Magnesium is a mineral that plays an essential role in your body’s health. Magnesium functions as a co-factor for numerous enzymatic reactions and is vital for many physiological functions. Some functions of magnesium include the following:
Yes, magnesium is one of the main electrolytes that your body needs. Electrolytes are minerals that conduct electricity and dissociate into ions when placed in a solution. Other common electrolytes include sodium, potassium, calcium, and chloride, in addition to magnesium
Entering the metabolic state of ketosis via the ketogenic diet may cause a drastic decrease in electrolytes. This is in part due to low insulin levels and increased water and mineral excretion by the kidneys. Thus, magnesium levels typically decrease when first starting a ketogenic diet. In fact, loss of magnesium is one of the causes of the keto-flu.
The most common symptoms of low magnesium levels are muscle cramps and twitching.
Low magnesium levels can occur, especially when first starting the ketogenic diet. If you have noticed muscle cramps, muscle spasms, body aches, or headaches, chances are, your magnesium levels are probably low. Increasing magnesium intake (either through food or supplements) can help prevent muscle cramps/spasms, body aches, and/or headaches.
The RDA (recommended daily allowance) for magnesium is 210-420mg for adults in the US. However, since magnesium levels are depleted on the ketogenic diet, supplementation of around 250-400mg may be beneficial.
You don’t have to take magnesium supplements to obtain enough magnesium on the ketogenic diet. Magnesium can be obtained primarily through diet. Foods rich in magnesium include the following: