The importance of magnesium in the low-carb diet (ketogenic and low-carb high-fat)

With the potassium and sodium in particular, the magnesium is one of minerals and dietary supplements essential for a low-fat diet. carbohydrates and rich in fats. That's why I've chosen to focus on it in this chapter of the Blooness diet.

The benefits of magnesium

As a reminder, magnesium contributes to the proper functioning of the nervous systemallows you to reduces cortisol, regulates water balance and improves energy metabolism.

It acts as a cardio-protector and vasculo-protector, increasing blood vessel resistance.

It increases the solubility of calciumand would therefore preventive effects on kidney stones.

According to recent studies (Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron, Jan. 28, 2010), he would participate in the memory function and promotes cerebral plasticity (the brain's ability to adapt with experience).

It has anti-inflammatory and anti-allergic.

A lack of magnesium accelerates cell ageing. In sports, a magnesium deficiency generally leads to a drop in performance and a reduced ability to recover.

In general, magnesium improves the body's energy production, notably by acting on mitochondrial activity. It also helps regulate blood glucoseand helps to synthesize proteins. In short, it is an absolutely central electrolyte for the body.

You can find out more about all the properties of magnesium in the chapter devoted to it.

Causes of magnesium deficiency

In France, and more generally in developed countries, average magnesium intake is well below recommended levels. There are several reasons for this worrying phenomenon.

First of all, stress - one of the scourges of modern society - is a major consumer of magnesium. The adrenal glands release hormones, including adrenaline, which cause a secretion of vitamins K within cells. However, the vitamin K drives magnesium out of the cell. The excess magnesium in the blood is then excreted by the kidneys in the urine.

Next, the feed. In addition to cooking with water, which can lead to the loss of up to 50% of the minerals contained in food, other aggravating factors include soil impoverishment, the use of harmful fertilizers, the consumption of refined products, and a decrease in vegetables greens and other magnesium-rich ingredients.

Finally, coffee and alcoholwhich are part of the popular beverages consumed daily in developed countries, reduce the body's absorption of magnesium.

The consequences of magnesium deficiency, already mentioned in the chapter devoted to this micronutrientare very easily palpable in terms of symptoms:

• fatigue, tiredness, insomnia, migraines, difficulty concentrating ;
• anxiety, lack of motivation, low morale, irritability, depression ;
• cramps, muscle pain, difficulty in recovering from sport, reduced sporting ability and eyelid drooping.

As a reminder, the body is unable to synthesize magnesium on its own. It is therefore essential to provide him with this mineral through diet or supplementation.

Magnesium in low-carb high-fat and ketogenic diets

What dosage of magnesium is recommended for a low-carb diet?

The recommended daily intake of magnesium is as follows 6 mg/kg body weight per day in adults with medium activity, with a minimum of 360 mg in adults.

For an adult weighing around 80kg, the minimum requirements are as follows 480mg per day. However, this need is greater for athletes, teenagers, pregnant or breast-feeding women (higher estrogen levels lead to lower magnesium levels) and the elderly.

Many of the foods recommended in the ketogenic or at least low-carb are rich in magnesium These include dark chocolate, mackerel, chia seeds, cooked spinach, avocado, Brazil nuts, cabbage, arugula, green vegetables... So it's not always easy to think of supplementing.

However, magnesium is key to many of the body's functionslow-carb experts, and new-wave nutritionists in general, recommend supplementation. In fact, a slight excess of magnesium is generally without risk, and can bring many benefits, especially if you're stressed and/or sporty.

Consequently, ambassadors of the ketogenic and low-carb diets recommend supplementation with at least 400mg of magnesium a day.

Which magnesium to choose as a supplement to a low-carb or ketogenic diet?

There are different types of magnesium, but most have certain drawbacks, including low bioavailability and laxative effects.

Ketogenic diet experts generally recommend Magnesium bisglycinate because it is one of the most bioavailable forms. The most popular in this range is Solgar Magnesium Bisglycinate 100 Tablets100mg per tablet.

The supplements generally recommended for the ketogenic diet include from 400mg to 800mg per day.

Other new-wave nutritionists recommend Magnesium Citrate, which has very good bioavailability, but can sometimes have laxative effects in high doses. The recommended brand is Stress Mag +.

Finally, some nutritionists recommend magnesium threonatewhich they believe is the most bioavailable.

For its part, the Nutri&Co brand offers a magnesium that combines several formswhich seems to be relevant from a bioavailability point of view, as it maximizes the chances of this magnesium being well absorbed by the body.

Conversely, you should avoid the magnesium most commonly sold in pharmacies, which is MagneB6, a magnesium lactate, and which could have the opposite effect to that intended, namely a lack of muscle recovery and increased anxiety.

In other words, don't opt for lactates, apartates, glutamates and oxides, but for bisglycinate, citrate or threonate.

Find the complete guide to the best multi-vitamins on the market here.

Next chapter: The importance of sodium in the ketogenic or LCHF diet
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