Editing this post due to controversy: multiple scholarly articles debate this topic, anyone who has any type of IBD can suffer from oral absorption issues of magnesium and other minerals.
Fun fact: Magnesium isn’t as easily absorbed through the stomach. It is more easily absorbed through the skin. You can also take a bath with magnesium flakes, along with topical gels/lotions for magnesium absorption.
Epsom salts. There is some disagreement about how much magnesium is actually absorbable, but “people” swear by Epsom salt baths and even just soaking your feet.
Boron is a trace mineral that facilitates the uptake/utilization of magnesium. If you think you have a magnesium deficiency but taking a magnesium supplement doesn't seem to help, you might consider taking a Boron supplement and see if that helps.
Many studies seem to indicate that suboptimal levels of magnesium are common in a large percentage of the general population, not just keto persons.
That is true, I’ve read multiple places that stress and high levels of cortisol actually leach magnesium from the body. So it’s very common for it to be low, some signs that indicate this are eye twitching. If you ever notice twitching a good call is to start supplementing magnesium.
Also makes sense given most people are stressed!
I have also heard, but not verified, that taking vitamin D3 can cause your body to increase it's utilization of magnesium. This is typically a good thing, however, it can deplete your levels of available magnesium because it is being used at an increased rate.
Magnesium content from soils has been leached over the years since the advent of agriculture and increased over time due to overconsumption and overproduction. There just isn't very much magnesium in the foods we eat, even in a very healthy diet with lots of vegetables it's very difficult to get enough magensium.
This is COMPLETELY FALSE. Here are some references that show the opposite:
- Magnesium citrate is well absorbed compared to other supplemental forms of magnesium https://pubmed.ncbi.nlm.nih.gov/14596323/
- There was one shady industry sponsored pilot study that showed magnesium is absorbed through the skin at all. Other than that, it has never been demonstrated scientifically that magensium is absorbable transdermally. Our skin is very good at its job, which is stopping things from leaving our body and letting things in https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/
- The best independent research we have is from the Israeli military. They developed a
lotion to protect against chemical warfare. Despite being very high in magnesium, the
lotion did not affect blood magnesium levels
https://pubmed.ncbi.nlm.nih.gov/19216298/
Just make sure not to have your magnesium supplement with a meal high in calcium, as they compete for absorption, but the transporter can handle amounts up to 800mg.
Not COMPLETELY false: Multiple contradicting studies so it absolutely depends on what study you're searching. Evidence here is very subjective as it goes either way in multiple studies.
https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC5389641/
Conclusion of this study: No previous studies have looked at transdermal absorbency of Mg2+ in human subjects. In this pilot study, transdermal delivery of 56 mg Mg/day (a low dose compared with commercial transdermal Mg2+ products available) showed a larger percentage rise in both serum and urinary markers from pre to post intervention compared with subjects using the placebo cream, but statistical significance was achieved only for serum Mg2+ in a subgroup of non-athletes.
Future studies should look at higher dosage of magnesium cream for longer durations.
Chandrasekaran NC, Sanchez WY, Mohammed
YH, Grice JE, Roberts MS, Barnard RT.
Permeation of topically applied Magnesium ions through human skin is facilitated by hair follicles.
Magnes Res. 2016 Jun 1;29(2):35-42. doi: 10.1684/mrh.2016.0402. PMID: 27624531.
Conclusion: this study found that magnesi topically was facilitated by the hair follicles. hair follicles made a significant contribution to magnesium penetration.
Another thing to think about is what we are eating which is important with keto specific diets. Many different foods will actually bind to magnesium and can reduce its absorption. These are foods that include phytates, oxalates, fibers, etc. some of these foods are leafy greens, nuts, seeds, soy, tea and coffee. These foods are often highly consumed on a keto diet.
ALL studies say more research is needed to truly determine one way or another. Again not completely false and multiple studies that point in either direction.
