6 Keto Magnesium-Rich Foods

Magnesium is crucial for optimal health as it’s a cofactor for hundreds of enzymatic reactions. This essential mineral plays a pivotal role in energy production, muscle development, mood regulation, and more.

If you’re following a ketogenic diet and don’t focus on mineral-rich foods, you may be at risk of magnesium deficiency, which is linked to muscle cramps, fatigue, poor blood sugar control, and keto flu symptoms. 

Learn to identify potential signs of magnesium deficiency and discover the best keto-friendly, magnesium-rich foods to include in your low-carb diet.

What does magnesium do? 

“Magnesium is involved in over 350 different enzymatic reactions in the body, making it the second most important mineral next to potassium,” explains Dr. Berg. 

Magnesium is essential for energy production and facilitates the production of adenosine triphosphate (ATP), the cell's primary energy source. It also plays a pivotal role in muscle and nerve function and is vital for DNA and RNA synthesis. 

Moreover, magnesium helps regulate insulin, which is crucial for maintaining healthy blood glucose levels. 

It also influences other vital functions, such as blood pressure regulation, calcium balance, and vitamin D absorption, which are critical for maintaining heart, bone, and immune system health.

In addition, magnesium's benefits extend to neurological support. It significantly reduces stress and improves sleep quality by lowering cortisol and calming the nervous system, which can also help alleviate headaches and migraines.

Furthermore, magnesium is important for maintaining hair, skin, and nail integrity, contributing to overall physical wellness. 

Watch the video below to discover the top keto-friendly magnesium-rich foods. 

What causes a magnesium deficiency?

Magnesium deficiency is surprisingly common and can result from various dietary and lifestyle habits, medication use, and certain health conditions.

Unfortunately, there’s no accurate noninvasive test for determining whole-body magnesium status, leaving many individuals at risk of undiagnosed deficiency.  

While blood tests are commonly used to measure magnesium, they don’t reflect the amount of magnesium inside cells or the bone matrix, where 99 percent of the body's magnesium is stored.

Research published in Nutrition Reviews notes, “Only one percent of total body magnesium is present in extracellular fluids, and only 0.3 percent is found in serum.”

One of the leading causes of magnesium deficiency is a diet high in refined grains and processed foods coupled with insufficient consumption of nutritious vegetables such as leafy greens.

This eating pattern lacks essential nutrients, including magnesium, and can cause chronic blood sugar fluctuations, a leading cause of insulin resistance.

This is critical as magnesium and insulin interact in a feedback loop. Insulin facilitates magnesium absorption into cells, while magnesium regulates insulin release and helps enhance insulin sensitivity.

Low magnesium levels can potentially lead to a vicious cycle of impaired insulin signaling and worsening magnesium deficiency. This underscores the importance of nutritious meal planning to prevent nutritional deficiencies.

Several other factors can contribute to or exacerbate magnesium deficiency.

Excessive calcium intake, particularly from calcium carbonate supplements, can result in poor intestinal magnesium absorption and deficiency. 

Certain chronic health conditions, such as Crohn’s, celiac disease, and diabetes, can significantly impact magnesium balance by reducing its absorption and increasing magnesium loss.

Additionally, low stomach acid, which can result from unhealthy eating habits, antacid use, or proton pump inhibitors (PPIs), can significantly impair the body’s ability to absorb and metabolize magnesium.

Magnesium deficiency symptoms

Magnesium deficiency symptoms can be subtle at first, but if left unaddressed, they can lead to serious health problems.

Magnesium deficiency can often go undetected for extended periods as its symptoms can mimic other conditions or are often attributed to stress or aging.

Common symptoms of magnesium deficiency include:

• Muscle spasms and cramps 

• Arrhythmia

• Chronic fatigue

• Muscle weakness

• Migraine headaches

• High blood pressure

• Depression

• Anxiety

• Irritability

• Insomnia

• Loss of appetite

• Immune dysfunction

• Impaired cognitive function

Severe and prolonged magnesium deficiencies may increase the risk of:

• Osteoporosis

• Coronary spasms

• Cardiovascular disease 

• Alzheimer’s disease

• Seizures

• Insulin resistance

• Chronic inflammation

Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency, especially individuals using exogenous ketone supplements to boost ketone production.

Ketosis has a natural diuretic effect. If proper nutrient levels aren't maintained, excessive water loss can deplete essential minerals, leading to deficiencies and an increased risk of developing keto flu symptoms. 

If you experience symptoms of magnesium deficiency, it’s recommended to consume plenty of magnesium-rich foods. 

Additionally, consider incorporating dietary supplements, such as a high-quality magnesium supplement or a full-spectrum electrolyte powder, to support optimal magnesium levels.

If you're taking any medications or have health concerns, consult a healthcare provider before making any changes to your diet or supplement regimen.

How much magnesium do you need?

The recommended daily magnesium intake is set at 420 milligrams for men and around 320 milligrams for women.

Magnesium doesn’t stay in the body for long, and it’s crucial to prioritize the regular intake of mineral-rich foods. While it’s best to source magnesium from whole foods, magnesium supplements can also be helpful to address deficiencies.

However, choosing the right type of magnesium supplement is critical, as some are more beneficial than others. 

Magnesium oxide, one of the least bioavailable forms, is poorly absorbed and may cause gastrointestinal discomfort, making it less effective for preventing a deficiency.

In contrast, magnesium glycinate or magnesium citrate are good options for keto dieters as they’re cost-effective and well-absorbed.

