how much magnesium should you take on keto The best types of magnesium for a keto diet – keto-mojo
Magnesium is a crucial mineral that plays a vital role in our body, particularly for individuals following a keto diet. The keto diet is a low-carb, high-fat diet that helps in weight loss by putting your body into a state of ketosis. In this article, we will discuss how much magnesium you should take when following a keto diet. As we all know, the human body needs various minerals and vitamins for proper functioning, and magnesium is one of them. Magnesium plays a significant role in regulating blood sugar levels, maintaining bone health, and reducing inflammation. When you follow a keto diet, you tend to consume fewer carbs, which reduces the body’s magnesium levels. Hence, it becomes essential to consume magnesium-rich foods or supplements to maintain the body’s mineral balance. According to the recommended daily intake (RDI), an adult needs around 400-420mg of magnesium per day. However, when following a keto diet, it is necessary to increase this intake by 10-30%, depending on your age, sex, and activity level. This increased intake will ensure that you are not magnesium deficient and that your body is functioning correctly. If you are wondering how to consume more magnesium, there are several keto-friendly sources such as pumpkin seeds, almonds, spinach, chia seeds, avocados, and dark chocolate. However, it may not be easy to get the required amount of magnesium from diet alone. In such cases, you can opt for magnesium supplements, such as magnesium citrate, glycinate, or malate. These supplements are absorbed well by the body and can help maintain the body’s magnesium levels. When taking magnesium supplements, it is important to start with a low dose and gradually increase it until your body is accustomed to it. Taking too much magnesium at once can cause diarrhea, nausea, or other digestive issues. It is also essential to consult a healthcare professional before taking any supplements, especially if you have any medical conditions. In conclusion, magnesium is a crucial mineral that should not be neglected, particularly when following a keto diet. Consuming enough magnesium-rich foods or supplements can help regulate blood sugar levels, maintain bone health, and reduce inflammation. By following the recommended daily intake and consulting a healthcare professional, you can ensure that you are consuming the right amount of magnesium for your body to function correctly.
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