5 Best Magnesium Supplement for Keto Diet

Magnesium! One of the must-have supplements on your keto diet. Did you know that having the right amount of dosages of this supplement can solve your muscle cramps, sleeplessness, fatigue, and brain fog issues.

However, choosing the wrong supplement or taking the wrong dosage, and you may end up in a much worse situation than before– frequent urination, loose stools, nausea, vomiting, and many more! Add this to the effects of keto flu that you’re feeling, and your dream diet will turn into a complete nightmare.

Believe us, we’ve been there, and we wouldn’t want to wish it even on our worst enemy. It’s that bad. Because of this, you must be extra careful and mindful when it comes to choosing the Magnesium supplements that you’ll take.

Fortunately, we’ve learned a thing or two from that ordeal, and we’re here to make sure you wouldn’t commit the same mistake that we did! If you wish to enjoy Magnesium keto supplementation benefits without the side effects, read this review!

Things to Consider when Buying Magnesium Supplements for Keto

To be honest, choosing a magnesium supplement is not as straightforward as you think it is. There are many important factors to keep in mind to ensure that you will get the right amount of type and magnesium that you need and make sure that your body will stay in ketosis.

With that said, here are some of the most important considerations when buying magnesium supplements:

·  Magnesium Form

While checking out magnesium supplements, you’ll notice that the supplements are not available as Magnesium alone. It’s always Magnesium, followed by another chemical name.

The second word is called a salt. You see, minerals like Magnesium are unstable by themselves. These need to be paired with another molecule or salt to make them stable enough for supplementation.

The type of salt used has a significant impact on the supplement’s bioavailability, absorption, and effects on the body. When looking for a magnesium supplement, here are some of the types of magnesium supplements that you should look for:

–   Magnesium Glycinate

This is a highly bio-available type of magnesium supplement, meaning the body quickly absorbs it. As a result, it won’t cause any gastrointestinal problems.

–   Magnesium Threonate

This is the only type of Magnesium chelate that can cross the blood-brain barrier. Because of this, it may support better brain health. It may also help minimize migraine symptoms and improve memory and learning. 

–   Magnesium Citrate

This is the most common type you can find in the market and is also considered the most affordable. But since citric acid is a mild laxative, it may cause mild diarrhea, making it a good option for keto dieters who are experiencing constipation.

–   Magnesium Chloride

With its chloride content, this is often used by people suffering from heartburn, indigestion, and upset stomach.

·  Dosage Strength (Amount of Magnesium per Serving)

We also have to talk about the amount of Magnesium per serving. This is important so you can monitor your Magnesium intake to prevent over- or underdosing. You can easily find this type of information on the ingredients label.

·  Possible Side Effects

The most common side effects are abdominal cramping, loose stools, and nausea. But keep in mind that different types of magnesium would have different effects on the body. Additionally, each individual would react differently to the supplements.

You may want to read the feedbacks of other people who have already taken the supplement. Also, monitor for any side effects after taking the supplement.

·  Dosage Form

Magnesium supplements come in three forms—tablets, powdered drinks, and drops. It’s a must that you choose which one suits your lifestyle and is most convenient for you to take.

·  Sugar Content

If you choose a drink mix powder, make sure to go for one that’s unflavored and sugar-free so you can maintain your low carb consumption.

Best Keto Friendly Magnesium Supplement Summary

If you want to see the differences of the magnesium supplements for ketogenic diet at a glance, take a look at this comparison table we’ve prepared for you:

Top 5 Best Magnesium Supplements on Keto

Now that you have an overview of the best keto friendly magnesium supplements, let’s explore each product in detail, including their pros and cons. If you’re ready, let’s get started!

1. Dr. Mercola Magnesium L-Threonate

Mercola is founded by Dr. Joseph Mercola, an award-winning osteopathic physician and an authoritative figure in the natural health industry. In 1997, he founded Mercola.com, which is one of the most visited natural health website online.

One of the supplements that he developed and is currently offering through his company is this Dr. Mercola Magnesium L-Threonate, which contains 2000 mg of Mg Threonate per serving. 144 mg of which is elemental Magnesium.

The great thing about this form of Magnesium is it’s the most bioavailable and has the greatest absorption rate. This means that the body can use up most of the Magnesium content, and only a small portion is metabolized and excreted.

Another unique feature of Magnesium Threonate is that it can cross the blood-brain barrier and promote good brain health, which may help address the brain fog associated with the keto diet.

The dosage recommendation is to take two capsules anytime during the day and one at night, two hours before bedtime.

What We Like

• Soy-free, gluten-free and GMO-free.
• Full 90-day moneyback guarantee.
• Doesn’t cause diarrhea and upset stomach.
• Doesn’t cause upset stomach. Take with or without food.
• Doesn’t cause mild laxative effect.

What We Didn’t Like

• Need to take a lot of capsules for sufficient intake.
• Hard to swallow because of large pills
• May cause nausea or headache.

