Magnesium Supplements: Best Forms For Keto Dieters

Magnesium is an essential mineral and electrolyte that the body needs for over 300 daily bioactivities. While the body cannot make magnesium, it can be obtained through diet or supplements. Since many magnesium-rich foods are high in carbs, keto dieters may need to take supplements to meet their daily magnesium goals.

There are several highly absorbable forms of magnesium supplements, including magnesium glycinate, magnesium gluconate, and magnesium citrate. These supplements can help reduce muscle cramps, difficulty sleeping, and irritability, which are common symptoms experienced during the transition to a ketogenic diet.

When choosing a magnesium supplement, it is important to consider the binding molecule used, as this can affect the absorption and side effects of the supplement. For example, magnesium citrate can cause loose stools, while magnesium glycinate is less likely to cause digestive issues.

It is always recommended to consult with a healthcare professional before starting any new supplement, especially if you have any health conditions or are taking medications.

Magnesium glycinate supplements are well-absorbed and can help with sleep and stress relief

Magnesium glycinate supplements are highly absorbable and can help with sleep and stress relief. The supplement combines the mineral magnesium with the amino acid glycine, which is available in tablet, gummy, and powder forms.

Magnesium glycinate is a well-tolerated supplement that supports cardiometabolic, neurocognitive, and musculoskeletal health. It aids in the metabolism and utilisation of vitamins and supports energy production by facilitating the metabolism of carbohydrates and amino acids. This form of magnesium is also less likely to cause loose stools compared to other variants like magnesium citrate.

Magnesium glycinate may be particularly beneficial for individuals experiencing sleep difficulties and high-stress levels. The glycine in the supplement acts as a relaxing neurotransmitter, promoting better sleep quality and stress relief.

Additionally, magnesium glycinate can help mitigate muscle cramping, a common issue for those on a keto diet, especially during the initial stages.

The recommended daily dosage of magnesium varies based on age and gender. For men, it is 400 mg for ages 19 to 30 and 420 mg for ages 31 and older. Women should aim for 310 mg for ages 19 to 30 and 320 mg for ages 31 and older.

It is always advisable to consult a healthcare professional before taking any supplements, especially if you have an existing medical condition or are taking medications.

Magnesium chloride is available in the form of magnesium oil, which can be applied to the skin to target muscle pain

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

Magnesium chloride flakes can be mixed with water, coconut oil, or shea butter to create magnesium oil. This can then be rubbed into the skin like a lotion, providing a direct way to target muscle cramping and pain. The other ingredients included may also help the skin to glow.

Magnesium supplements are generally well-tolerated, but they can have side effects, and some forms are better absorbed by the body than others. It is always best to consult a doctor before taking any new supplement, especially if you are taking any prescription medications, as they may interfere with certain drugs.

Magnesium citrate is the most common form of magnesium and can be used to treat muscle cramps

Magnesium citrate helps relax tense muscles and combats nighttime leg cramps. However, as citric acid is a mild laxative, magnesium citrate can cause diarrhoea.

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

Magnesium supplements are generally well-tolerated, though they can have side effects. The most reported side effects of taking magnesium include nausea, abdominal cramping, and loose stools (diarrhoea). These may be signs that your body is not absorbing optimal levels of magnesium. If this happens, try splitting your dose in half and taking half in the morning and half at night.

Magnesium malate is a good option for those on a budget, as it is more affordable than other chelated magnesium supplements

Magnesium malate is a great option for those on a budget. While chelated magnesium supplements are the most bioavailable, they are also the most expensive due to their complex manufacturing process. In contrast, magnesium malate is a more affordable option that combines magnesium with malic acid, a compound found in many fruits.

Magnesium malate is believed to be better absorbed than other forms of magnesium supplements. A study in rats found that it provided the most bioavailable magnesium when compared to other types. This means that more magnesium was absorbed and available for use, making it an effective option for treating conditions that magnesium is thought to help with, such as migraines, chronic pain, and depression.

In addition to its potential health benefits, magnesium malate can also be used to promote regular bowel movements and act as a natural antacid to relieve stomach upset. It is generally well-tolerated, but it is important to start with a low dose and work your way up to assess your tolerance. It is also recommended to take magnesium malate with meals to reduce the risk of negative side effects such as diarrhea and digestive issues.

Overall, magnesium malate is a good option for those looking for a budget-friendly magnesium supplement that is still effective and offers a range of health benefits.

Magnesium orotate may improve athletic performance and decrease heart failure symptoms

Magnesium orotate is formed by binding magnesium with orotic acid. It is not very soluble in water, so it does not cause osmotic diarrhoea like other magnesium compounds. Instead, it delivers magnesium directly to the cells that need it, meaning smaller quantities are required to be effective.

Magnesium orotate has been found to improve athletic performance and increase exercise capacity. It does this by improving left ventricular function and exercise tolerance in patients with coronary heart disease. It also reduces the severity of chronic myocardial dysfunction and structural damage in cardiomyopathy.

Magnesium orotate can also decrease heart failure symptoms. It has been shown to improve survival rates and quality of life in patients with severe congestive heart failure. It does this by improving clinical symptoms, such as reducing premature heartbeats, correcting magnesium depletion, and reducing the calcification of damaged heart tissue.

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