Magnesium is quite an essential mineral that is fully active in over 300 reactions of enzymes in the body. It is quite beneficial to the human body as it ensures the regulation of the blood pressure, muscles, and nerve function, and also boosting the immune system.
It is a necessity for the body, given its numerous functions. The human body of an adult possesses over 25 grams of magnesium and the skeletal system stores about 50-60% while the rest are located in the bodily fluids, muscles, and soft tissues.
Magnesium deficiency occurs as a result of not consuming enough magnesium in their diet, and this could cause a wide range of health complications. So, the daily recommended level of magnesium must be reached, and one of the major ways through which this is possible is eating the right foods.
Well, for those on a ketogenic diet, reaching the recommended level of magnesium may prove difficult because foods that contain magnesium such as beans, vegetables, and are also high in carbohydrates.
For this cause, you can take about 200-400 mg of magnesium supplement daily if you are on a keto diet to maintain a considerable level of magnesium in your body system.
Supplementing your keto diet with magnesium could prove beneficial in the curbing of menstrual cramps, insomnia, and all other symptoms naturally experienced when on a ketogenic diet.
You can also increase your intake of magnesium through keto-friendly foods which contain low carbohydrate, and such foods are:
- Swiss chard
- Pumpkin seeds
As earlier implied, those who follow a ketogenic diet have a high tendency of becoming magnesium deficient. So, it is very needful to add a magnesium supplement to your feeding system to prevent magnesium deficiency.
Some symptoms indicate low levels of magnesium in the body. They are:
- Insomnia or other sleep problems
- Palpitations of the heart
- Muscle cramps
- Low blood pressure
Various types of diseases are linked to magnesium deficiency. There is evidence epidemiologically that reveals that people with diabetes suffer from it. Underlying health conditions such as cardiovascular diseases and depression are also connected to low magnesium levels in the body.
Magnesium contains a wide range of benefits, and we shall look at them one after the other.
Improves bone health
A lot of research shows how adequate calcium is for bone health. Aside from calcium, magnesium plays a significant role in healthy bone formation.
Adequate intake of magnesium has been shown to improve the crystal formation of the bone and improve higher bone density. This has drastically helped to reduce the risk of osteoporosis in the body, especially in females after menopause.
Besides, supplementing the Ketogenic diet with magnesium can also play a vital role in building stronger bones.
Reduces the risk of migraine headaches
A magnesium deficiency in the body can affect neurotransmitters and restrict the constriction of the blood vessels. Most medical practitioners tend to link migraine headaches with a lower level of magnesium in the body tissues and blood.
However, studies have indicated that magnesium therapy is useful for preventing migraine headaches. Taking 600mg of magnesium citrate could prove helpful in preventing migraine headaches.
Subsequently, Keto flu could also result in migraine headaches. Supplementing a Keto diet with magnesium extract could relieve you of headaches.
Magnesium helps to improve mood and brain function. It is contained with antidepressant ingredients that combat depression and relaxes the body.
Also, supplementing Keto diet and other diets with magnesium can reduce the risk of having depression given its exceptional contents. There may be a link between magnesium deficiency and depression. Therefore, it is essential to supplement with magnesium.
Lowers insulin resistance
Today, one of the leading causes of type 2 diabetes and metabolic syndrome is insulin resistance. This happens when the liver cells and muscles aren’t capable of absorbing sugar from your bloodstream.
Furthermore, when there is a high level of insulin in the body, insulin resistance may also occur. Thus, it could result in the loss of magnesium through urine, and this can indirectly reduce the body’s levels.
Magnesium can help in the stimulation of insulin action. It is a co-factor of many enzymes involved in the metabolism of glucose in the body. Therefore, increasing magnesium intake could help decrease blood sugar levels and insulin resistance in people with normal and abnormal blood sugar levels.
Decreases premenstrual symptoms
Premenstrual Syndrome, also known as (PMS) is a disorder that is commonly suffered by women who have gotten to the age of childbearing. It comes with a lot of symptoms including tiredness, irritability, water retention, and abdominal cramps.
