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].

 

magnesium on keto

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]. 




deficiency of magnesium on keto

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]
headaches on keto magnesium

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.

 

References

1)  Grober, U., Schmidt, J., & Kisters, K. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199-8226. DOI: 10.3390/nu7095388

2)  De Baaij, J. H. F., Hoenderop, J. G. J. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1-46. DOI: 10.1152/physrev.00012.2014

3)  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. DOI: 10.1111/j.1753-4887.2011.00465.x

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

5)  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. DOI: 10.2147/IJNRD.S42054

6)  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. DOI: 10.1056/NEJM196001282620401

7)  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. DOI: 10.1111/imj.12682

8)  Caddell, J. L. (2001). Magnesium deficiency promotes muscle weakness, contributing to the risk of sudden infant death (SIDS) in infants sleeping prone. Magnesium Research, 14(1-2), 39-50.

9)  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. DOI: 10.1016/S0140-6736(15)01225-8

10) 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. DOI: 10.1161/01.hyp.33.5.1105

11) Dyckner, T. (1980). Serum magnesium in acute myocardial infarction: Relation to arrhythmias. Acta Medica Scandinavia, 207(1-2), 59-66. DOI: 10.1111/j.0954-6820.1980.tb09676.x

12) 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. DOI: 10.3390/nu5083022

13) 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. DOI: 10.1111/j.1365-2265.1976.tb01947.x

14) 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. DOI: 10.1210/jcem-47-4-800

15) 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. DOI: 10.1080/07315724.2009.10719764

16) 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. DOI: 10.1007/s00198-015-3400-y

17) Huang, C-L., & Kuo, E. (2007). Mechanism of hypokalemia in magnesium deficiency. Journal of the American Society of Nephrology, 18(10), 2649-2652. DOI: 10.1681/ASN.2007070792

18) Self Nutrition Data. Foods Highest in Magnesium. https://nutritiondata.self.com/foods-000120000000000000000.html

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