Do you feel sluggish and lethargic on the keto diet? Do you want to increase your energy and maintain health while adhering to a low-carb diet?

If so, then paying attention to magnesium and potassium intake is essential. These two nutrients can provide numerous benefits for those on a keto diet.

But how much should you be taking, and where can you find them? Read on to learn about magnesium and potassium for the keto diet—their sources, benefits, and best practices for supplementing.

What Is Keto?

Keto, or the ketogenic diet, is a high-fat, low-carb nutrition plan that has become increasingly popular in recent years. The ketogenic diet's primary purpose is to put the body into a metabolic condition known as ketosis.

This is done by limiting carbohydrate intake and increasing fat intake.

This results in the body using fat as its primary energy source instead of glucose from carbohydrates. The ketogenic diet has been demonstrated to help with weight loss, better cholesterol levels, and less inflammation.

What Are Magnesium and Potassium?

Magnesium and potassium are essential electrolytes for the body. They are both minerals that play an important role in maintaining the proper functioning of the body.

Magnesium is a part of more than 300 enzyme reactions, helps control blood pressure, helps muscles contract, and helps nerves send messages.

Potassium helps keep the fluid balance in check, keeps blood pressure healthy, and helps muscles contract. Both magnesium and potassium can be found naturally in nuts, seeds, green leafy vegetables, fish, legumes, bananas, dried fruits, and avocados.

How Much Magnesium And Potassium Should I Take On Keto?

Because keto diets drastically reduce carbohydrate intake, leading to reduced magnesium levels, it is essential to take a magnesium supplement. A recommended dosage for a keto dieter is 200–400 mg per day of magnesium citrate or glycinate.

Getting enough potassium on a keto diet is also essential since it helps with hydration and nerve function. Aim for 4-5 servings per day of high-potassium foods such as spinach, salmon, avocado, or coconut water, although carefully monitoring your electrolyte levels is recommended while following this plan.

Magnesium and Keto

Magnesium is an essential electrolyte that is vital to the body's functioning. It helps control blood pressure, keep muscles tight and nerves working, and participate in more than 300 enzyme reactions.

On a ketogenic diet, magnesium levels can be reduced due to the drastic reduction of carbohydrate intake.

Additionally, getting enough potassium on a ketogenic diet is essential since it can help with hydration and nerve function. Aim for 4-5 servings of high-potassium foods daily, such as spinach, salmon, avocados, or coconut water - although carefully monitoring your electrolyte levels is recommended while following this plan.

How Much Magnesium Should You Take on a Keto Diet?

Magnesium is an essential electrolyte that is crucial to many bodily functions. Due to eating fewer carbs on a ketogenic (keto) diet, magnesium levels can go down.

To ensure your body is getting enough magnesium while on a keto diet, it is recommended to take a supplement with 200–400 mg per day of either magnesium citrate or glycinate.

You may also want to monitor your electrolyte levels while following this plan. Additionally, consume high-potassium foods such as spinach, salmon, avocados, or coconut water to help with hydration and nerve function.

Aim for 4-5 servings of these food sources daily for optimal results.

Sources of Magnesium While on Keto

Magnesium is a crucial electrolyte and a component of the keto diet. While reducing carbohydrates, it is essential to supplement with magnesium to ensure your body is getting enough.

Fortunately, there are plenty of sources of magnesium that can be incorporated into your keto meal plan.

Nuts and seeds such as pumpkin, chia, sunflower, and flax are excellent sources of magnesium. Leafy greens like spinach and Swiss chard are also excellent sources.

Avocados, fatty fish, and dark chocolate are other foods that provide magnesium for the keto dieter. Additionally, include a potassium supplement with 200–400 mg daily to ensure adequate levels of this vital mineral are met.

Benefits of Magnesium on a Keto Diet

Magnesium is an essential electrolyte for the keto diet and offers numerous benefits. Getting enough magnesium may help lower high blood pressure and improve insulin, which is essential for doing well on the keto diet.

Magnesium also helps regulate neurotransmitter production in the brain, improving mood and better sleep.

Also, magnesium is essential to making energy and can help you feel less tired when you don't eat enough carbs. Because of these things, if you are on a ketogenic diet, it is essential to ensure you get enough magnesium through food or supplements.

Best Practices for Taking Magnesium and Potassium Supplements On A Keto Diet

Magnesium and potassium intake should be closely monitored when following a ketogenic diet. Magnesium helps to regulate neurotransmitter production in the brain, leading to improved mood and better sleep.

It's essential for energy generation and can make you feel less tired while on a low-carb diet. Potassium helps keep electrolytes in balance and is needed for muscles to contract, nerves to send signals, and to keep muscles from cramping.

Keto flu usually gets blamed on dehydration or the transition to using ketones for brain fuel. These are all potential reasons.

