Have you been struggling with Keto constipation? Constipation is no joke for anybody, so finding the right remedy to relieve your Keto Diet constipation, quickly, is essential. Magnesium helps your body to function and should be included in any healthy diet, not just a Keto Diet. If you’re looking for a natural way to relieve Keto constipation without having to take laxatives then Magnesium is an excellent choice!
In this article: How do you relieve Keto Constipation with Magnesium?
If you have just started your Keto Diet, you may not know just how important Magnesium is, and how it can help you.
From assisting with the generation of energy, to helping you sleep, your body constantly needs a steady supply of this essential mineral. It’s required for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, promotes bone strength, and also helps regulate blood sugar levels.
However, magnesium is inorganic, meaning you can’t make it in the body, so you have to either consume Magnesium rich foods such as avocado, nuts, seeds, or my favourite - dark chocolate or take Magnesium supplements.
How do you relieve Keto Constipation with Magnesium?
Magnesium is one of the best nutrients to help with Keto constipation because it draws water into your digestive system, making it easier for things to move. It also helps relax the muscles of your digestive tract and makes the contractions smoother, assisting elimination.
Best Overall Magnesium Supplement for Keto Constipation
Personally, Solgar supplements are my first choice each and every time, so for me it's hands down Solgar Magnesium Citrate. I’ve been taking this brand myself and recommending them for the past 35 years, since I first worked in a health food store.
Levels above other brands, Solgar supplements are favoured by professionals at the peak of their fields such as British Olympic athlete Desiree Henry, Wild Water Swimmer Louise Edmunds and singer Charlotte-Anne Shipley.
Two tablets a day provide 420mg of Magnesium Citrate, which meets the RDA for men (400 to 420 mg) and is a little over the RDA for women (310 to 320 mg). Tip for the ladies out there - take two tablets one day and then one the next.
As well as giving you all the benefits of Magnesium for Keto constipation, Solgar Magnesium Citrate contains Citric Acid, which is a natural laxative.
How Much Magnesium for Keto Constipation?
If you happen to be deficient in Magnesium, just starting to take a Magnesium supplement might be enough. If you are already taking Magnesium, then you might need to take a couple of extra tablets to increase your dosage to between 500mg - 1000mg to treat Keto constipation.
It’s best to take your Magnesium supplements at night, with plenty of water, so that they have time to get working while you sleep and in the morning you can let your body do what it does naturally. You might find that they make your tummy rumble or gurgle, so taking them at night can help avoid any embarrassment!
Magnesium is also great for sleep as it has a calming effect on the body, including your nervous system, and relaxes your muscles, so this is another good reason to take it before bed.
Best Budget Magnesium Supplement for Keto Constipation
With over 11,000 reviews on Amazon and a score of 4.7 out of 5, Top rated Nature Made Magnesium Oxide contains 250mg per tablet.
The recommended daily dose is 1 tablet, but to meet RDA chaps would really need to take 2 and ladies 1 a day and 2 on alternate days, as recommended earlier for the Solgar brand.
Nature Made Magnesium contains Magnesium Oxide, rather than Magnesium Citrate, which is why it wouldn’t be my personal everyday choice for a Magnesium supplement.
Even though Magnesium Oxide has the highest concentration of elemental Magnesium per dose, it is also one of the least bioavailable sources.
When Magnesium Oxide hits your colon, it has a very effective laxative effect because you body can’t absorb it quickly or easily. That’s the reason Magnesium oxide is commonly found in over the counter constipation remedies.
If you are not good at taking tablets, there are plenty of other options available to get your daily dose of Magnesium.
Best Magnesium Gummies for Keto Constipation
Natural Bioscience Sugar Free Magnesium Gummies - 180 Gummies provides 100mg of Magnesium Citrate, so they suggest 3 gummies per day for adults. I’d say men probably need a couple more.
Don’t be put off by the label. Although they have 2g of carbs per gummy, they also have 2g of fibre.
As these are an American product (you can tell as they spell fibre - fiber), the labelling does not take the fibre from the carbs. So they are 0g net carbs per gummy.
They get bonus points as they are raspberry flavour, my favourite fruit flavour, and are suitable for kids as well as adults.
Best Magnesium Powder for Keto Constipation
A great all-rounder, Heiltropfen Magnesium Powder can be taken dissolved in water, stirred into drinks, blended into smoothies or even added to your bath.
The label can be a little confusing, so I’ve done the math for you. 3g dissolved in water provides 197mg of Magnesium Chloride, so to meet RDA, men need 6-6.5g and women need 4.5-5g per day. For constipation start at 1.5 x this dose and then work up in small increments by day until effective. Don’t take a higher dose for more than 3 days if it hasn’t worked by then, it’s not going to.
