The ketogenic (keto) diet, characterized by its high-fat, moderate-protein, and low-carbohydrate composition, has gained considerable traction as a weight loss and general health strategy. This dietary approach restricts carbohydrate intake, typically limiting it to 20-50 grams daily, which can inadvertently lead to nutrient deficiencies. Consequently, supplementation becomes crucial to address these nutritional gaps, improve the diet's effectiveness, and mitigate potential side effects. Among the various supplements, magnesium stands out as particularly beneficial for individuals adhering to a keto diet.
Understanding the Keto Diet and Nutrient Deficiencies
The keto diet's primary focus on high-fat foods and minimal carbohydrates can result in the exclusion of numerous nutrient-rich sources. Carbohydrates are essential as they contain many essential nutrients. For example, without enough calcium and vitamin D, your bones may not be as strong. This can increase your risk for osteoporosis (bone loss). Similarly, calcium-fortified orange juice and tofu are both good sources of calcium, but are not keto-friendly. However, adults aged 19-50 need 1,000 milligrams of calcium daily. Calcium serves many purposes.
Fiber is essential for digestive health and helps manage weight. Most sources of fiber come from whole grains, fruits, legumes, and vegetables, all of which are carbohydrates. Some fiber-rich foods are lower in carbohydrates. Eating only these low-carb sources of fiber may not be enough, so a daily fiber supplement could help you meet your daily fiber needs.
Iron is the fuel that allows every body cell to function correctly. Iron makes hemoglobin, a protein that delivers oxygen from your lungs to different body parts. Men aged 19-50 need 8 milligrams of iron daily, while women aged 19-50 need 18 milligrams. Many keto-approved foods contain enough iron, such as beef, oysters, kale, and spinach. Eating meat can give you enough iron. However, iron deficiency is still possible, especially for women.
Adults aged 19-70 should aim for 600 international units (IUs) of vitamin D daily. Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D if you're on the keto diet. A daily vitamin D supplement can help you meet your needs.
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The Importance of Magnesium
Magnesium is a vital mineral involved in numerous bodily processes, including food metabolism, nerve signal transmission, fluid balance, and the maintenance of bone and muscle health. Women need 310-320 milligrams (mg) of magnesium daily, while men need 400-420 milligrams.
Many high-magnesium foods, like whole grains, bananas, and beans, contain too many carbs to be keto-friendly. Therefore, individuals on a keto diet may struggle to obtain sufficient magnesium through food alone, necessitating supplementation.
Some evidence suggests that many people are at a high risk of magnesium deficiency due to chronic diseases, medications, and decreases in food crop magnesium levels. Low levels of magnesium can cause muscle cramps and spasms, heart palpitations, nausea, anxiety, sleep disturbances, and headaches. Further, vitamin D needs magnesium to be properly metabolized. When magnesium is low, vitamin D is stored by the body and remains inactive. Lack of sufficient magnesium halts vitamin D synthesis and metabolism.
Magnesium and the "Keto Flu"
One of the initial challenges of adopting a keto diet is the "keto flu," characterized by symptoms such as fatigue, discomfort, and headaches. These symptoms can be attributed, in part, to the loss of magnesium during the initial weeks of carbohydrate restriction.
In the first few weeks of a low carbohydrate diet, you can lose a lot more water from the body. As glycogen is stored in the body as one-part glycogen and three parts water, it means that more water is dumped through the kidneys. Since magnesium levels are controlled through the kidneys, this can then inadvertently cause a drop-in serum magnesium levels. Replenishing magnesium levels through supplementation can alleviate these symptoms and facilitate a smoother transition into ketosis.
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Benefits of Magnesium Supplementation on Keto
Taking a magnesium supplement can help fill in any nutritional gaps. Talk to a healthcare provider about taking a magnesium supplement.
Mitigating Magnesium Deficiency
The ketogenic diet often excludes magnesium-rich foods like whole grains, fruits, beans, and dairy products. A magnesium supplement ensures adequate intake, preventing deficiency symptoms like muscle cramps, fatigue, and irritability.
Improving Sleep Quality
Magnesium plays a crucial role in promoting relaxation and sleep. Supplementation can improve sleep quality, particularly for those experiencing sleep disturbances during the initial stages of keto adaptation.
Supporting Bone Health
Magnesium is essential for maintaining bone density and strength. Adequate magnesium intake, whether through diet or supplements, can contribute to long-term bone health, especially important given the potential for nutrient deficiencies on a restricted diet.
Managing Blood Sugar Levels
Magnesium is involved in blood sugar control and insulin sensitivity. Supplementation may help regulate blood sugar levels, which is particularly relevant for individuals using the keto diet to manage diabetes or insulin resistance.
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Types of Magnesium Supplements
Magnesium supplements are available in various forms, each with varying degrees of bioavailability and potential side effects.
Magnesium Citrate
Magnesium citrate is one of the most common and readily available forms of magnesium. It is known for its high bioavailability and is often recommended for addressing magnesium deficiency. Magnesium citrate also has other valuable attributes over other forms. Its absorption is independent of gastric acid secretion and therefore does not cause stomach upset. It can easily be taken on an empty stomach. Additionally, when compared to magnesium lactate, magnesium carbonate, magnesium oxide and magnesium gluconate, the citrate form provides a neutral taste as opposed to a bitter or sandy one, making it more palatable and easier to work within a variety of formulations.
