When you are on a keto diet or a low carb diet, your electrolytes are important. Magnesium, potassium, and sodium are the three major electrolytes you need to pay attention to when you are doing a keto diet. Today we find out which keto foods are high in magnesium.
Why You Should Eat Foods High In Magnesium on a Keto Diet.
We covered previously why you should eat foods high in potassium on the keto diet. Magnesium on the keto diet is also just as important.
What is Magnesium?
Magnesium is one of the major electrolytes that your body needs to function properly.
Just like with potassium, if you do not get enough magnesium you will suffer from things like muscle cramps, fatigue, irritability/moodiness, and difficulty sleeping.
Magnesium has many benefits from relieving constipation to having a calming effect on your body leading to less anxiety.
Magnesium is also important for normal bone structure. It is also required for proper nerve function, muscle function, helps ease constipation, enables energy production, and helps neutralize stomach acid. (*).
Having a magnesium deficiency has been linked to osteoporosis, high blood pressure, heart disease, diabetes, and stroke (*).
What Can Cause Magnesium Deficiency?
High blood sugar and diabetes are one of the major contributing factors to magnesium deficiency. Some of the contributing factors to this magnesium deficiency seems to be due to diet. Many highly processed and sugar laden foods tend to be lacking in proper nutrition and essential minerals like magnesium.
Other causes of magnesium deficiency can be:
- Eating disorders
- Breast feeding and pregnancy.
- Chronic diarrhea from conditions such as Crohn’s or IBD.
- Age, as we age it becomes more difficult to absorb magnesium.
- Organ Failure
- Medications such as diuretics, some antifungal medications, proton pump inhibitors, and certain chemotherapy drugs.
If someone suffers from magnesium deficiency, they are also likely to suffer from calcium and potassium deficiencies. As the body requires a balance between the essential electrolytes so when one is off, others tent to be as well.
How Much Magnesium Do You Need When On A Keto Diet?
The daily recommendation for magnesium is about 400mg each day for an adult (*). Recommended intake can vary by age, gender and if your are pregnant or breast feeding.
Research shows that almost 50% of the US population is consuming less than the daily recommendation of magnesium (*).
Too Much Magnesium
Most of the time magnesium is likely safe when taken correctly. In some however magnesium might cause stomach upset, vomiting, diarrhea, and other gastrointestinal tract issues.
Large doses of magnesium can build up in the body and cause serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing or even a coma and death. It is advised to not take more magnesium than your body needs.
Keto Foods That Are High In Magnesium
There are some great whole food sources suitable, on the keto diet or any low carb diet, that make hitting your recommended daily values for magnesium easy.
*all values are from the USDA website unless otherwise noted.
In order of highest concentration to lowest per 100 grams:
Magnesium per 100g of Hemp Seeds: 667mg.
166% of your recommended daily value of magnesium.
Cocoa Powder Unsweetend
Magnesium per 100g of Cocoa: 476mg.
119% of your recommended daily value of magnesium.
Magnesium per 100g of Flaxseeds: 392mg.
98% of your recommended daily value of magnesium.
Magnesium per 100g of Brazil Nuts: 376mg.
94% of your recommended daily value of magnesium.
Magnesium per 100g of Chia Seeds: 335mg.
83% of your recommended daily value of magnesium.
Magnesium per 100g of Almonds: 270mg.
67% of your recommended daily value of magnesium.
Magnesium per 100g of Pumpkin Seeds: 262mg.
65% of your recommended daily value of magnesium.
Magnesium per 100g of Dark Chocolate: 228mg.
57% of your recommended daily value of magnesium.
Magnesium per 100g of Swiss Chard: 81mg.
20.2% of your recommended daily value of magnesium.
Magnesium per 100g of Spinach: 79mg.
19.7% of your recommended daily value of magnesium.
Magnesium per 100g of Kale: 45mg.
11.2% of your recommended daily value of magnesium.
Supplementation of Magnesium
If the foods listed above will not fit your dietary needs you can supplement magnesium.
Keto Electrolytes Supplement
Perfect Keto has an electrolyte supplement that is specific for keto dieters. This supplement contains 4 electrolytes that are essential for you when you are on the keto diet. Those 4 electrolytes are potassium, sodium, magnesium, and calcium. You can find out more at PerfectKeto.com .
NOW Foods Magnesium Citrate
Magnesium Citrate is a bioavailable source of this mineral. NOW foods supplements are soy free, non GMO, vegan, gluten free, and keto friendly.