Home  /  All  /  Nutrition

Magnesium on Keto: It’s Importance and Ketogenic Sources

Written by
  Published on August 6th, 2020
  Reading time: 2 minutes
  Last modified February 5th, 2023
magnesium on keto

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.

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.



Grober, U., Schmidt, J., & Kisters, K. (2015). Magnesium in prevention and therapy.Nutrients, 7(9), 8199-8226


 De Baaij, J. H. F., Hoenderop, J. G. J. (2015).Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1-46.


Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164.


 Assadi, F. (2010). Hypomagnesemia: An evidence-based approach to clinical cases.Iranian Journal of Kidney Diseases, 4(1), 13-19.


Pham, P-C. T., Pham, P-A. T., Pham, S. V., Pham, P-T. T., Pham, P-M. T., & Pham, P-T. T. (2014). Hypomagnesemia: A clinical perspective. International Journal of Nephrology and Renovascular Disease, 7, 219-230. 


 Vallee, B. L., Wacker, W. E., & Ulmer, D. D. (1960). The magnesium-deficiency tetany syndrome in man. New England Journal of Medicine, 262, 155-161.


Cheungpasitporn, W., Thongprayoon, C., Mao, M. A., Srivali, N., Ungprasert, P., Varothai, N., Sanguankeo, A., Kittanamongkolchai, W., & Erickson, S. B. (2015). Hypomagnesaemia linked to depression: A systematic review and meta-analysis.Internal Medicine Journal, 45(4), 436-440. 


Ettehad, D., Emdin, C. A., Kiran, A., Anderson, S. G., Callender, T., Emberson, J., Chalmers, J., Rodgers, A., & Rahimi, K. (2016). Blood pressure lowering for prevention of cardiovascular disease and death: A systematic review and meta-analysis. Lancet, 387(10022), 957-967. 


Laurant, P., Hayoz, D., Brunner, H. R., & Berthelot, A. (1999). Effect of magnesium deficiency on blood pressure and mechanical properties of rat carotid artery. Hypertension, 33(5), 1105-1110. 


Dyckner, T. (1980). Serum magnesium in acute myocardial infarction: Relation to arrhythmias. Acta Medica Scandinavia, 207(1-2), 59-66.


Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. M. (2013). Magnesium and osteoporosis: Current state of knowledge and future research directions.Nutrients, 5(8), 3022-3033. 


Rude, R. K., Oldham, S. B., & Singer, F. R. (1976). Functional hypoparathyroidism and parathyroid hormone end-organ resistance in human magnesium deficiency. Clinical Endocrinology, 5(3), 209-224.


Rude, R. K., Oldham, S. B., Sharp, C. F., & Singer, F. R. (1978). Parathyroid hormone secretion in magnesium deficiency.Journal of Endocrinology and Metabolism, 47(4), 800-806.


Rude, R. K., Singer, F. R., & Gruber, H. E. (2009). Skeletal and hormonal effects of magnesium deficiency. Journal of the American College of Nutrition, 28(2), 131-141. 


 Farsinejad-Marj, M., Saneei, P., & Esmaillzadeh, A. (2016). Dietary magnesium intake, bone mineral density and risk of fracture: A systematic review and meta-analysis. Osteoporosis International, 27(4), 1389-1399. 


Huang, C-L., & Kuo, E. (2007). Mechanism of hypokalemia in magnesium deficiency. Journal of the American Society of Nephrology, 18(10), 2649-2652.


Self Nutrition Data. Foods Highest in Magnesium.

Leave a Comment

Your email address will not be published. Required fields are marked *

As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.


A Great Deal
$ 19
99 /month
  • 7-Day Free Trial
  • Cancel Anytime


3 Months Free
$ 179
  • 3 Months Free
  • Cancel Anytime


Membership for Life
$ 349
  • Lifetime Access
  • Limited Availability