Magnesium Glycinate
Magnesium glycinate is another highly bioavailable form of magnesium, known for its gentle effect on the digestive system. It is often preferred by individuals with sensitive stomachs or those prone to diarrhea.
Magnesium Oxide
Magnesium oxide has the highest concentration of elemental magnesium per dose. However, it’s one of the least bioavailable sources.
Magnesium Chloride
Magnesium chloride flakes mixed with water, coconut oil, or shea butter create magnesium oil. You can rub magnesium oil into your skin like lotion to target cramping muscles and pain directly. The other healthy ingredients may also help your skin glow.
Other Forms
Other forms of magnesium supplements include magnesium aspartate, lactate, and chloride. The Office of Dietary Supplements (ODS) state that the body may absorb some types - including magnesium aspartate, citrate, lactate, glycinate, and chloride forms - more readily than others. However, a doctor may recommend a specific form of magnesium to meet a person’s needs.
Dosage and Considerations
High doses of magnesium can cause diarrhea. Therefore, a person should start with the lowest dose on the package, which may be 100-200 milligrams (mg) per day. If no diarrhea occurs, a person may gradually increase the dose, although they should not take more than 400 mg per day unless a doctor advises a higher dose.
Other Important Supplements for Keto
While magnesium is a crucial supplement for keto dieters, other nutrients may also require supplementation to ensure optimal health.
Electrolytes
As the body adjusts to a keto diet, the kidneys may excrete more water. This increased excretion can cause the body to lose vital electrolytes, which include not only magnesium but also potassium, chloride, phosphorus, and sodium. Taking an electrolyte supplement can help rebalance the levels of these minerals. Electrolyte supplements vary in their mineral content, so it is important for a person to read labels to be sure that they are not getting too much of these minerals. Most contain a combination of calcium, potassium, and magnesium. A keto friendly supplement should contain no sugar or sweeteners. Alternatively, a person may wish to try adopting the following practices to get the three main electrolytes: taking a magnesium supplement daily, adding some extra salt to the diet or consuming beef or chicken broth daily, and eating potassium rich, keto friendly foods, such as avocado or cooked spinach, every day.
Fiber
Fiber is the indigestible part of plant foods, and it is important for keeping the digestive system healthy. Without enough fiber, a person may become constipated. People should get 25-31 grams of fiber per day, depending on their age and sex. Many keto friendly foods, including nuts, seeds, avocado, and leafy greens, contain fiber. However, if a person focuses on meat, seafood, eggs, and dairy, they may not get enough fiber on the keto diet. Fiber supplements can be helpful if people find that they become constipated while following the keto diet. They should look for a keto friendly formula that does not contain sugar. It is also important to drink plenty of water, which helps keep digestion running smoothly. Taking fiber supplements without adequate water intake could make constipation worse.
Omega-3 Fatty Acids
Omega-3 fats are a type of polyunsaturated fatty acid (PUFA). Omega-3s are present in high amounts in some fatty fish and eggs, and they also occur in plant form in some nuts and seeds. Studies show that consuming enough omega-3s can have health benefits, including helping prevent weight gain. The ODS state that many people could benefit from a higher intake of omega-3s. The other type of PUFA, omega-6, occurs in many conventionally raised, grain-fed meats. Omega-6s are also in some vegetable oils, including corn and cottonseed oil.
One study found that among people following a ketogenic Mediterranean diet, those who ate more omega-3s experienced positive effects on their insulin, triglyceride, and inflammation levels. Omega-3 levels may be higher in meats that come from grass-fed or pasture raised animals, as well as in eggs from pasture raised or vegetarian-fed hens. If a person on the keto diet does not eat grass-fed meats or seafood, they may want to consider an omega-3 supplement.
Omega-3 supplements vary in their dosage and origin. Some come from fish oil, krill oil, algae, flaxseed, or other natural omega-3 sources. A person should follow the dosage directions on the product. People who take medications that affect blood clotting, such as blood thinners, should ask a doctor before using omega-3 supplements. People who are allergic to fish or shellfish should avoid supplements that contain fish oil, krill oil, or other fish based ingredients.
Vitamin D
Having optimal levels of vitamin D is important for everyone’s health, including people following ketogenic diets. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea. Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant. Vitamin D is also responsible for supporting your immune system, regulating cellular growth, promoting bone health and lowering inflammation in your body. Since few foods are good sources of this important vitamin, many health professionals recommend vitamin D supplements to ensure proper intake. Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs.
Digestive Enzymes
The gut uses enzymes to break down different parts of foods during digestion. If a person who is switching to a keto diet ate a large number of carbs previously, they might find that they have trouble with the change. Symptoms such as bloating, nausea, fatigue, and constipation are common because of the high amount of fats that a keto diet requires. Digestive enzymes could help alleviate some of these symptoms. Many of these supplements contain several different types of enzyme, but it is important to choose one that contains lipase, which is the enzyme that breaks down fat. Supplements that contain proteases and peptidases are also a good choice, as these break down protein. In most cases, a person will take their digestive enzymes with a high fat meal or a few minutes before eating. They should always follow the dosage directions on the product and look for those that are keto friendly.
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