Magnesium on Keto: It’s Importance and Ketogenic Sources

Magnesium is an important mineral involved in numerous bodily processes and biochemical reactions. You might not be getting sufficient magnesium even if you’re consuming a healthy diet. What are the health benefits of magnesium? What are the signs of a magnesium deficiency? What are the best food sources of magnesium on keto?

What is Magnesium?

Magnesium is a mineral found in the sea, earth, plants, humans, and animals. Around 60% of the magnesium in your body is in the bone, and the rest is in the soft tissues, fluids, and muscles.

Enzymes perform biochemical reactions in your body, and magnesium acts as a helper molecule or cofactor. For example, magnesium helps:

• Convert food into energy
• Create new proteins from amino acids
• Create and repair DNA and RNA
• The contraction and relaxation of muscles
• Regulate neurotransmitters ^{[1] [2]}

According to the research, 50% of people in Europe and the US aren’t getting the recommended daily amount of magnesium ^[3].

What are the Signs of Magnesium Deficiency?

Magnesium deficiency is usually caused by inadequate dietary intake or a loss of magnesium from the body ^[4].

Some of the signs of magnesium deficiency include:

• Muscle twitches and cramps (in severe cases it can cause seizures or convulsions
• Mental disorders, such as apathy or depression
• Fatigue and muscle weakness
• High blood pressure
• Heart arrhythmia (irregular heartbeat) ^{[5] [6] [7] [8] [9] [10] [11]}

Magnesium deficiency is also a risk factor for osteoporosis — a disorder characterized by weak bones and a heightened risk of bone fracture ^{[12] [13] [14] [15] [16] [17]}

What are the Best Food Sources of Magnesium on Keto?

Thankfully, there are plenty of keto-friendly food sources of magnesium, such as:

• Almonds
• Pumpkin Seeds
• Unsweetened dark chocolate
• Swiss Chard
• Spinach
• Chia Seeds
• Sunflower Seeds
• Avocados
• Certain types of fish, such as salmon, halibut, and mackerel ^[18]

Are You Getting Enough Magnesium on Keto?

Let us know how you get enough magnesium on your keto diet. Share your top recipes and favorite magnesium-rich keto-friendly foods.