2. KAL Magnesium Glycinate

Kal has been providing families all types of supplements for over 90 years. Established in 1932, the company already has decades and generations of experience in formulating, testing, and developing high-quality supplements in different forms and flavors to suit every family member’s needs and preferences.

Like the Magnesium Threonate, Magnesium Glycinate is also highly bioavailable, so most of its content is absorbed and used by the body. The most significant characteristic of this supplement is its ActivTab Technology, which means that the tablet will disintegrate within 30 minutes of taking it so you can get the Magnesium levels you need promptly.

Upon inspection of the ingredients label, you’ll see that each serving contains 1 gram of fiber and net carbs. The fiber content would also be beneficial for you since you might find it challenging to get enough fiber on the keto diet.

The recommended daily serving size is 1 to 2 tablets per day with food and water. If you follow this, you’ll get 400mg of Magnesium as Magnesium Glycinate.

What We Like

• For vegetarian.
• Good Manufacturing Pracetice (GMP) safety.
• The dosage schedule is easy to follow.
• Affordable, long time use (45 days)

What We Didn’t Like

• Contain high carb per serving.

• Can cause mild laxative effect

3. Life Extension Magnesium Vegetarian Capsules

Life Extension is a 40year-old company with the mission of helping the world become a healthier place by formulating and providing quality nutritional supplements using the highest quality of ingredients. According to the company, their products stand out because of their commitment to safety, quality, efficacy, purity, and sustainability.

The Life Extension Capsules are considered to be the most well-rounded supplement in this list. This is because it contains four different forms of Magnesium– Magnesium oxide, citrate, succinate, and Magnesium lysyl glycinate chelate.

Since one capsule already contains 500 mg of Magnesium as different Magnesium forms, you can already get the Magnesium levels you need when you take one capsule per day.

What We Like

• 1 bottle can be used from 1-3 months
• Affordable
• Only 1 capsule a day is enough
• Contains the highest amount of magnesium.
• Non-GMO and easy to swallow.

What We Didn’t Like

• May cause frequent urination.
• May also have mild laxative effect.

4. Doctor’s Best High-Absorption Magnesium 

Doctor’s Best is a physician-founded science-based company. They have over 200 products under their line, and most of those were developed using well-researched branded ingredients. All of their products were manufactured using the highest standards in a cGMP certified facility.

This is dubbed as high-absorption magnesium as it contains an organic and trademarked form of delivery to maximize absorption and minimize gastrointestinal disturbances.

The company also used a chelated version of magnesium glycinate, which is absorbed a few times faster and greater than ionic forms.  This is because the chelation process helps to protect and preserve Magnesium until it gets to the lower intestine where it will be absorbed.

Two tablets make up one serving, and these yield 200 mg of elemental Magnesium, which is 50% of the daily nutritional value. It’s advised that you take two tablets two times per day to obtain the right amount of Magnesium.

What We Like

• Straight chelate, not a synthetic one.
• Vegan-friendly and non-GMO.
• Don’t contain gluten and soy.
•  Made of a high-quality form of Magnesium.

What We Didn’t Like

• It contains magnesium stearate.
• A bit difficult to swallow.

5. Natural Vitality Calm Magnesium Citrate

Natural Vitality was founded in 1982 to provide premium and efficacious products formulated to meet and satisfy the different health needs of people. Through their products, they aim to make life easier for other people and help minimize their stress.

This is the reason why the Natural Vitality Calm Magnesium Citrate comes in an easy-to-mix drink powder. It contains Ionic Magnesium Citrate, which was produced using a highly absorbable combination of magnesium carbonate and citric acid.

To mask the unwanted taste of Magnesium, the company used flavorants. Since you’re on a keto diet and can only consume limited amounts of sugar, you should choose the unflavored variant.

One serving equals two teaspoons of the powder, which contains 350mg of Magnesium. It’s advised that you start with half a teaspoon per day, and slowly increase your dose to two teaspoons daily. Just add the powder into the water, stir to dissolve, and drink! It’s that easy!

What We Like

• Can mix it in other kinds of beverages.
• 2018 Better Nutrition Best of Supplements Award
• Poweder form. Easy to prepare and consume.
• Vegan and gluten-free.

What We Didn’t Like

• May cause loose stools.
• The taste may not be for everyone.

Final Verdict

As we’ve mentioned, the effects of the different forms of Magnesium may vary from one person to another. But based on the information we’ve gathered, the best supplement for magnesium deficiency on a keto diet is Doctor’s Best High-Absorption Magnesium.

This is because it contains high-quality Magnesium in a chelated form, promoting better, faster, and greater absorption. With this, you can get the most out of its Magnesium content and minimize potential side effects simultaneously.

To get all the nutrients you need on the ketogenic diet and minimize the effects of keto flu, you should also take other types of supplement keto. Read this buying guide to know what these are.