But if the symptoms persist beyond a few days of keto dieting, it's probably an electrolyte deficiency. If you look up the effects of sodium intake deficiency, magnesium deficiency, potassium deficiency, and calcium deficiency, you see a lot of familiar symptoms.

Frequently Asked Questions

What is the purpose of the keto diet?

The purpose of the ketogenic diet is to put the body into a metabolic state known as ketosis by limiting carbohydrate intake and increasing fat intake. This results in the body using fat as its primary energy source instead of glucose from carbohydrates.

Why are magnesium and potassium important for the keto diet?

Magnesium and potassium are essential electrolytes for the body that play an important role in maintaining the proper functioning of the body. On a ketogenic diet, magnesium and potassium levels can be reduced due to the drastic reduction in carbohydrate intake, making supplementation essential.

How much magnesium should I take on a keto diet?

It is recommended to take a magnesium supplement with a dosage of 200–400 mg per day of magnesium citrate or glycinate while on a keto diet.

How can I get enough potassium on a keto diet?

Aim for 4-5 servings per day of high-potassium foods such as spinach, salmon, avocado, or coconut water. It is also recommended to carefully monitor your electrolyte levels while following this plan.

What are some sources of magnesium for those on a keto diet?

Nuts and seeds, leafy greens, avocados, fatty fish, and dark chocolate are some sources of magnesium that can be incorporated into your keto meal plan.

What are the benefits of magnesium on a keto diet?

Magnesium helps lower high blood pressure, improve insulin levels, regulate neurotransmitter production in the brain, and provide energy, making it essential for those on a ketogenic diet.

What is the role of potassium on a keto diet?

Potassium helps keep the fluid balance in check, keeps blood pressure healthy, and helps muscles contract, making it essential for those on a ketogenic diet.

What is the best way to take magnesium and potassium supplements on a keto diet?

Take them with meals or snacks that contain fat, as this will increase the absorption of the minerals into your bloodstream.

How can I prevent dehydration on a keto diet?

Drinking plenty of water throughout the day will help balance electrolyte levels and prevent dehydration.

Can taking too much magnesium and potassium be harmful?

Yes, taking too much magnesium and potassium can be harmful. It is important to follow dosage recommendations when supplementing with these minerals.

Interesting Facts

The ketogenic diet is a high-fat, low-carb nutrition plan that aims to put the body in a state of ketosis, where it uses fat as the primary source of energy instead of glucose from carbohydrates.

Magnesium and potassium are crucial electrolytes that play a vital role in maintaining proper bodily functions and are essential for those following a ketogenic diet.

Magnesium is involved in more than 300 enzyme reactions, helps control blood pressure, and aids in muscle contraction and nerve transmission.

Potassium helps maintain fluid balance, supports healthy blood pressure, and is necessary for muscle contractions and nerve signaling.

While on a keto diet, magnesium and potassium levels can be reduced due to the limited intake of carbohydrates, making it important to supplement and consume foods rich in these minerals.

Related Studies

Magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetes mellitus: a randomized controlled trial.

This study found that magnesium supplementation improved insulin sensitivity and metabolic control in individuals with type 2 diabetes mellitus.
Link: https://pubmed.ncbi.nlm.nih.gov/25453558/

Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials.

This meta-analysis of randomized controlled trials concluded that magnesium supplementation can effectively reduce blood pressure in individuals with hypertension.
Link: https://pubmed.ncbi.nlm.nih.gov/23459562/

Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women's Health Initiative.

This study investigated the association between potassium intake and the risk of stroke in women and found that higher potassium intake was associated with a lower risk of stroke.
Link: https://pubmed.ncbi.nlm.nih.gov/23590337/

Low dietary magnesium is associated with insulin resistance in a sample of young, nondiabetic Black Americans.

This study examined the relationship between dietary magnesium intake and insulin resistance in young, nondiabetic Black Americans and found that low magnesium intake was associated with insulin resistance.
Link: https://pubmed.ncbi.nlm.nih.gov/17585029/

The effects of magnesium supplementation on subjective anxiety and stress: a systematic review.

This systematic review explored the effects of magnesium supplementation on subjective anxiety and stress levels and found that magnesium supplementation may have beneficial effects in reducing anxiety symptoms.
Link: https://pubmed.ncbi.nlm.nih.gov/31310143/

Conclusion

In conclusion, ensuring you get enough magnesium and potassium while on a keto diet is essential. These essential minerals can be obtained through dietary sources or supplementation.

Follow dosage recommendations when supplementing with these minerals, as taking too much can be harmful.

Additionally, take them with meals or snacks that contain fat, as this will increase the absorption of the minerals into your bloodstream. Finally, drinking plenty of water throughout the day will help balance electrolyte levels and prevent dehydration.

With these suggestions, you can meet your daily mineral needs and stick to a healthy ketogenic diet and way of life.

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