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Magnesium On Keto: Best Mg Food Sources

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  Published on April 3rd, 2020
  Reading time: 2 minutes
  Last modified April 15th, 2021

Electrolytes are ions that your body needs to carry out functions like nerve impulses, fluid balance, and muscle contractions. These electrolytes are mostly obtained through diet but, can also be supplemented when low. Magnesium is one of these vital electrolytes; it serves a key role in muscle and nerve functioning, bone, and immune system health, and the regulation of blood glucose levels. The deficiency of this mineral, also known as hypomagnesemia, can cause muscle cramps or twitches, high blood pressure, and irregular heartbeat, muscle fatigue and weakness, and more. When following a ketogenic diet, it is extremely important to make sure you are consuming enough of this mineral. Electrolytes are depleted on keto due to decreased insulin levels and increased water excretion. To make sure you are consuming enough sodium, try to eat foods like pumpkin seeds, fish, dark chocolate, or leafy greens. If you find you are having too difficult of a time getting all your magnesium in through diet, consider supplementing with 200-400mg of magnesium with a meal.

  • Pumpkin seeds are a delicious way to get in an extra source of magnesium. They taste delicious and make for the perfect mid-day snack. 1/2 cup (28g) of unflavored pumpkin seeds are around 180 calories, 14g of fat, 9g protein, 4g of total carbs, and 3g of fiber.
  • Salmon is another staple you should add to your keto food repertoire. It is rich in not only magnesium but, also omega-3 fatty acids, B vitamins, potassium, and protein.
  • Chocolate isn’t a standard go-to on the ketogenic diet but, unsweetened dark cocoa can add in a bit of extra magnesium without going over your carb threshold.
  • Adding leafy greens into meals not only adds volume to improve satiety but also adds key micronutrients like magnesium.
  • If you struggle with getting in enough magnesium directly through diet, consider adding in a magnesium supplement. Consider supplementing with around 200-400mg of this mineral.


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Shrimanker I, Bhattarai S. Electrolytes. [Updated 2020 Jan 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-.

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