Best Magnesium Oil for Keto Constipation
BetterYou Original Magnesium Oil Body Spray is the strongest in the BetterYou Transdermal Magnesium Oil range, the Original Magnesium Oil Body Spray contains 200ml of Magnesium Chloride per 10 sprays - 57% of the RDA for men. The formulation is vegan, paraben free and can even be used during pregnancy or when breastfeeding.
Did you know that if you experience a slight tingling when you apply Magnesium oil, this can be an indication of low Magnesium levels? The tingling is a result of your body absorbing the Magnesium at an accelerated rate though your pores.
A really useful alternative to tablets or capsules, Magnesium oil can be sprayed on any part of the body, but avoid delicate or broken skin. Best applied after a shower or bath, the oil will be absorbed quickly, and efficiently carries the Magnesium to your bloodstream.
The bonus of Magnesium oil is that it’s great for cramp! Keep a spray bottle in your bag or bedside table for those sneak cramp attacks at inconvenient moments.
Best Alternative Keto Constipation Treatments
If you have tried Magnesium for Keto constipation and it hasn’t had the desired effect, there are other supplements you could consider.
Best Keto Constipation Probiotics
Imbalances in your gut flora, the trillions of live bacteria that live in your digestive system, can cause constipation.
Natures Way Probiotic Pearls Acidophilus help protect your digestive health. Unlike some probiotics, these do not require refrigeration and contain 1 Billion Cultures per dose - Acidophilus provides L. acidophilus for the small intestine and B. longum for the large intestine.
These do however contain fish gelatine, so if you are looking for a vegan probiotic, try Solgar Advanced Multi-Billion Dophilus Vegetable Capsules.
Whilst refrigeration is not required for this brand, it is recommended.
Best Aloe Vera for Constipation
Whilst not suitable long term on a Keto Diet, Aloe Vera can be an effective tool in providing constipation relief due to its natural laxative effect and soothing effect on the digestive system. Aloe Vera also contains magnesium and Sodium, both important minerals when you are following a ketogenic diet.
Aloe Vera Colon Cleanse with Calcium provides 12,000mg of Aloe Vera, along with Calcium and Magnesium Stearate in 2 capsules a day.
Does MCT Oil help Keto Constipation?
Popular on the Keto Diet for its use as an energy source, the Medium-Chain Triglycerides in MCT Oil mean it can be absorbed by the body more easily than Coconut Oil. Beneficial to the digestive system, MCT has also been known to help suppress appetite and eliminate brain fog.
My choice would be a liquid MCT Oil, such as Natures Aid 100 Percent MCT Oil. Easily added to coffee (bulletproof coffee), shakes & smoothies, this unflavoured MCT Oil is made in the UK to GMP and Pharmaceutical Standards.
Natures Aid is another brand I have confidence in. Around since 1981, their range of products was always stocked in my stores.
Constipation Food Help for Keto Diets
Flax seeds, also known as linseeds have a natural laxative effect and have been used for centuries for this reason.
35 years ago I remember our #1 best selling product in the health food sore was a golden linseed product. Sadly, since the pandemic, that brand seems to be no longer available.
However Linwoods Organic Milled Flaxseed is the top rated product today.
Flax seeds are a great source of fibre, Omega 3 oils and Magnesium too!
Dieticians and Nutritionists alike swear by Chia Seeds for digestive issues like Keto constipation and bloating.
Why? Because they are high in soluble fibre, which is beneficial to your digestive system.
Have you noticed how, when you soak Chia Seeds in water, they swell up and look like a clear version of tapioca pudding? That’s because all that soluble fibre is absorbing the water, which is why it’s important to soak them fist, so they don’t absorb the water from your possibly already dehydrated body.
Whilst they probably won’t help relieve constipation in the short term, including them in your diet can certainly be a benefit to preventing it in the future.
Leafy Green Vegetables
Brussels sprouts, broccoli, kale & spinach are all Keto friendly foods that provide a good source of fibre to help bulk up your stools. As with Chia Seeds, adding vegetables to your diet may not be a quick fix for Keto constipation, but they can help in prevention.
What can you drink that helps with Keto Constipation?
In addition to water, caffeinated tea or coffee can help stimulate peristalsis, the sequence of contractions that moves food through your gastrointestinal tract, as well as increasing colonic motor activity.
Keto Constipation FAQ
Can Ketosis cause Constipation?
If you are wondering if Keto Diet can cause constipation, the simple answer is yes.
Why does Keto Cause Constipation?
When you make any radical change to your diet, your body can take some time to respond. Constipation is often a result of a dietary change.
Can you avoid constipation on a Keto Diet?