Why Magnesium is Critical on a Low Carb Keto Diet

Why Magnesium is Critical on a Low Carb Keto Diet

Why Magnesium is Critical on a Low Carb Keto Diet

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everyone thinks I’m crazy because I’m telling everyone to consume magnesium all the time whenever they’re on a low-carb for keto diet the reality is only give you five solid reasons why you should be taking in some form of magnesium to at least replenish what’s getting depleted on a keto diet here’s the thing on a keto diet you end up losing a lot of water okay you hold approximately 3 grams of water for every one gram of carbohydrate in your body so naturally when the carbohydrates are coming out of your body a lot of the water is – at first that sounds like a good thing but the negative side of that is that along with the water comes our precious minerals ok our body’s electrical system neurochemical and there are electricity everything there is what we need and we can’t function without it so we got to put it back somehow alright so that’s what I want to address in this video and I’ll give you five reasons why magnesium is one of your best friends on a keto diet you were tuned into the Internet’s leading performance nutrition and fat loss channel with new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time but quite frankly we post just about every day so always stay tuned hit that subscribe button and also hit that little Bell icon so that you know whenever I post a new video or go a lot also I want to make sure you check out my friends over at thrive market there’s a link down in the description you can check them out so literally you get groceries cheaper than you would at the grocery store but delivered right to your doorstep I also have my keto and fasting boxes which literally have the groceries that I hand-picked put into a box or a package that you can get from thrive so check them out the first thing I want to address is the sleep issue okay when you’re on a keto diet you may notice you don’t sleep as well okay a lot of times it’s simply because without the carbohydrates you don’t have the insulin that allows serotonin to get into the brain and ultimately convert into melatonin to help you fall asleep so it ends up becoming a little bit of a nightmare no pun intended for a lot of people so how do you combat this well magnesium is one of the best ways okay C magnesium binds to a gaba receptor so magnesium actually turns on the relaxing portion of our brain literally helps us just chill out but also activates the parasympathetic nervous system so it helps you just chill out in general sympathetic nervous system makes you amped up fight-or-flight parasympathetic is what you want when you’re relaxed okay the next one is the Kido breath okay this is something that I hear from women a lot right there’s like my husband is doing keto I can’t stand his breath even want to kiss them it’s horrible and it’s not something that anyone wants to deal with Kido breath is not fun but it does go away but in the interim what you can do is make sure you’re upping your magnesium you see Kido breath is usually caused by an influx of sulfur compounds sulfur compounds don’t just give you a rotten egg smell they can do a lot of different things and just give you halitosis to a lot of different degrees so by increasing your magnesium to five to eight hundred milligrams per day you can combat this simply because magnesium will neutralize those sulfur compounds and make life a little bit easier at least for your spouse the next thing is going to be cramps okay so a lot of times I talk to people that go into the gym when they’re on a keto diet and they don’t even feel like they’re actually getting a good workout because their muscles cramp up before anything and we automatically assume that we’re dehydrated okay just because our muscles cramp doesn’t mean that we’re dehydrated I mean it does but to some degree it also just means our electrolytes are out of whack so what ends up happening when you look at the muscle tissue magnesium helps with this ion transportation okay so if the ions can transport through then we can allow other minerals to get through to so we allow magnesium to get in we had lost sodium we allow potassium it’s opening up that gateway and magnesium is critical to that so if you’re suffering with just sort of a debilitating cramp in the middle of the night or when you’re in the gym increasing your magnesium is what you’re gonna want to do again 500 800 milligrams you’ll be solid next up is the one that people don’t talk about a lot and that’s the fact that you end up having a hard time going to the bathroom okay constipation is something that’s a real deal and it sucks because if you’re not going to the bathroom your gut bacteria is not balanced and you have all kinds of toxins floating around so you got to go to the TWiT alright the reality is magnesium relaxes those smooth muscles in your intestinal tract so if you’re someone that’s just anxiety prone a lot of times those muscles will be really tight and you need to relax those muscles so that everything can move on through but the other side of the equation is when you’re dehydrated or your minerals are out of whack you don’t have that osmosis effect okay that osmotic effect of the actual water being drawn into the colon so a stool softener for example has an osmotic effect okay even a suppository has an osmotic effect the whole idea is it’s drawing water into the colon well magnesium has a powerful osmotic effect that can draw that water in so again upping it to five hundred eight hundred milligrams of just like a diamond easy Amahle eight or a glycinate or something that’s just not super fast acting like epsom salt and you’ll be in good shape the last one that I want to touch on is one that’s super important but it’s more scientific so I saved it for last and that is for ATP production ATP adenosine triphosphate is our energy system within our bodies if we don’t have ATP we don’t live we don’t function so what happens is when we’re on a keto diet something called gluconeogenesis up-regulates meaning we’re breaking down more proteins and other tissues into carbohydrates yeah you heard me right we break down protein into carbohydrates well the issue is we need magnesium for that process to occur so in order for us to actually create ATP from gluconeogenesis we have to have that molecule be bound to a magnesium okay so we have to have that ATP binding to a magnesium ion in order to ultimately create energy so we can’t get a good workout in unless we have magnesium it goes far beyond just the muscle cramps the constipation and the sleep we literally cannot function without it so if there’s one mineral that you need to get in aside from salt of course it’s going to be magnesium so as always make sure you’re keeping it locked in here in my channel if you have ideas for future short punchy videos like this put them down in the comment section below and I’ll see you soon

