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“Going keto” can be one of the most effective ways of dropping the pounds and increasing vitality.
However, it’s not quite as simple as cutting the carbs right back and eating adequate fats and protein.
One of the main minerals that the keto-aficionado needs to be concerned about is magnesium. This element is essential for well-being — yet the diet can begin to deplete your stores.
However, there’s an easy remedy — using the best magnesium supplements for keto.
These potent products can redress the balance — boosting your reserves, keeping you in ketosis, and ensuring your health doesn’t suffer.
This article explains the importance of magnesium, what to look for when selecting your product, and the best supplements currently on the market.
Our #1 Rated
- Suitable for vegan, kosher, and halal diets.
- 400 mg of magnesium.
- Four months’ supply.
Our #2 Rated
- Third-party tested.
- Relaxes mind and muscles.
Our #3 Rated
- Easy on the stomach.
- Free from gluten, soy, and shellfish.
- 400 mg of magnesium in every serving.
Our #4 Rated
- Supplied in liquid form.
- Rapid absorption.
- Heavy metal-free.
Our #5 Rated
- Promotes quiet slumber.
- Fast-acting formulation.
- Dairy, gluten, and soy-free.
What Is Magnesium?
Magnesium is found in numerous foods or used to fortify others, which otherwise don’t naturally contain it.
The Importance of Magnesium in the Keto Diet
Magnesium is an electrolyte, which is why this element needs to be seriously considered during the keto diet.
Being in a state of ketosis can alter the way our body deals with water. As such, one of the most frequently reported side effects, especially in keto-newbies, is increased urination.
While in some cases this can be welcomed (losing excess water can reduce bloating) it can also be the enemy. Not only do you lose fluids during urination — but also essential electrolytes too.
The best magnesium supplements for keto can ensure that your stores of this mineral are replenished — and enjoy the health benefits that it promotes.
The Disadvantages of Low Magnesium
The recommended daily intake of magnesium is between 300 and 400 mg per day. It’s thought that around 50 percent of US citizens consume less than this amount. Thus, magnesium supplementation isn’t just for those on the keto diet.
Current research indicates that the driving factors behind this deficiency are illness, medications, and most importantly, the lack of magnesium in processed foods.
Too little magnesium in the diet can be a serious issue — but one that is easily corrected with the best magnesium supplements for keto.
If not addressed, deficiency can lead to:
- Muscle cramps and twitches — in the worst case resulting in seizures.
- Brain issues — at best, magnesium deficiency can induce a feeling of apathy, at worst it can cause a coma.
- Irregular heartbeat.
- Panic attacks and increased anxiety.
- SIDS (sudden infant death syndrome).
- Muscle weakness.
- Lowered potassium levels (another essential electrolyte).
- High blood pressure.
Magnesium Rich Keto Foods
Luckily for those on the keto diet, numerous foods can be consumed to help boost those important magnesium levels:
- Pumpkin seeds — a great snack or addition to your main meal, they contain 146 mg per 1-ounce serving (they’re also high in potassium).
- Spinach — it’s tasty, keto-friendly, and packs in 224 mg per 10 ounces (uncooked).
- Cashews — another in-between meal favorite that provides 81 mg per ounce.
- Hemp seeds — giving you a massive dose of 189 mg of magnesium in every ounce eaten.
- Almonds — great for the heart, and ideal for topping up magnesium, with 77 mg for every ounce.
Incorporating these foods into the diet is an excellent way of boosting your magnesium levels. Yet, allergies, intolerances, and personal preferences may mean this still doesn’t deliver sufficient levels of the mineral.
Luckily, using the best magnesium supplements for keto can ensure your levels are at their zenith.
What to Look for in the Best Magnesium Supplements for Keto
The Form of Magnesium
There are numerous types of magnesium included in supplements. The three most commonly seen are:
- Citrate — one of the most easily absorbed by the body, it’s often used to treat constipation, although excessive use may lead to dehydration.
- Glycinate — a form which promotes muscle and mind relaxation and has few laxative effects.
- Chloride — a popular form, with some people believing it’s the most effective with the least amount of side effects.
While all types offer generally the same all-around benefits — some are more effective in particular areas than others.
