How Much Magnesium You Should Have on a Keto Diet

When you transition into a keto diet, your body starts to experience a fluctuation in electrolytes. There are many types of electrolytes that your body requires to function properly. This includes magnesium, sodium, potassium, and chloride. An imbalance in electrolytes can lead to side effects like dehydration and nausea. We help you figure out the right amount of magnesium to supplement your body with while on the keto diet.

First, it’s important to understand the role that magnesium plays in the body. It serves a number of important functions like boosting energy levels, regulating blood sugar levels, and providing support for your immune system. A deficiency in magnesium can lead to symptoms like twitching muscles, fatigue, high blood pressure, and irregular heartbeats.

It’s normal to feel some of these symptoms at the beginning of the keto diet as your body goes through the keto flu phase. If you feel like you are not supplementing your body with enough magnesium then it’s important to fix that immediately. According to the National Institutes of Health, the recommended dietary allowances will differ by age. A male who is 19 to 30 years of age, for example, should try to meet an allowance of 400 mg in magnesium. A female of the same age, on the other hand, has a slightly lower allowance at 360 mg.

There are a number of ways you can meet the daily allowance for magnesium while on the keto diet. You could, for example, increase your intake of keto-friendly food that are rich in magnesium like spinach, avocado, and mackerel. If you want something more controlled then you could also buy magnesium supplements.