Magnesium And Keto: Which Brand Delivers The Best Results?

Magnesium is an essential mineral for the body, with several health benefits. It is involved in energy production, blood sugar control, blood pressure regulation, heart health, bone health, and mental health. It is also crucial for a healthy sleep routine. However, magnesium deficiency is common, and many magnesium-rich foods are high in carbs, which are restricted on a keto diet. This is where magnesium supplements come in.

There are several magnesium supplement brands available in the market, and choosing the right one can be challenging. Some of the most recommended magnesium supplements include Life Extension Magnesium Supplement, Dr. Mercola Magnesium L-Threonate Supplement, KAL Magnesium Glycinate Supplement, and BiOptimizers Magnesium Breakthrough Supplement.

When choosing a magnesium supplement, it is important to consider factors such as absorption, side effects, and cost. It is also advisable to consult with a healthcare professional to determine the best option for your individual needs.

Magnesium glycinate for superior absorption

Magnesium glycinate is a highly bioavailable form of magnesium, which means it is easily absorbed through the small intestine. It is formed by combining elemental magnesium with the amino acid glycine.

Magnesium glycinate is a good option for those on a keto diet because it is well tolerated and easily absorbed by the body. It is also less likely to cause gastrointestinal side effects than more popular forms of magnesium, like magnesium oxide.

Magnesium glycinate may offer several health benefits, including:

• Improved blood sugar regulation and reduced risk of developing type 2 diabetes
• Maintaining regular heart rhythms
• Reduced symptoms of premenstrual syndrome (PMS)
• Improved exercise performance
• Reduced risk of stroke, heart failure, and diabetes
• Reduced stress and improved anxiety and depressive symptoms
• Improved sleep quality

Magnesium glycinate supplements are widely available in pill or powder form. They can be taken with or without food, at any time of day or night. It is recommended to take them with food to reduce the risk of stomach upset. Most supplements contain around 100-200 mg of magnesium glycinate per dose.

It is important to consult a healthcare professional before taking magnesium glycinate, especially if you are taking any medications, as it may interact with certain drugs.

Magnesium supplements to prevent keto flu

Magnesium is an essential mineral and electrolyte that supports over 300 daily bioactivities in the body. It is important for energy production, blood sugar control, blood pressure regulation, heart health, bone health, and mental health.

When starting a keto diet, it is common to experience the "keto flu", which includes symptoms such as muscle aches, fatigue, muscle cramps, difficulty sleeping, and irritability. This is often due to an electrolyte imbalance caused by the restriction of carbohydrates and can be prevented by taking magnesium supplements.

Life Extension Magnesium Supplement

• Each capsule contains 500 mg of magnesium, which is about 125% of the daily recommended value.
• The capsules are made from vegetable cellulose and are easy to swallow.
• They are vegetarian and do not contain any animal by-products, gluten, yeast, or starch.
• This brand has been researching and recommending supplements since 1983.

Dr. Mercola Magnesium L-Threonate Supplement

• Each serving provides 144 mg of elemental magnesium, with a total of 2000 mg of Magnesium L-Threonate per suggested daily dose.
• Magnesium L-Threonate is the most absorbed form of magnesium, with a high cellular penetration that helps it cross the blood-brain barrier.
• It is gentler on the stomach than other magnesium supplements and also supports heart health and regulates blood pressure.
• This brand is associated with a Chicago doctor who discovered natural medicine in the 1990s and donates a portion of profits to non-profit organizations.

KAL Magnesium Glycinate Supplement

• Each serving is two tablets, providing a total of 400 mg of magnesium glycinate.
• The tablets are vegetarian and easier to take, and can be broken in half if needed.
• The brand has been creating wellness supplements since 1932 and adheres to GMP guidelines.
• This supplement is labelled as vegetarian and is gentler on the stomach than other forms of magnesium.

BiOptimizers Magnesium Breakthrough Supplement

• This supplement contains seven forms of magnesium, including magnesium bisglycinate, malate, chelate, aspartate, orotate, taurate, and citrate.
• It also includes a humic/fulvic blend to aid in absorption.
• This brand is the only one that offers seven types of magnesium in one supplement.

Trace Minerals Keto Electrolyte Drops

• These drops provide minerals found in seawater, including 45% of your daily value for magnesium and 26% for chloride, as well as potassium and sodium.
• They can be easily added to a beverage once daily to help replenish electrolytes and prevent keto flu.

Other Options

There are many other magnesium supplements available that can help prevent keto flu, including those from brands such as Nature's Bounty, Doctor's Best, Keto Chow, Keto Vitals, Pure Encapsulations, and Jocko Fuel.

It is recommended to consult with a healthcare professional before starting any new supplement to ensure it is safe and appropriate for your individual needs.

Best magnesium supplement brands

Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports the immune system. It is also important for muscle relaxation and contraction and to regulate heart rhythm. Here are some of the best magnesium supplement brands for keto:

Life Extension Magnesium Supplement

Each capsule contains 500 mg of magnesium, with four different types of magnesium in each capsule. The capsules are made from vegetable cellulose and are easy to swallow. The recommended daily dosage is one capsule per day, but you can take up to three if prescribed by your doctor. This product is vegetarian and contains no animal by-products.

Dr. Mercola Magnesium L-Threonate Supplement

Each serving provides 144 mg of elemental magnesium, with a suggested daily dose of three capsules. This supplement is easy to swallow and gentle on the stomach. It also helps with heart health, regulates blood pressure, and reduces muscle cramps.

KAL Magnesium Glycinate Supplement

Each serving is two tablets, providing 400 mg of magnesium glycinate. KAL has been making supplements since 1932 and this product is vegetarian. The tablets can be broken in half and are easier to swallow than capsules.