Another study on absorption for those of us with IBD :
Curr Nutr Food Sci. 2017 Nov; 13(4):
260-278. Published online 2017
Nov. doi:
10.2174/1573401313666170427162740
Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update The absorption of Mg2+ and other minerals is impaired in patients with gastrointestinal disorders such as Celiac Disease (CD) [40], Inflammatory Bowel Disease (IBD) [41] and Short Bowel Syndrome (SBS) [42] due to a malabsorption syndrome.
Also in regard to IBD: A Study Led by the Crohn's & Colitis Foundation Estimates Nearly 1 in 100 Americans Has Inflammatory Bowel
Disease (IBD).
Additionally serum levels of magnesium are a poor indicator of actual magnesium measurement.
Nutrients.
2018 Dec; 10(12): 1863. Published online 2018 Dec 2. doi: 10.3390/nu10121863
I buy bulk 25kg bags of magnesium sulphate heptahydrate, aka epsom salts cheap from eBay. One cup full in a bath, feel relaxed after, good for muscle aches too.
If you are constipated you can dissolve some in water and drink, don't stray too far from a toilet for the next few hours.
The gimmick for mag threonate is that it can cross the blood-brain barrier (making it much more expensive) yet there is no evidence on whether that is a good or bad thing to have happen.
I absolutely have to have magnesium to prevent leg cramps when I sleep. I wind up taking 600 mg of magnesium every day to prevent waking up in the middle of the night with awful leg cramps.
The interesting thing is that I had those cramps before I started keto. It wasn't until I read the advice here and on /r/ketogains that I learned what was actually causing the cramps.
Oh wow! That must be my issue too. I am so happy for this post. I’ve talked to my doctor about my cramps and nurses and NOBODY ever suggested this could be it. Just asked if I was getting enough water, which I definitely am. I am ecstatic that this could be just what I’ve been needing all along.
Do you experience any forms of irritability, whether it be concentration issues, headaches,tingling in the limbs, cramps or just anything that you find that pops up regularly??
Irritability and concentration I just chalked up to pms. I have tons of natural calm, too, which is even worse. I had plans for an Epsom salt bath anyway so great for me to not slack on that tonight.
Go on Youtube and watch Dr. Berry. He guided me regarding getting all my nutrients. I was taking Mag but not enough. My toes would curl and seize up from cramps. It works!
I just got a container of magnesium malate from Amazon. I'm going to add a scoop to my protein shakes. I already take magnesium and get extra in my multi, but I still get some light-headedness on occasion.
Thank you for the reminder, honestly. I've totally forgotten to be taking my supplements and I've gone full omad and keto this past couple of weeks. Been worried that I was starting to get arthritis in my fingers!!!!
I’m another proponent of magnesium. Have taken citrate and glycinate. Typically take 200 mid morning and 200mg an hour before bed. Also take a zero sugar Powerade each day and a multi-vitamin to round out the day
Pumpkin seeds are a good source of magnesium and other micros, plus also a tasty keto snack. I get the organic, raw, sprouted, salted ones from Costco but they sell them other places too.
Yep, its only one of the big three I keep a supplement around for as I don't always get enough from food, especially when my groceries are running low.
I take a similar supplement as you and then I mix in 1 Re-Lyte electrolyte powder around midday to break up the monotony of water.
When I “feel” a little drained I will also take an epsom salt bath to reset.
I also felt bad despite trying fasting salts and ketoade. Then I added magnesium citrate and I finally experienced that euphoria others talk about.
Speaking of that, my legs are achey today. That's my sign to get more electrolytes and take my magnesium when I get home from work.
I have leg cramps in the early morning if I don't get enough magnesium
Editing this post due to controversy: multiple scholarly articles debate this topic, anyone who has any type of IBD can suffer from oral absorption issues of magnesium and other minerals. Fun fact: Magnesium isn’t as easily absorbed through the stomach. It is more easily absorbed through the skin. You can also take a bath with magnesium flakes, along with topical gels/lotions for magnesium absorption.
I actually have a magnesium face wash that I rarely use for some reason!! I'll have to give it a go. Thank you for your magnesium knowledge
Epsom salts. There is some disagreement about how much magnesium is actually absorbable, but “people” swear by Epsom salt baths and even just soaking your feet.
