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.