If this happens, try splitting your dose in half. These are signs your body may not be absorbing optimal levels of magnesium in your intestines before the laxative effect strikes in your colon.
The most reported side effects of taking magnesium include nausea, abdominal cramping, and loose stools (diarrhea). Individual bodies react differently to each version, and some people find a combination of magnesium types offer the optimal results. To find out which type of magnesium works best for you requires experimentation, as there is no universal “perfect” form. Magnesium draws water into the intestines, but different forms of magnesium have different resulting impacts of this influx of water. Common Side Effects of Magnesium Supplements
Magnesium supplements are generally well-tolerated, though they can have side effects. So it’s best to speak with your doctor first, just to be safe. However, magnesium supplements may interfere with certain medications such as antibiotics, diuretics, and oral bisphosphonates. Magnesium supplements take the guesswork out of meeting your intake goals. Given the significant downsides to a magnesium deficiency and the pervasiveness of the deficit, it’s worth exploring a magnesium supplement. Hypertension (i.e., high blood pressure), cardiovascular disease, stroke, and sudden cardiac death.Attention deficit hyperactivity disorder (ADHD).They also raise your risk of developing : The elderly, those with Crohn’s or celiac disease, type 2 diabetics, and people taking certain medications have a harder time absorbing and using magnesium from their diet.Ĭhronically low magnesium levels strongly correlate with an increased risk of death from all causes. You may even feel abnormal heart palpitations. Muscle cramps and midnight Charlie horses are also common with low magnesium levels. Prepare for appetite loss, nausea, fatigue, weakness, constipation, and the potential for vomiting. When your magnesium levels plummet, you may feel like you have the flu. What Happens if You Have Low Magnesium Levels? You’ll see there are lots of good sources of magnesium that go beyond off-limit foods like whole grains, edamame, quinoa, black beans, and whole wheat.Ĭashews, dark chocolate, pumpkin seeds, peanut butter, avocado, halibut and mackerel (also great sources of Omega-3 fatty acids), leafy greens like swiss chard and kale, Brazil nuts, and the other tasty foods shown below have a high amount of magnesium content.īut even if you load up your keto meal plan with these natural sources of magnesium, you may still come up short, and that’s not good. If you’re following a clean keto diet, you are probably already eating some of them. There are a number of wholesome, keto-friendly foods high in magnesium. So how do you meet your magnesium goals while keto? Start with a healthy diet. Cereal, beans, gluten-laden bread, potatoes, and rice, all of which contain good amounts of magnesium, are off-limits. Here’s the problem for keto dieters: Many magnesium-rich foods are high in carbs. Women have a daily intake goal of 310 to 320 mg of magnesium. Men should aim for 400 to 420 milligrams of magnesium per day. In other words, magnesium is important for your healthcare and wellbeing. Magnesium is also crucial for your mental health and a healthy sleep routine. It’s involved in energy production, blood sugar control, blood pressure/heart rhythm regulation (heart health), bone health, and so much more. Your body cannot function without magnesium. This article explores why supplementing with the right type of magnesium may be a game-changer for your keto diet.
So, how do you know if you’re getting enough of this important mineral? Many keto dieters rely on magnesium supplements instead of guessing. And it’s rarely recorded by popular food-tracking apps. After all, you won’t find magnesium listed on nutrition facts. Studies show half of Americans don’t meet their daily magnesium goals. But since your body can’t make magnesium, you must get it from your diet. What’s the best type of magnesium for keto dieters? And why are there so many different types of magnesium supplements on the market? Magnesium is an essential mineral and electrolyte your body needs for over 300 daily bioactivities.
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