The Best Magnesium Supplements for Keto
The ketogenic diet requires careful attention to electrolytes, particularly magnesium. Many people experience deficiencies when cutting carbohydrates, making supplementation often necessary. Understanding which magnesium supplements work best with keto can prevent muscle cramps, improve sleep quality and support overall metabolic health.
Why Magnesium Matters on Keto
Magnesium participates in over 300 enzymatic reactions in the body. During ketosis, its importance increases as insulin levels drop and renal excretion of electrolytes accelerates. A 2013 study in the British Journal of Nutrition found very-low-carbohydrate diets significantly alter mineral balance compared to low-fat approaches.
Types of Magnesium Compared
Magnesium citrate (£8.99 for 90 tablets at Boots) offers good bioavailability and may help with constipation. Magnesium glycinate (£12.50 for 120 capsules at Holland & Barrett) is gentler on digestion. Oxide forms cost less but absorb poorly. For those struggling with keto flu symptoms, citrate or glycinate forms prove most effective.
What This Means in Practice
UK supermarkets like Tesco now stock basic magnesium supplements alongside their pharmacy sections. During colder months when vitamin D levels drop, magnesium requirements may increase further. The NHS advises adults aim for 300mg daily, though some keto practitioners benefit from 400-500mg spread across doses.
Frequently Asked Questions
How much magnesium should I take on keto?
Most people need 300-400mg daily, though requirements vary. Start with 200mg and increase gradually to assess tolerance. Diarrhea indicates excess intake.
When is the best time to take magnesium?
Evening doses may improve sleep quality due to magnesium’s muscle-relaxing effects. Those using it for exercise recovery benefit from post-workout timing.
Can I get enough magnesium from food?
While nuts, seeds and leafy greens contain magnesium, modern farming practices have reduced mineral content. Supplementation ensures consistent intake.
The Bottom Line
Choosing quality magnesium supplements supports successful keto adaptation and may reduce muscle cramps or sleep disturbances. Look for citrate or glycinate forms from reputable UK retailers. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