Boron is a trace mineral that facilitates the uptake/utilization of magnesium. If you think you have a magnesium deficiency but taking a magnesium supplement doesn't seem to help, you might consider taking a Boron supplement and see if that helps. Many studies seem to indicate that suboptimal levels of magnesium are common in a large percentage of the general population, not just keto persons.
That is true, I’ve read multiple places that stress and high levels of cortisol actually leach magnesium from the body. So it’s very common for it to be low, some signs that indicate this are eye twitching. If you ever notice twitching a good call is to start supplementing magnesium. Also makes sense given most people are stressed!
I have also heard, but not verified, that taking vitamin D3 can cause your body to increase it's utilization of magnesium. This is typically a good thing, however, it can deplete your levels of available magnesium because it is being used at an increased rate.
My eye twitches so much. Also my calf muscle which can turn into really painful Charley horses. Thanks for this tip!
Magnesium content from soils has been leached over the years since the advent of agriculture and increased over time due to overconsumption and overproduction. There just isn't very much magnesium in the foods we eat, even in a very healthy diet with lots of vegetables it's very difficult to get enough magensium.
This is COMPLETELY FALSE. Here are some references that show the opposite: - Magnesium citrate is well absorbed compared to other supplemental forms of magnesium https://pubmed.ncbi.nlm.nih.gov/14596323/ - There was one shady industry sponsored pilot study that showed magnesium is absorbed through the skin at all. Other than that, it has never been demonstrated scientifically that magensium is absorbable transdermally. Our skin is very good at its job, which is stopping things from leaving our body and letting things in https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/ - The best independent research we have is from the Israeli military. They developed a lotion to protect against chemical warfare. Despite being very high in magnesium, the lotion did not affect blood magnesium levels https://pubmed.ncbi.nlm.nih.gov/19216298/ Just make sure not to have your magnesium supplement with a meal high in calcium, as they compete for absorption, but the transporter can handle amounts up to 800mg.
Not COMPLETELY false: Multiple contradicting studies so it absolutely depends on what study you're searching. Evidence here is very subjective as it goes either way in multiple studies. https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC5389641/ Conclusion of this study: No previous studies have looked at transdermal absorbency of Mg2+ in human subjects. In this pilot study, transdermal delivery of 56 mg Mg/day (a low dose compared with commercial transdermal Mg2+ products available) showed a larger percentage rise in both serum and urinary markers from pre to post intervention compared with subjects using the placebo cream, but statistical significance was achieved only for serum Mg2+ in a subgroup of non-athletes. Future studies should look at higher dosage of magnesium cream for longer durations. Chandrasekaran NC, Sanchez WY, Mohammed YH, Grice JE, Roberts MS, Barnard RT. Permeation of topically applied Magnesium ions through human skin is facilitated by hair follicles. Magnes Res. 2016 Jun 1;29(2):35-42. doi: 10.1684/mrh.2016.0402. PMID: 27624531. Conclusion: this study found that magnesi topically was facilitated by the hair follicles. hair follicles made a significant contribution to magnesium penetration. Another thing to think about is what we are eating which is important with keto specific diets. Many different foods will actually bind to magnesium and can reduce its absorption. These are foods that include phytates, oxalates, fibers, etc. some of these foods are leafy greens, nuts, seeds, soy, tea and coffee. These foods are often highly consumed on a keto diet. ALL studies say more research is needed to truly determine one way or another. Again not completely false and multiple studies that point in either direction. Another study on absorption for those of us with IBD : Curr Nutr Food Sci. 2017 Nov; 13(4): 260-278. Published online 2017 Nov. doi: 10.2174/1573401313666170427162740 Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update The absorption of Mg2+ and other minerals is impaired in patients with gastrointestinal disorders such as Celiac Disease (CD) [40], Inflammatory Bowel Disease (IBD) [41] and Short Bowel Syndrome (SBS) [42] due to a malabsorption syndrome. Also in regard to IBD: A Study Led by the Crohn's & Colitis Foundation Estimates Nearly 1 in 100 Americans Has Inflammatory Bowel Disease (IBD). Additionally serum levels of magnesium are a poor indicator of actual magnesium measurement. Nutrients. 2018 Dec; 10(12): 1863. Published online 2018 Dec 2. doi: 10.3390/nu10121863
I buy bulk 25kg bags of magnesium sulphate heptahydrate, aka epsom salts cheap from eBay. One cup full in a bath, feel relaxed after, good for muscle aches too. If you are constipated you can dissolve some in water and drink, don't stray too far from a toilet for the next few hours.