BiOptimizers Magnesium Breakthrough Supplement

This supplement contains seven forms of magnesium, including magnesium bisglycinate, malate, chelate, aspartate, orotate, taurate, and citrate. It also uses a humic/fulvic blend to aid absorption.

Nature's Bounty Magnesium

Nature's Bounty offers a magnesium supplement that supports bone and muscle health. Each tablet contains 500 mg of magnesium.

Doctor's Best High Absorption Magnesium Glycinate Lysinate

This vegan and non-GMO supplement provides 100 mg of magnesium glycinate lysinate per capsule. It is highly absorbable and free of common allergens.

Pure Encapsulations Magnesium (Glycinate)

This supplement supports stress relief, sleep, heart health, nerves, muscles, and metabolism. Each capsule contains 90 mg of magnesium glycinate.

Thorne Magnesium CitraMate

Thorne's Magnesium CitraMate supports heart, skeletal muscle, cardiac, lung function, and bone density. Each capsule contains magnesium citrate and malate.

Jocko Fuel Magnesium Complex Supplement

The Jocko Fuel Magnesium Complex contains magnesium glycinate, citrate, and threonate. It supports muscle recovery and relaxation, heart, nerve, bone health, and metabolism.

Ancient Nutrition Magnesium Supplement

This supplement contains 300 mg of magnesium with vitamin D for immune support and is paleo and keto-friendly.

Vitalitown Magnesium Complex

The Vitalitown Magnesium Complex contains magnesium glycinate, malate, taurate, and citrate. It is highly absorbable and supports bone, heart, muscle, immune, energy, sleep, and digestion.

Magnesium-rich keto-friendly foods

Magnesium is an essential mineral that supports a wide range of bodily functions, from energy production to heart function. It is involved in over 300 different enzymes in the body, including those needed for protein metabolism, energy production, and muscle function.

The recommended daily intake of magnesium is 400-420 mg for men and 310-320 mg for women.

• Dark chocolate: A 1-ounce (28-gram) serving of dark chocolate contains 64 mg of magnesium, or 16% of the RDI. Choose chocolate with at least 70% cocoa solids and no added sugar.
• Avocado: One medium avocado provides 58 mg of magnesium (15% of the RDI). Avocados are also a good source of fibre and healthy fats.
• Nuts and seeds: Almonds, Brazil nuts, and pumpkin seeds are particularly high in magnesium. A 1-ounce serving of almonds contains 75 mg of magnesium (19% of the RDI), while pumpkin seeds have 150 mg per ounce (37% of the RDI). Nuts and seeds are also a good source of healthy fats, fibre, and antioxidants.
• Fatty fish: Salmon, mackerel, and halibut are high in magnesium and healthy omega-3 fats. Half a fillet of salmon (178 grams) contains 53 mg of magnesium (13% of the RDI).
• Leafy greens: Spinach, kale, Swiss chard, turnip greens, mustard greens, and collard greens are all loaded with magnesium. One cup of cooked spinach has around 157 mg of magnesium (39% of the RDI). Leafy greens are also a good source of iron, vitamins, and beneficial plant compounds.

In addition to these keto-friendly foods, some other good sources of magnesium include cashews, peanut butter, and halibut. However, if you are unable to meet your magnesium goals through diet alone, you may want to consider taking a magnesium supplement.

Magnesium supplements for athletes on keto

Magnesium is an essential mineral for athletes on a keto diet. It boosts energy, regulates blood sugar levels, supports the immune system, and plays a role in over 300 daily bioactivities. When following a ketogenic diet, it may be challenging to meet your magnesium needs as many magnesium-rich foods like beans and fruits are also high in carbohydrates. Therefore, taking magnesium supplements can be beneficial to prevent a magnesium deficiency and maintain optimal health.

Best Forms of Magnesium for Keto Athletes

Magnesium glycinate, magnesium gluconate, and magnesium citrate are some of the most absorbable forms of magnesium. These forms can help reduce muscle cramps, difficulty sleeping, and irritability, which are common symptoms experienced during the transition to a ketogenic diet.

Recommended Magnesium Supplements for Keto Athletes

• KAL Magnesium Glycinate: This supplement provides superior absorption and can help mitigate muscle cramping. Each serving contains 400 mg of magnesium in the form of two soft gels.
• Doctor's Best High Absorption Magnesium Glycinate Lysinate: This vegan and non-GMO supplement offers high absorption and does not contain any gluten or soy. It provides 100 mg of magnesium per capsule, with a serving size of two capsules.
• BioEmblem Triple Magnesium Complex: This supplement combines three forms of magnesium (glycinate, malate, and citrate) for improved absorption. It is vegan, non-GMO, and provides 300 mg of magnesium per capsule.
• Life Extension Magnesium Supplement: Each capsule contains 500 mg of magnesium and is made from vegetable cellulose. It is vegetarian and easy to swallow, containing no animal by-products.
• Dr. Mercola Magnesium L-Threonate Supplement: This supplement provides 2000 mg of Magnesium L-Threonate per serving (three capsules), which is the most absorbed form of magnesium. It is easy on the stomach and supports heart health and muscle cramps.

Additional Considerations for Keto Athletes

When taking magnesium supplements, it is important to consult with a healthcare professional to ensure the supplement is safe and appropriate for your individual needs. Additionally, it is recommended to focus on increasing your consumption of sodium, potassium, and magnesium-rich foods, such as dark leafy greens, nuts, avocados, and seeds, to prevent symptoms like headaches, muscle cramps, and fatigue associated with the keto diet.

Frequently asked questions