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Why You Need More Magnesium When Going into Ketosis

Why You Need More Magnesium When Going into Ketosis

As a functional medicine practitioner and WildFit coach, I often encounter clients who are interested in or already following a ketogenic diet. While this low-carb, high-fat approach can offer numerous health benefits, it’s crucial to understand how it affects your body’s nutrient needs – particularly when it comes to magnesium. In this post, we’ll explore why magnesium supplementation on a keto diet is essential and how to ensure you’re getting enough of this vital mineral.

Why Magnesium Matters on a Ketogenic Diet

  1. Increased Excretion: When you enter ketosis, your body undergoes significant metabolic changes. One of these changes is an increase in fluid loss, which can lead to electrolyte imbalances. Magnesium, being an essential electrolyte, is often excreted in higher amounts during this process.
  2. Insulin Sensitivity: The ketogenic diet can improve insulin sensitivity, which is generally beneficial. However, this change can also affect how your body handles magnesium. Improved insulin sensitivity may lead to increased magnesium excretion through urine, potentially lowering your overall magnesium levels.
  3. Stress on the Body: Transitioning into ketosis can be stressful for your body, especially in the initial stages. This stress can increase the demand for magnesium, as it plays a crucial role in stress response and adrenal function.
  4. Reduced Dietary Sources: Many magnesium-rich foods, such as fruits, beans, and whole grains, are limited on a ketogenic diet due to their carbohydrate content. This restriction can make it challenging to meet your magnesium needs through diet alone.

Signs of Magnesium Deficiency to Watch For

Be aware of these common symptoms that may indicate low magnesium levels:

  • Muscle cramps or spasms
  • Fatigue
  • Irritability
  • Headaches
  • Difficulty sleeping
  • Irregular heartbeat
Symptoms of Magnesium Deficiency

Magnesium-Rich, Keto and Paleo-Friendly Foods

When following a ketogenic diet with a Paleo approach, it’s crucial to focus on nutrient-dense foods that are rich in magnesium. Here’s a comprehensive list of magnesium-rich foods that align with both keto and Paleo principles, ranked from highest to lowest magnesium content per 100g serving:

  1. Pumpkin Seeds: (592 mg) These nutrient powerhouses are excellent for snacking or adding to salads. Just a quarter cup provides a significant magnesium boost.
  2. Brazil Nuts: (376 mg) Rich in selenium as well, Brazil nuts offer a crunchy way to increase your magnesium intake.
  3. Almonds: (270 mg) A versatile nut that’s great for snacking, making nut milk, or using as a flour alternative in keto baking.
  4. Cashews: (292 mg) While slightly higher in carbs than other nuts, cashews can still fit into a well-planned keto diet in moderation.
  5. Spinach (cooked): (87 mg) Cooking spinach increases the bioavailability of its nutrients. Add it to omelets or use as a side dish.
  6. Swiss Chard (cooked): (86 mg) Another leafy green that’s excellent sautéed with garlic and olive oil.
  7. Mackerel: (85 mg) This fatty fish is also high in omega-3 fatty acids, making it a nutritional powerhouse.
  8. Salmon: (29 mg) While lower in magnesium than mackerel, salmon is still a good source and is rich in other nutrients.
  9. Avocado: (29 mg) A keto favorite, avocados provide healthy fats along with magnesium.
  10. Beef (grass-fed): (21 mg) Grass-fed beef tends to have a higher nutrient profile compared to grain-fed.
  11. Chicken: (25 mg) Another staple protein source that provides a modest amount of magnesium.
  12. Eggs: (12 mg) While not extremely high in magnesium, eggs are a staple in many keto diets and contribute to overall intake.
Keto Recipe Pack

Incorporating These Foods into Your Diet:

  1. Seed and Nut Rotation: Rotate between pumpkin seeds, Brazil nuts, almonds, and cashews for snacks or as salad toppings. This variety ensures you’re getting a range of nutrients.
  2. Leafy Green Base: Use spinach or Swiss chard as a base for salads or sauté them as a side dish for dinner.
  3. Fatty Fish Meals: Aim to include fatty fish like mackerel or salmon in your meal plan 2-3 times per week.
  4. Avocado Boost: Add sliced avocado to salads, use as a spread, or make guacamole as a dip for low-carb vegetables.
  5. Quality Proteins: Choose grass-fed beef when possible and include eggs and chicken in your regular meal rotation.

Remember, while these foods are excellent sources of magnesium, the ketogenic diet’s restrictive nature may still make it challenging to meet all your magnesium needs through food alone. Monitoring your intake and considering supplementation under the guidance of a healthcare professional is often beneficial.

How to Increase Your Magnesium Intake on Keto

1. Focus on Keto-Friendly Magnesium Sources: Incorporate the foods mentioned above into your daily diet, focusing on the highest magnesium sources that fit your macronutrient goals.

2. Consider Magnesium Supplementation: Given the increased needs and potential for deficiency, many individuals on a ketogenic diet benefit from magnesium supplements. Consult with a healthcare professional to determine the right form and dosage for your needs.

3. Use Topical Magnesium: Magnesium oil or Epsom salt baths can provide additional magnesium through transdermal absorption, which may be particularly helpful for those experiencing muscle cramps.

4. Stay Hydrated: Proper hydration can help your body retain magnesium more effectively. Aim for at least 8-10 glasses of water per day, adjusting based on your activity level and climate.

The Bottom Line

Maintaining adequate magnesium levels is crucial when following a ketogenic diet. By understanding the increased need for this essential mineral and taking proactive steps to ensure sufficient intake, you can optimize your health and potentially enhance the benefits of your ketogenic lifestyle.

By focusing on nutrient-dense, Paleo-friendly options, you can maximize your magnesium intake while maintaining ketosis and adhering to Paleo principles. This approach supports overall health and may help mitigate some of the challenges associated with transitioning into and maintaining a ketogenic state.

Remember, while the ketogenic diet can be a powerful tool for health and weight management, it’s essential to approach it with a comprehensive understanding of your body’s nutritional needs. As always, consult with a healthcare professional or a qualified nutritionist before making significant changes to your diet or supplement regimen.

Ready to Take Your Health to the Next Level?

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References

Razzaque, M. S. (2018). Magnesium: Are We Consuming Enough? Nutrients, 10(12), 1863. [Link]

National Institutes of Health. (2021). Magnesium: Fact Sheet for Health Professionals. [Link]

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