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Why Magnesium is Critical on a Low Carb Keto Diet

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Why Magnesium is Critical on a Low Carb Keto Diet – Thomas DeLauer


Drinking water, combined with a lack of carbs, results in minerals being excreted through urination, one of which being magnesium

About 50% of magnesium in the body is stored in bones and the other half is mostly located in organs and tissues and is the body’s calming mineral; helping to keep your brain, heart and muscles relaxed – also essential for protein synthesis, blood sugar control, energy metabolism and over 300 other biochemical reactions in the body

A study from the Journal of the American College of Nutrition found that 68% of Americans do not consume the recommended daily intake of magnesium and 11% do not consume even 50% of the RDA

Depleted soil conditions mean that plants (and meat from animals that feed on these plants) are lower in magnesium – use of chemicals like fluoride and chlorine in the water supply make magnesium less available in water since these chemicals can bind to magnesium

I took common problems associated with Keto and looked to see how Magnesium treated them:


Carbs improve entry of the amino acid L-tryptophan into the brain – tryptophan contributes to the production of serotonin, which calms the body and assists the production of melatonin, helping you sleep

Since keto diets mostly eliminate carbs, dietary sources of tryptophan are also eliminated

Mag & Sleep

Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed

The parasympathetic nervous system is one of three divisions of the autonomic nervous system – also called the rest and digest system as it conserves energy as it slows the heart rate

Magnesium also binds to gamma-aminobutyric acid (GABA) receptors – GABA is the neurotransmitter responsible for quieting down nerve activity

It’s the same neurotransmitter used by sleep drugs like Ambien

Keto Breath

Bad breath consists of volatile sulfur compounds (VSCs). You may not consider that cheeseburger as something that causes bad breath; however, it still provides protein for oral bacteria to eat and convert into sulfur gas
Magnesium is thought to interact with sulfur – this interaction can help prevent and cure bad breath as magnesium may neutralize sulfur molecules before they form odor

The laxative effect of magnesium appears to come through two different mechanisms

Muscle Relaxation: Magnesium relaxes the muscles in the intestines, which can help to establish a smoother flow as the stool passes through the bowels

Stool Softener: Magnesium draws water into the intestines, working as an osmotic laxative

This increase in water stimulates bowel motility – it also softens and increases the size of the stool, triggering a bowel movement and helping to make stools easier to pass


Magnesium directly interacts with your muscle tissue through a process called ion transportation

It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium – these ions help regulate muscle contractions and might ease muscle tension


Gluconeogenesis increases on keto, demanding more ATP

ATP (adenosine triphosphate), the main source of energy in cells, must be bound to a magnesium ion in order to be biologically active. What is called ATP is often actually Mg-ATP

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