Magnesium has been shown to reduce the symptoms of PMS. In a study that involved 192 women taking 400mg of magnesium daily, 89 percent suffered less nervous tension, 43 percent had fewer headaches, and 95 percent experienced less breast pain.
Magnesium has been found to ease low blood sugar, dizziness, sugar cravings, and a lot of other symptoms that come with PMS.
Improves heart health
Magnesium, as a mineral is very crucial when it comes to cardiovascular health. It helps in the transportation of electrolytes such as potassium and calcium into cells.
However, electrolytes are essential for the muscle contractions and nerve signals of the heartbeat. Moreover, some doctors tend to use magnesium in the treatment of congestive heart failure to reduce the risk of an abnormal rhythm of the pulse.
Improve sleep disorders
There are a lot of things that can cause sleeping disorders. Muscle twitching or cramping, mood destabilization, restless leg syndrome, and the likes could cause one to have sleep disorders.
Magnesium mineral plays a crucial role in supporting deep restorative sleep by maintaining high levels of neurotransmitters that helps in the promotion of sleep. It also reduces stress and stabilizes your mood and relaxes the body to help you get better sleep.
Supplementing your Keto diet with magnesium can also effectively promote the reduction of insomnia.
Enhances kidney function
Silent kidney stones can be detrimental to health as it could increase the risk of having kidney failure.
However, a low intake of magnesium mineral could reduce the urinary magnesium concentration, and this can indirectly disrupt the beneficial effect of magnesium mineral on kidney stone formation.
It is essential to make sure your body has enough magnesium mineral as it can prove vital to the kidney function. Magnesium mineral has a calcium antagonistic effect that could reduce the risk of kidney stones to the barest minimum.
Improves dental health
Magnesium mineral helps to prevent the formation of cavities and builds stronger enamel for your teeth. It assists with activating B vitamins, aids the absorption of calcium, and helps to make the teeth harder.
Lowers blood pressure
Studies indicate that magnesium can reduce blood pressure. For instance, in a survey, patients who consumed 450 mg daily discovered that there was a considerable decrease in their systolic and diastolic blood pressure.
However, research has shown that it may only work for those who suffer from high blood pressure and not for those whose pressure levels are normal.
Contains anti-inflammatory properties
Inflammation can occur as a result of low magnesium, and this could lead to aging, chronic disease, and obesity.
In a study, it was discovered that children who had low magnesium levels had the highest level of inflammation. Not failing to mention, the study revealed that they had higher insulin, blood sugar, and triglyceride levels.
Magnesium supplements are quite useful in the reduction of inflammation levels, especially in older, obese, overweight, and prediabetic people. More so, foods that are rich in magnesium such as dark chocolate and fatty fishes could aid in the lessening of inflammation.
Magnesium has proven to be quite beneficial in the treatment of asthma, especially when it is life-threatening. It has the potential of stopping the contraction of the bronchial muscles (which is responsible for carrying air to the lungs). Thus, this makes breathing easier.
Studies have indicated that magnesium calms the bronchial muscles (bronchodilation) even when there is no asthmatic attack.
Yes! Several activities take place in your digestive system. A digestive problem may become chronic if it isn’t well attended. Chronic digestive issues such as bloating, acid reflux, constipation, gas, and indigestion could mean that the food that you eat isn’t going through proper processing.
Therefore, the body won’t have the ability to absorb nutrients from foods, and that could result in severe health problems.
Surprisingly, the body cannot digest food without magnesium. This is because it is involved in the making of hydrochloric acid, digestive enzymes, and the repair and protection of digestive organs. Magnesium must be present in every activity that involves digestion.
In summary, magnesium contains a plethora of health benefits. It also aids those who are on a ketogenic diet. Magnesium improves our health in various ways. It aids in digestion and it also protects many organs in the body from damage.
So, we must ensure our magnesium levels are okay!