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What is Magnesium and Why is it Needed in the Body? Magnesium is the fourth most abundant mineral in the body and is needed for several important functions including: Maintaining normal muscle and nerve function

Keeping a healthy immune system

Maintaining normal heart rhythm

Building strong bones ( 1) It is involved in over 300 different biochemical reactions in the body and is also needed to help generate and use ATP, the main unit of energy in the body’s cells ( 2). An adult body contains around 25 g of magnesium, with around 50% to 60% being present in bones and the rest in soft tissue, red blood cells and serum ( 3). Bestselling Keto Books Keto Chaffles Order and get 5 bonus chaffle recipes! My latest keto cookbook! 75 Delicious Treats for Your Low-Carb Diet Chaffles are the epitome of simplicity and versatility Simple Keto Meal-prepping, planning, and shopping strategies 100+ delicious low-carb recipes Quick & easy, no stress, no complication The Beginner's KetoDiet Cookbook Easy keto guide 100+ delicious low-carb recipes Whole foods, optimized for nutrition The Keto All Day Cookbook My best keto recipes 100+ delicious low-carb recipes Allergy-free options Quick Keto Meals in 30 Minutes or Less Quick and easy meals 100+ delicious low-carb recipes Allergy-free options Sweet & Savory Fat Bombs Sweet treats & savory snacks 100+ delicious keto recipes Allergy-free options Keto Slow Cooker & One-Pot Meals 100+ delicious low-carb recipes Ideal for batch cooking and meal prep Allergy-free options The KetoDiet Cookbook 150+ delicious low-carb recipes Quick guide to keto Keto food list Super Low-Carb Snacks 100+ delicious low-carb recipes Tasty paleo treats and snacks Ultra low-carb fat bombs Get it now Have any of my books? Claim your Premium Diet Plans

Normal Ranges and the Recommended Daily Intake Only 1% of magnesium is found in the blood serum and red blood cells ( 3). The most common way for magnesium levels to be tested in the body is through the serum. Since this only accounts for 1% of where it is stored, it may not give a true representation of its status in the body. Likewise, if serum magnesium levels drop, then stores from the bone will be used to top this up ( 4). The reference nutrient intake for magnesium does vary slightly for males and females but a range of 300-400 mg/day is recommended (5).

Symptoms of Low Magnesium Levels Normal serum magnesium levels range between 0.75 mmol/L and 0.95 mmol/L ( 4). Hypomagnesemia, or low magnesium, is defined as having a serum magnesium level of <0.75 mmol/L. The levels of magnesium in the body are closely regulated by the kidneys. The serum magnesium concentration is primarily controlled by its excretion in the urine. Low levels of magnesium in the body can results in symptoms including: Muscle spasms

Heart palpitations

Low Blood pressure

Sleep problems

Muscle cramps

Anxiety

Headaches

Nausea Diseases Linked to Magnesium Deficiency Epidemiological evidence has also shown that many diabetics can often suffer from a deficiency in magnesium. Other long-term health conditions like cardiovascular disease and depression has also been linked to low magnesium levels ( 6).

Low Levels of Magnesium and "Keto-Flu" Within the first few weeks of starting a low carbohydrate or ketogenic diet, you may notice certain symptoms of the “keto flu”. There are many reasons for this happening but some of the symptoms may be due to a loss in magnesium. 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.

Supplementation For some people, trying to hit the RDA for magnesium may still be a bit of a struggle. Or some people may be experiencing severe symptoms of the keto flu. For both groups, looking at supplementing with magnesium could help significantly. Best forms of supplementation include magnesium: Citrate (e.g. Calm)

Chloride (e.g. Pure Zechstein)

Sulfate (e.g. Epsoak Epsom Salt)

Glycinate/Malate (e.g. Doctor's Best)

Taurate

L-Threonate

Other forms of supplementation include magnesium oxide, aspartate, lactate, etc. Click here for a Complete Guide to Magnesium Supplementation The upper limit of magnesium supplementation is 350 mg per day (8). One of the side effects or uses of magnesium supplements is to help with constipation. This means that if you take too much, it can cause diarrhoea and/or bloating in some people. These symptoms are more common with the oxide and chloride options due to the lower absorption rates (9). Citrate is also commonly used as a laxative treatment. Magnesium glycinate and malate has less of an impact on the gut and would be recommended if diarrhoea occurs with taking any of the others. Milk of magnesia can also be taken, especially if you are experiencing high amounts of cramps or constipation. The magnesium quantity of this is generally way above the RDA, but due to it being in liquid form, the bowels often excrete any excess.

Safety and Side Effects If you do take magnesium in the supplement form then there are a few things to take note of. Diarrhoea Firstly, too much magnesium can cause diarrhoea in some people. If you are suffering from constipation then trying a magnesium supplement may help. Interference with Other Medications Secondly, magnesium can interfere with some medications including blood pressure medications and antibiotics. If you are ever in doubt, please consult with your medical doctor or health care professional.

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Emily Maguire, BSc, MSc Creator of lowcarbgenesis.com After completion of her BSc in Nutrition, Emily went onto study for an MSc in Obesity Science and Management. Author at lowcarbgenesis.com, she is keen to share the myths and truths surrounding the ever confusing and interesting topic of nutrition. With over 7 years of experience working within the commercial weight loss sector, she has unprecedented insight knowledge into the use of alternative nutritional therapies, particularly that of the ketogenic diet. More posts by Emily Maguire, BSc, MSc Emily Maguire, BSc, MSc Expert Article This article was written by Emily Maguire, BSc, MSc who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page. Evidence Based Evidence-Based articles are based on medical research, and scientific evidence. Our expert authors focus on hard evidence alone and include relevant research references from trusted sources to support their articles. We always aim to deliver relevant, trustworthy and up-to-date information based on trusted evidence and proven research.