Over 70% of UK adults are deficient in magnesium. The ketogenic diet, which increases urinary magnesium excretion, makes this problem significantly worse. Supplementing magnesium is one of the most impactful changes a keto dieter can make.
Reduced insulin levels on keto decrease renal magnesium reabsorption. The kidneys excrete more magnesium in the urine. This accelerates depletion beyond baseline dietary intake.
Muscle cramps (particularly leg cramps at night), poor sleep quality and difficulty falling asleep, anxiety and irritability, constipation, fatigue and low energy despite being in ketosis, and heart palpitations.
Magnesium glycinate: best for sleep and anxiety, well-tolerated digestively. Magnesium malate: best for energy and muscle function. Magnesium citrate: good general use but can have laxative effect at higher doses. Avoid magnesium oxide — poorest absorption.
200–400mg of elemental magnesium daily, taken in the evening for sleep benefit. Food sources: pumpkin seeds, spinach, and dark chocolate are all keto-compatible. Add them through our magnesium-rich salad recipes and keto snack ideas.
Magnesium is the most underrated supplement in keto. Fix this deficiency and watch your sleep, mood, and energy transform.