Do You Need To Take Magnesium on Keto?
O-Mg! Did you know Most Australians are deficient in Magnesium due to our soils being overworked, so less nutrients are in the vegetables? Magnesium is an essential mineral that plays a critical role in keeping Australians healthy and living a balanced life. Unfortunately, most Australians are deficient in this important mineral, which can lead to a variety of health issues. In this article, we’ll discuss the importance of magnesium on keto and how you can make sure you’re getting enough of it so that your body can function at its best and whether you need to take magnesium on Keto.
What Is Magnesium And How Does It Work?
Magnesium is one of the most important nutrients that our bodies need to stay healthy. It plays a key role in many bodily functions, it is needed for muscles and nerves to work properly, to keep blood sugar and blood pressure at the right level, and to make protein, bone, and DNA. Without enough magnesium, our bodies can become deficient and suffer from a variety of health issues. If you don’t get enough magnesium in your diet over a long time, you may develop health problems such as heart attack, stroke, diabetes or osteoporosis.
How Much Magnesium on Keto Do I Need?
Men under 30 need 400 milligrams (mg) of magnesium per day and men over 31 need 420mg a day. Women under 30 need 310mg each day and 320mg a day after 31. Pregnant and breastfeeding women, however, need more than that, approximately 350 to 360mg a day.
The recommended daily intake for children is:
- 1-3 years: 80mg
- 4-8 years: 130mg
- 9-13 years: 240mg
- boys 14-18 years: 410mg
- girls 14-18 years: 360mg
It’s important not to have more than the recommended amount of magnesium and choose the correct form of magnesium for your body, as it can cause diarrhoea, nausea or abdominal cramps. Extremely high levels can lead to an irregular heartbeat or cardiac arrest.
How Can I Make Sure I’m Getting Enough Magnesium on Keto?
Luckily, there are many ways to get the magnesium we need, from eating foods rich in this nutrient to taking supplements.
When you go to buy a magnesium supplement, you will find many different “forms”, so here’s the basics:
- Magnesium Citrate, Chelate or Glycinate is the best form, it’s highly absorbable by the body and the kind found in foods naturally.
- Magnesium Oxide is not absorbed into the muscles very well and may have a laxative effect in some cases when taken in high doses
- Magnesium Chloride is found in bath salts and oils. It’s useful for people who have digestive disorders that prevent normal absorption of magnesium from their food and it can also be used for muscle pain.
If you’d like to discuss which magnesium supplement would be right for you, feel free to stop by my clinic and see what I have in stock.
Low levels of magnesium over time can lead to low calcium and potassium levels. If you experience headaches, loss of appetite, nausea, vomiting, fatigue and weakness, this may be a sign to get your magnesium levels checked!