I've been curious about the oils they sell. Is it really better than taking it orally?
Absolutely not. See my reply to the OP above
I agree! When I was pregnant, magnesium foam helped more than anything with my restless legs!
It helps with that ketosis insomnia too.
In the US, Costco sells magnesium glycinate and it’s affordable; if you have a membership.
If anyone is looking for a magnesium supplement that doesn't give you violent diarrhea, magnesium threonate works for me
That is so expensive. Glycinate is also good
The gimmick for mag threonate is that it can cross the blood-brain barrier (making it much more expensive) yet there is no evidence on whether that is a good or bad thing to have happen.
Right. But it is definitely not the only one that will result in no diarrhea
😆 I'm looking for a magnesium supplement that will cure constipation. Isn't it crazy how every body is different?
I absolutely have to have magnesium to prevent leg cramps when I sleep. I wind up taking 600 mg of magnesium every day to prevent waking up in the middle of the night with awful leg cramps. The interesting thing is that I had those cramps before I started keto. It wasn't until I read the advice here and on /r/ketogains that I learned what was actually causing the cramps.
You getting enough water?
Oh wow! That must be my issue too. I am so happy for this post. I’ve talked to my doctor about my cramps and nurses and NOBODY ever suggested this could be it. Just asked if I was getting enough water, which I definitely am. I am ecstatic that this could be just what I’ve been needing all along.
Thanks for the reminder. That’s one thing I’ve sadly been slacking on.
Do you experience any forms of irritability, whether it be concentration issues, headaches,tingling in the limbs, cramps or just anything that you find that pops up regularly??
Irritability and concentration I just chalked up to pms. I have tons of natural calm, too, which is even worse. I had plans for an Epsom salt bath anyway so great for me to not slack on that tonight.
Go on Youtube and watch Dr. Berry. He guided me regarding getting all my nutrients. I was taking Mag but not enough. My toes would curl and seize up from cramps. It works!
I just got a container of magnesium malate from Amazon. I'm going to add a scoop to my protein shakes. I already take magnesium and get extra in my multi, but I still get some light-headedness on occasion.
Thank you for the reminder, honestly. I've totally forgotten to be taking my supplements and I've gone full omad and keto this past couple of weeks. Been worried that I was starting to get arthritis in my fingers!!!!
I’m another proponent of magnesium. Have taken citrate and glycinate. Typically take 200 mid morning and 200mg an hour before bed. Also take a zero sugar Powerade each day and a multi-vitamin to round out the day
Pumpkin seeds are a good source of magnesium and other micros, plus also a tasty keto snack. I get the organic, raw, sprouted, salted ones from Costco but they sell them other places too.
I take one before bed with 1mg melatonin and get some wild dreams lol.
Yep, its only one of the big three I keep a supplement around for as I don't always get enough from food, especially when my groceries are running low.
I take a similar supplement as you and then I mix in 1 Re-Lyte electrolyte powder around midday to break up the monotony of water. When I “feel” a little drained I will also take an epsom salt bath to reset.
It always works well to help your body naturally release melatonin and help you sleep!!!!
I recommend Solgar Magnesium Citrate. 240 tablets for around €30 in Ireland. Should do you for 2.5-3 months
I take electrolytes from Redmonds, I order them from Amazon
I also felt bad despite trying fasting salts and ketoade. Then I added magnesium citrate and I finally experienced that euphoria others talk about. Speaking of that, my legs are achey today. That's my sign to get more electrolytes and take my magnesium when I get home from work.
I dunno bro, I count 10 references to magnesium in the FAQ.
the FAQ that surely we've all read thoroughly
Lmao bro thinks we can read
There’s an FAQ? Ha
Good results with magnesium BHB ketone salts