Magnesium And Keto: The Best Mineral Combination

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/heart rhythm regulation, bone health, and more. While it is possible to get magnesium from food, many people are at risk of developing a magnesium deficiency, and those on a keto diet may find it especially challenging. This is because many magnesium-rich foods like beans, fruits, and grains are also high in carbs. Therefore, taking a magnesium supplement is often recommended for those on a keto diet.

There are several types of magnesium supplements available, and the best one for you will depend on your individual needs and how your body reacts to the different binding molecules used in the supplement. Some common types of magnesium supplements include magnesium glycinate, which has a high bioavailability and a slight calming effect; magnesium L-threonate, which is the most absorbed form of magnesium and can support brain health; and magnesium citrate, which is widely available and affordable but can have a laxative effect.

It is important to speak with your doctor before starting any new supplement, as magnesium supplements may interfere with certain medications. Additionally, it is always recommended to get your nutrients from food sources whenever possible and use supplements as a backup.

Magnesium glycinate is a good option due to its high bioavailability and calming effect

Magnesium glycinate is a good option for those on a keto diet due to its high bioavailability and calming effect.

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/heart rhythm regulation, bone health, and more. Many keto dieters rely on magnesium supplements to meet their daily requirements, as magnesium-rich foods like beans and fruits are often high in carbs.

Magnesium glycinate is a chelated mineral supplement, which means it binds amino acids (the building blocks of protein) with minerals. This form of magnesium is highly bioavailable, meaning it is easily absorbed by the body. The amino acids in magnesium glycinate provide additional health benefits and reduce the laxative effects that can be associated with other forms of magnesium.

One of the amino acids bound to magnesium in glycinate is glycine, which is a relaxing neurotransmitter. Glycine may promote stress relief and better sleep quality. This makes magnesium glycinate a good option to take before bed to aid in relaxation and sleep.

In addition to its calming effect, magnesium glycinate is also less harsh on the digestive system than other forms of magnesium. This makes it a good option for those who experience digestive issues when taking supplements.

Overall, magnesium glycinate is a good choice for keto dieters due to its high bioavailability, calming effect, and gentle impact on the digestive system.

Magnesium supplements are important as many keto-friendly foods are low in magnesium

Magnesium is an essential mineral and electrolyte that our bodies need for over 300 daily bioactivities. As the body cannot produce magnesium, it must be obtained through diet. However, this can be challenging as many magnesium-rich foods, such as beans and fruits, are also high in carbs, which are restricted on a keto diet.

As a result, those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. To prevent this, it is recommended to take 200-400 mg of magnesium per day. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping, and irritability, which are common symptoms experienced during the transition to a ketogenic diet.

Some of the most absorbable forms of magnesium include magnesium glycinate, gluconate, and citrate. Additionally, including keto-friendly foods that are rich in magnesium, such as dark leafy greens, nuts, avocados, and seeds, can help meet daily requirements.

• Life Extension Magnesium Supplement: Each capsule contains 500 mg of magnesium and is made from vegetable cellulose. It helps with metabolic profile, inflammation, and cardiovascular health.
• Dr. Mercola Magnesium L-Threonate Supplement: This supplement has a high absorption rate and is easy on the stomach. Each serving provides 144 mg of elemental magnesium, and it also supports heart health and regulates blood pressure.
• KAL Magnesium Glycinate Supplement: This supplement provides 400 mg of magnesium glycinate per serving and is gentler on the stomach. It is vegetarian and can be broken into halves for easier consumption.
• BiOptimizers Magnesium Breakthrough Supplement: This supplement contains seven forms of magnesium, including magnesium bisglycinate, malate, and citrate. It also includes a humic/fulvic blend to enhance absorption.

Magnesium L-threonate is the most absorbed form of magnesium and can support brain health

Magnesium L-Threonate: The Most Absorbed Form of Magnesium for Brain Health

Magnesium is an essential mineral and electrolyte that supports over 300 daily bioactivities in the body. However, maintaining adequate magnesium levels can be challenging, as it is not produced by the body and is mainly obtained through diet. This is where magnesium supplements come into play, and among them, Magnesium L-Threonate stands out as the most absorbed form, offering significant benefits for brain health.

Magnesium L-Threonate is a unique form of magnesium that combines magnesium with L-threonate, a sugar acid found in foods like capers, huckleberries, and pecans. This combination allows Magnesium L-Threonate to cross the blood-brain barrier, making it the only type of magnesium that directly supports magnesium levels in the brain. As a result, it has become a popular supplement for those seeking to enhance their cognitive function and overall brain health.

Benefits of Magnesium L-Threonate

Magnesium L-Threonate has been clinically studied for its cognitive benefits and is highly bioavailable, meaning it is easily absorbed and utilized by the body. Here are some of its key benefits:

• Brain Health and Cognition: Magnesium L-Threonate has shown great potential in supporting brain health and cognitive function. A study on 109 healthy adults found that those who took 2 grams of Magnesium L-Threonate daily for 30 days experienced significant improvements in cognitive well-being and memory, especially in older participants.
• Pain Relief: Research suggests that Magnesium L-Threonate may help reduce pain. In a study on cancer patients taking opioids, those who took 1.5-2 grams of Magnesium L-Threonate daily for 30-90 days needed less morphine and experienced reduced opioid-induced constipation.
• Constipation Relief: Magnesium L-Threonate can provide relief from constipation, as magnesium salts draw water into the stool, promoting gastric motility and easier bowel movements.
• ADHD Management: A small clinical trial found that Magnesium L-Threonate supplementation may help manage ADHD symptoms, including improvements in executive functioning.
• Calming and Sleep Support: Magnesium L-Threonate can promote relaxation and regulate neurotransmitters, which may improve sleep quality and duration. It is often taken before bed to aid in a restful night's sleep.
• Other Potential Benefits: Animal studies suggest Magnesium L-Threonate may reduce alcohol-induced inflammation, post-surgical pain, and depression. However, more human-based research is needed to confirm these benefits.

Recommended Dosage and Considerations

Magnesium L-Threonate supplements are typically sold as capsules or tablets and should be taken with water. It is generally recommended to take Magnesium L-Threonate in the evening, 30-60 minutes before bed, to promote relaxation and improve sleep quality. The recommended dosage varies, so be sure to follow the instructions provided by the manufacturer.

While Magnesium L-Threonate is considered safe when taken in appropriate doses, high doses may cause digestive discomfort, such as diarrhea or stomach cramps. Additionally, those with kidney failure or related health conditions should not take magnesium supplements without consulting a healthcare provider, as impaired kidney function can lead to dangerous magnesium buildup in the body.

Magnesium deficiency is common on keto and can be fixed with supplements

Magnesium is an essential mineral and electrolyte that our bodies need for over 300 daily bioactivities. It's involved in energy production, blood sugar control, blood pressure/heart rhythm regulation, bone health, and more.

When starting a ketogenic diet, your body goes through an adaptation phase where it holds on to less water, which can deplete magnesium levels. This, coupled with the fact that a high percentage of the population is at risk of developing magnesium deficiency, means that those on a keto diet may need to pay extra attention to their magnesium intake.

Signs of Magnesium Deficiency

If you're experiencing brain fog, fatigue, muscle cramps, or other symptoms of the keto flu, you may be deficient in magnesium. Other signs of low magnesium levels include appetite loss, nausea, weakness, constipation, vomiting, and abnormal heart palpitations.

Magnesium-Rich Foods

It's always best to try to get your vitamins and minerals from food sources. However, many magnesium-rich foods like beans, cereal, gluten-laden bread, potatoes, and rice are off-limits on a keto diet.

Some keto-friendly food sources of magnesium include:

• Cashews
• Dark chocolate
• Pumpkin seeds
• Peanut butter
• Avocado
• Halibut
• Mackerel
• Leafy greens (Swiss chard, kale)
• Brazil nuts

Magnesium Supplements

If you're still not meeting your magnesium goals through diet alone, you may want to consider taking a supplement. Here are some of the best types of magnesium supplements for keto dieters:

• Magnesium Glycinate: This form of magnesium has high bioavailability and a slight calming effect, so it's best taken before bed to aid sleep.
• Magnesium L-Threonate: This is the most absorbed form of magnesium available and can support brain health, reduce migraines, improve memory, and reduce the risk of dementia and Parkinson's.
• Magnesium Malate: Magnesium bound with malic acid, found in oranges, apples, and pears. It helps cells produce and use energy and relaxes tense muscles.
• Magnesium Orotate: May improve athletic performance and decrease heart failure symptoms.
• Magnesium Citrate: This is the most common form of magnesium, widely available, and affordable. It helps tense muscles relax and combats nighttime leg cramps but can cause diarrhea.

Dosage

The recommended daily allowance of magnesium is different for each person based on their age and gender. For example, males aged 19-30 are recommended to take 400 mg per day, while females the same age are recommended to take 310 mg.

It's important to note that very high doses of magnesium can cause side effects, including upset stomach, magnesium toxicity (hypermagnesemia), hypotension, nausea, vomiting, and depression.

Always speak with your doctor before starting any new supplement, especially if you are taking prescription medications, as magnesium can interfere with certain drugs.

Magnesium is important for energy production, DNA synthesis, and heart health

Magnesium is an essential mineral and electrolyte that the body needs for over 300 daily bioactivities. It is involved in energy production, DNA synthesis, and heart health, among other vital functions.

Magnesium is important for energy production as it helps the body produce and use energy. It is also crucial for the synthesis of DNA and RNA, which are essential for the functioning of cells. Additionally, magnesium plays a role in regulating heart rhythm, making it important for heart health. It also helps with muscle relaxation and contraction, nerve impulse conduction, and the transport of calcium and potassium ions across cell membranes.

Magnesium is especially important for those on a keto diet, as a magnesium deficiency is common when cutting carbs and increasing fat intake. This is because many magnesium-rich foods, such as beans, grains, and fruits, are also high in carbs. Therefore, those on a keto diet may need to supplement their magnesium intake to meet their daily requirements and avoid symptoms of magnesium deficiency, such as muscle cramps, difficulty sleeping, and irritability.

Some of the most absorbable forms of magnesium include magnesium glycinate, which is also known for its calming effects, magnesium gluconate, and magnesium citrate. These forms of magnesium are available as supplements and can be taken orally. Additionally, including keto-friendly, magnesium-rich foods such as dark leafy greens, nuts, avocados, and seeds can help increase magnesium intake while on a keto diet.

Frequently asked questions