

Magnesium keto diet should be taken under doctor’s supervision. A dietitian or your health care physician will be able to tell you the exact doses of how much magnesium on keto you should take. The normal dose of oral magnesium  supplement keto is 200-400 mg/day. The dose should ideally be taken once a day, but make sure you follow the manufacturer’s instructions. Keto magnesium supplements should be taken with food.

If you are taking transdermal keto magnesium supplement, stick to manufacturer’s instructions. Make sure you don’t be overdoing the doses, as excessive magnesium can be harmful to your health.

Side Effects of Keto Magnesium Supplements

As mentioned above, keto magnesium supplements are generally safe, provided you do exceed the stated dose. Some of the most common side effects are diarrhoea, abdominal cramps, and bloating. To avoid these, make sure you stick to the recommended dose. If the symptoms persist for more than a week, please consult your doctor.

Magnesium can interact with many medicines, specifically those recommended for blood pressure. It can also interfere with antibiotics. So, if you are under any form of medication, please speak to your doctor before taking keto magnesium supplements.

We hope we have provided you necessary information that you may require to buy magnesium supplements keto. Keep reading our blog for more such helpful information.

References and citations

1-Elin, R. J. (2010, December). Assessment of magnesium status for diagnosis and therapy. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20736141?dopt=Abstract

2- Wall, G. C., Krypel, L. L., Miller, M. J., & Rees, D. M. (2007). A pilot study of complementary and alternative medicine use in patients with fibromyalgia syndrome. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25170357