If you’ve decided keto is a lifestyle and not just a vacation-prep diet, it’s worth purchasing a supplement that has a large count and doesn’t require frequent re-ordering.
However, if you’re just dipping your toe into the water — a smaller volume may be more applicable.
While some supplements include the full daily allowance of magnesium — this may not always be required. If you’re eating most of the previously mentioned magnesium-rich foods, a smaller dose could be suitable.
Looking for the best potassium supplement for the keto diet? Check out this post and learn the best potassium supplements you can get for keto.
The Five Best Magnesium Supplements
Below are my favorite highly-rated magnesium supplements for keto.
A magnesium product from one of the most popular brands in nutritional supplementation.
Each two-pill serving delivers 400 mg of magnesium citrate — meaning it provides 100 percent of your recommended daily intake. The citrate form, made from citric acid, is one of the most rapidly absorbed types, as mentioned above.
While ideal for addressing all-around health benefits, magnesium citrate is most often used to focus on stomach issues, such as indigestion and constipation.
Every bottle contains 250 tablets (125 servings) which would be sufficient for four months’ continuous use.
- Non-GMO and suitable for vegan, halal, and kosher diets.
- Respected manufacturer.
- Free from dairy, soy, and egg.
- Some users find the pills hard to swallow.
A product which may prove to be the best magnesium supplements for keto if you want to relieve the stress that daily life can cause.
This is because the magnesium in these pills is formed from glycinate — known for both its muscle and mind relaxing properties.
Each serving (two pills) delivers 200 mg of magnesium (to be taken twice per day).
This supplement uses TRAACs (the real amino acid chelate system) — a patented and fast-absorbing form of magnesium. This is also designed to be easily digested, which could be suited towards those of a sensitive constitution.
With a 240-tablet count, this product should see you through two months’ of use.
- Meets adequate intake recommendations.
- Third-party tested for purity and dosage.
- Some customers commented that the pills are very large.
If you find tablets difficult to swallow, this may be one of the best magnesium supplements for keto for you.
These mini-pills are specifically designed for easy consumption — avoiding that throat-sticking experience.
Each bottle contains 120 of these small tablets — providing two months’ supply. A factor which could appeal to those looking to supplement on a short-term basis.
Made in the USA, this product utilizes the glycinate form — meaning consumption shouldn’t lead to laxative effects.
- Gentle on the stomach.
- Free from soy, gluten, egg, sweeteners, shellfish, and sugar.
- Third-party tested.
- 400 mg of magnesium per serving.
- Two-month supply may be inadequate for some users.
This could be one of the best magnesium supplements for keto for those of you looking for a product that’s a little different.
This is because, unusually, instead of being in capsule or tablet form, it’s a liquid. This may be ideal for those who don’t enjoy swallowing pills. It can be consumed on its own, mixed with food, or added to a drink.
The product delivers 150 mg of magnesium chloride. While a low dose, the liquid consistency does allow for bespoke measuring if required. However, the chloride form can promote diarrhea if taken to excess.
Each bottle provides 96 servings, which equates to around three months’ supplementation.
- Liquid form.
- Fast absorption.
- Free from heavy metals.
- Has an unusual taste that may not suit all palates.
A solid product which provides 400 mg of magnesium glycinate per serving.
This could be an attractive supplement for people who are seeking to improve their sleep quality. It’s specifically aimed at promoting peace and relaxation and resting leg muscles during slumber time.
Additionally, this is a fast-acting product — with the patented ActivTab technology allowing these tablets to disintegrate within 30 minutes.
The 180-capsule bottle allows for three months of continuous use.
- Suited for those who have trouble sleeping.
- Fast acting formulation.
- Gluten, dairy, and soy-free.
- The tablets are very large.
Make no mistake — all the above five best magnesium supplements for keto can help elevate magnesium stores — ensuring you’re always in top form.
Yet, overall our favorite supplement is the Now Magnesium Citrate.
Most importantly, this potent product delivers the full recommended 400 mg per day dose in every serving. Furthermore, it utilizes the fast-absorbing citrate form, is suitable for most dietary choices, and provides for a full four months’ supply.
In short, it’s the ideal product to ensure your fat-busting keto diet doesn’t impact on your health.
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