There is no doubt in saying that keto is one of the most popular diets in the health and fitness world. It is a low carb diet that many people use to lose fat.
However, a ketogenic diet is known for amazing results but the problem with low carb diets like keto is that they deplete the magnesium levels in your body, which can cause some problems such as muscle cramps, fatigue, weakness, etc.
This is the reason why it is recommended to intake magnesium-rich food to replenish your magnesium levels while following a keto diet.
So if you are also planning to follow keto, then this article is very beneficial for you. In this article will, we have covered the 3 most important questions regarding magnesium on keto. So if this sounds useful, then stick to this article.
How Do You Get Enough Magnesium On Keto?
As you know that magnesium is an important nutrient and everyone who is following keto must consume its recommended dosage but most people don’t know how they can get enough magnesium on keto.
Well, the answer is very simple, you should consume mineral-rich foods such as seeds, leafy vegetables, nuts, fish, etc.
These foods will increase the magnesium levels in your body and save yourself from the effects of magnesium depletion caused by a ketogenic diet.
Now one thing you have to keep in mind is that not all whole foods are created equal.
For example- whole grains are a very good source of magnesium and they are also good for health but when you are in a keto diet, you should limit them because they can increase your per day carbohydrate intake.
Instead, you should focus on eating foods such as pumpkin seeds, dark chocolates, and leafy vegetables. These are keto-friendly foods that will replenish the magnesium levels in your body without increasing your daily carb-intake.
Apart from this, these foods also have other nutrients that will provide you many health benefits. To help you understand better, here is a list of keto magnesium foods that you can consume:
- Sunflower seeds- By consuming 1oz of sunflower seeds, you will get 91mg Magnesium and 3.2g carbohydrates
- Almonds- By consuming 1oz of sunflower seeds, you will get 75mg Magnesium and 2.7g carbohydrates
- Flax seeds- By consuming 1oz of sunflower seeds, you will get 27mg Magnesium and 0.1g carbohydrates
- Raw spinach- By consuming 1oz of sunflower seeds, you will get 79mg Magnesium and 1.4g carbohydrates
There are many other foods that you can consume but just make sure to avoid legumes and other foods that are rich in both magnesium and carbohydrate.
Though these foods will replenish your magnesium levels but they will make your keto diet ineffective.
Does Magnesium Help With Keto Flu?
However, in the past few years, keto has gained a lot of popularity but as you know that nothing is perfect and the same applies to keto.
Along with the numerous benefits, it also has some side effects and the keto-flu is the most notorious among them. If you won’t prepare well before coming into a keto diet, then you are more likely to have keto-flu.
Its symptoms include brain fog, insomnia, headaches, and constipation, which are caused by dehydration and electrolyte depletion.
Coming to the question, yes magnesium helps with keto flu and plays a very vital in reducing these symptoms. Water and magnesium are the two main things that everyone should consume to prevent themselves from keto-flu.
Water hydrates your body and reduces headaches and magnesium is very effective in treating constipation. Proper consumption of magnesium-rich foods can relieve acute constipation and soften your stools.
Apart from this, it can also help you deal with sleep-related problems like insomnia. Magnesium provides a relaxed feeling to the body, which can help you sleep better. This won’t only help you recover from keto-flu, but it also boosts your energy levels.
Magnesium is also responsible for regulating the sleep hormone and it also helps in activating the parasympathetic nervous system, which makes you sleep faster.
According to some studies, magnesium improves your sleep quality and allows you to sleep for a longer duration.
Can You Take Supplements On Keto?
After talking about the fundamental details, it’s time to discuss whether you can take supplements on keto or not.
Well, if you analyze the keto diet properly, then you will see that you can get all the essential nutrients from foods.
But if you want to take supplements, then you should only invest in good quality magnesium supplement.
You should always try to consume more whole foods to fulfill your daily protein needs but as you know that keto reduces the magnesium levels, that’s why it is best to take magnesium supplement keto.
Now you must know that some magnesium supplements have more bioavailability than others, which means they will be easily tolerated and used in the body.
There are some studies that say magnesium lactate, magnesium chloride, and magnesium citrate are better absorbed in comparison to magnesium sulfate and magnesium oxide.
Apart from this, magnesium malate and magnesium acetyl taurate are also some other forms that have faster absorption rates and provide long-lasting effects.
In short, if you are planning to invest in a magnesium supplement, then you should choose one according to the side-effects you are having or you think you might experience.
For example- if you are dealing with any kind of sleep-related problem, then you should consider taking a supplement with magnesium glycinate.
This supplement is bound to glycine, which is an amino acid that helps in improving sleep quality. Here is the brief explanation of the benefits of different magnesium supplements
- If you want a magnesium supplement for muscle soreness and relaxation, then you may take magnesium malate, magnesium citrate, or magnesium sulfate
- For the heart, you may take magnesium taurate or magnesium orotate
- For the brain, you may take magnesium threonate
- For good sleep, you may take magnesium glycinate
So these were the main three main questions that most people ask regarding magnesium on keto. Hope this article will solve some of your queries and give you some helpful information.