What is Magnesium?
Magnesium is one of the most abundant minerals found in our body. The average adult has roughly 25mg of magnesium present in the body at any one time with approximately half of it stored in the bones, soft tissues and serum. It is estimated that 50% of the US population is deficient in magnesium.
Why is Magnesium so important?
As it’s involved in over 300 enzymatic functions, including nerve function, energy production and regulation of blood pressure, we need a lot of it, and on a regular basis. The issue with achieving that on low carb approaches to eating is that we are restricted from consuming a lot of the foods rich in essential minerals like magnesium.There are many health benefits associated with a diet rich in magnesium:
Can reduce the risk of osteoporosis
Magnesium works in conjunction with vitamin D to absorb calcium, keeping our bones and teeth strong and healthy. Studies suggest that magnesium is a serious contributor to the prevention of osteoporosis.
Can improve heart function
Magnesium’s relationship with calcium also aids in the stimulation of heart contractions. While calcium contracts the heart, magnesium works to relax the heart muscle. Irregular heartbeats are not uncommon in people with low levels of magnesium.
Can lower your blood pressure
it was shown in this study that individuals that took 368mg of magnesium every day for 3 months had a 2.0mm reduction in systolic blood pressure. Magnesium has a dilating effect on blood vessels. This can have significant implications for people suffering from hypertension.
Can regulate blood sugar levels
Magnesium plays a role in regulating insulin which can help adults suffering from type 2 diabetes. Magnesium assists with the conversion of glucose from your food into fuel. The lower your levels of magnesium, the less efficient your body becomes at utilising insulin. Eating leafy green veg and plenty of nuts and whole grains will help to naturally boost your magnesium levels.
Get a better night's sleep
If you’re trying to recover from keto-flu, then get a good night’s sleep is of paramount importance. The good news is that magnesium can regulate sleep patterns and promote relaxation. It does this by regulating melatonin and inhibiting the excitatory neurotransmitter glutamate. It also stimulates the parasympathetic nervous system, effectively shutting down stimulation in the brain.
Symptoms of magnesium deficiency
Magnesium’s main role is to work in conjunction with enzymes that control muscle contractions, nerve function and protein synthesis. Without it, those functions wouldn’t be able to take place.
Levels of serum magnesium in the body are regulated by the kidneys with the concentration of magnesium being controlled by the level of excretion. When our bodies are utilising glycogen for fuel during the transition phase of keto, we excrete excess amounts of water stored within the glycogen. This can potentially lead to a magnesium deficiency.
Other symptoms include:
- Poor sleep
- Muscle cramps
- Anxiety
- Headaches
- Nausea
Sources of Magnesium
Getting enough magnesium from natural food sources while following a keto diet might seem like a challenge at first, but there are a variety of low-carb foods that are magnesium-rich. They include:
Nuts
Nuts are a great source of fibre, monounsaturated fats and protein. They are also rich in selenium and fibre. They help to regulate blood sugar and cholesterol levels. Almonds and cashew nuts are particularly rich in magnesium.
Pumpkin Seeds
Pumpkin seeds come packed with nutrients, including zinc, protein All it takes is just 28 grams of pumpkin seeds to provide you with 37% of your daily recommended allowance of magnesium. Be careful with the number of seeds as those 28 grams also contain 5 grams of carbs!
Avocados
Avocados are one of the most versatile and nutrition-packed foods available. Packed with heart-healthy monounsaturated fats, one 150g avocado packs around 44mg of magnesium.
Dark chocolate
As well as providing you with a whole host of antioxidants, consuming just 1 ounce of the dark, sweet stuff will still provide you with 11% of your daily magnesium intake. At only 153 calories!
Salmon
Salmon and other varieties of fatty fish like mackerel and sardines are rich sources of magnesium, as well as protein, vitamin D and omega-3 fatty acids.
Spinach
Adding spinach and other leafy greens to your diet will ensure that you get enough of the essential vitamins and minerals. Especially magnesium. Just one cup of boiled spinach provides you with 157 mg.
Different Types of Magnesium
If you prefer the convenience of supplementing with magnesium, there are a variety of choices available to you. Some are more absorbable than others, and all perform a variety of different functions within the body.
The most popular forms of magnesium supplements are:
- Citrate – commonly used as a laxative
- Aspartate– used to ease the pain of sore, aching muscles
- Oxide– for relief of heartburn or indigestion
- Glycinate– for better sleep
- L-threonate – cognitive function and memory
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Best Magnesium Supplements for Keto Diet
There are many reasons for choosing the keto diet. Whether it’s for better body composition, better performance, or to alleviate a digestive problem. If you do decide to supplement with magnesium on a keto diet, it should be based on how you feel.
If your health is in good shape but you feel getting enough magnesium from whole foods is proving a challenge, then supplementing with magnesium glycinate is the better option. It is the best overall magnesium supplement and the one recommended by most health professionals.
Taking between 310 – 420 mg is safe for adults between the ages of 31 – 51 with healthy kidneys
Getting the right amount of magnesium is also something to be considered. Some variations may cause digestive issues such as nausea and vomiting. In those cases, it’s best to consume a magnesium supplement with a meal. But excessive doses can lead to dizziness, shortness of breath, low blood pressure, and even death.
Just make sure to check the absorption rates first before you commit to purchasing
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