Magnesium is available in various elemental forms, some of which are better suited for targeting specific health goals. 

For instance, magnesium threonate is a magnesium supplement known for its ability to penetrate the blood-brain barrier, making it an excellent option for enhancing cognitive functions.

Magnesium taurate combines magnesium and the amino acid taurine and is an ideal supplement for those seeking to support cardiovascular health and regulate blood pressure. 

Magnesium orotate is popular among athletes and individuals looking to enhance their physical performance, as it has been found to significantly improve energy levels.

6 keto magnesium-rich foods

While supplements can be an excellent way to help maintain magnesium balance, obtaining this nutrient from whole foods is generally preferred, as they provide additional beneficial nutrients and support overall health.

Whole foods not only promote magnesium absorption but also offer fiber, antioxidants, or healthy fats, which are crucial to maintaining a healthy ketogenic diet.

Here are six keto-friendly foods high in magnesium.

1. Pumpkin seeds

Pumpkin seeds, particularly sprouted, are excellent sources of magnesium, offering around 160 milligrams per quarter cup (30 grams).

These delicious seeds are excellent salad toppers and can be added to smoothies, yogurt, or baked goods, offering a substantial boost to your magnesium intake. 

Besides magnesium, pumpkin seeds are rich in antioxidants and healthy fats, including omega-3 fatty acids, which help support heart health and reduce inflammation.

2. Leafy green vegetables

Leafy greens, such as Swiss chard, kale, and spinach, are excellent sources of magnesium. 

These health-promoting vegetables also contain fiber and other essential minerals, such as potassium, calcium, and iron, which are vital for supporting metabolic health and maintaining ketosis.

Eating more salad is a convenient and tasty way to help meet your magnesium needs, and it’s recommended to aim for 7 to 10 cups of leafy greens per day.

3. Nuts and seeds

Adding magnesium-rich nuts and seeds, such as almonds, cashews, Brazil nuts, and chia seeds, to your meal plan is an effective strategy for doubling down on mineral-rich foods.

You can also incorporate magnesium-rich seeds into delicious keto desserts, like this delightful Chocolate Chia Pudding.

Just two tablespoons of chia seeds provide as much as 99 milligrams of magnesium, 115 milligrams of potassium, and about a third of the daily recommended amount of selenium. 

4. Salmon

Salmon is a superfood for keto dieters as it provides minerals, protein, and healthy fats, supporting cognitive function and ketosis.

According to data released by the U.S. Department of Agriculture (USDA), wild-caught sockeye salmon offers around 26 milligrams of magnesium and an impressive 330 milligrams of potassium per 3.5-ounce (100-gram) serving. 

5. Sugar-free dark chocolate

Dark chocolate contains 60 milligrams of magnesium per ounce (30 grams). It's also rich in antioxidants and flavonoids, which help reduce inflammation and protect against oxidative stress.

Those following a keto diet should look for dark chocolate with a cacao content of 70 to 85 percent or higher. Opt for varieties sweetened with natural sugar-free sweeteners such as stevia or monk fruit.

6. Avocado

Avocados are a keto staple for their flavor, versatility, and rich nutrient profile.

One avocado offers around 58 milligrams of magnesium while providing heart-healthy monounsaturated fats and fiber.

Avocados can be used to create various dishes, including guacamole, avocado fries, smoothies, and Chocolate Keto Avocado Ice Cream.

Foods high in magnesium to avoid on keto

While certain foods are rich in magnesium, they’re not all keto-friendly, and it’s essential to avoid those that can disrupt fat burning and kick you out of ketosis.  

Magnesium-rich foods that aren’t keto-friendly:

• Potatoes

• Legumes

• Grains

• Fruits

• Tofu

While these foods are good sources of magnesium, their high carbohydrate content makes them less suitable for those following a ketogenic diet. 

Key takeaways

Magnesium is an essential mineral that supports various vital functions, including muscle health, energy metabolism, blood sugar control, and mood regulation. 

Regularly consuming keto magnesium-rich foods such as pumpkin seeds, leafy green vegetables, salmon, and avocados is one of the best ways to maintain optimal magnesium levels and counteract potential mineral loss on a ketogenic diet.

If you can’t fully meet your daily magnesium requirements through food, taking a high-quality magnesium supplement is an excellent strategy to help manage or prevent a deficiency.  

FAQ

1. What are the top keto magnesium-rich foods?

The best keto-friendly magnesium sources include pumpkin seeds, chia seeds, almonds, dark chocolate, avocado, salmon, spinach, Swiss chard, and other leafy green vegetables.

2. Should you take magnesium on keto?

Yes, taking magnesium on keto can help prevent deficiency and support overall health.

The keto diet has a diuretic effect, particularly during the early stages, that can lead to mineral loss. For this reason, it’s crucial to continue replenishing magnesium and other essential electrolytes, such as potassium and sodium.

3. Is magnesium citrate or glycinate best for keto?

Magnesium glycinate is often recommended for those following keto as it’s well absorbed, supports blood sugar regulation, and has fewer side effects than magnesium citrate.

4. How much magnesium and potassium should I take on keto?

For optimal health, the recommended daily magnesium intake is approximately 320 milligrams for women and 420 milligrams for men. An ideal potassium intake for healthy adults ranges from 4,700 to 6,000 milligrams daily.

Sources

1. https://academic.oup.com/nutritionreviews/article/76/7/526/5033819 

2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2684440/nutrients