If you follow a Ketogenic Diet, your body is in fat burning mode, so you need to make sure that you are getting enough healthy fats in your diet so that your body can burn off excess belly fat and supercharge your energy levels.
In this article: How do you relieve Keto Constipation with Magnesium?
MCT Oil provides the perfect fuel for the keto-adapted body with its quick absorption and lasting energy, giving your body the fuel it needs with zero carbs. This naturally derived nutritional powerhouse also helps you burn excess body fat, faster, to reach your fat loss goals faster.
It's also great for anyone looking to increase their daily intake of healthy fats or just add an extra boost of brain power! MCT Oil gives your body the fuel it needs for energy without adding any carbs.
If you are wondering how to use MCT oil for weight loss, it’s really easy! Readily available in liquid, powder and capsule form, MCT Oil can be purchased as a pure product (100% MCT Oil) or already blended into meal replacement or pre and post workout shakes.
MCT Oil is used successfully for weight loss by many following a Keto Diet, but it’s important to know how to properly use MCT Oil.
But first - What is MCT Oil?
Found in natural foods like coconut oil, palm kernel oil and butter, MCT’s (Medium-Chain Triglycerides) can be used as an energy source by your body and are popular amongst the Keto community for their ability to enhance the fat burning process. The most concentrated source of them is from various types of oils derived from coconuts. These oils can be converted into a supplement that you can add to your food or drinks as a replacement for other fats or oils.
A potent source of energy and fat, it can be easily used to replace fats in your diet, providing your body with 9 calories of energy per gram, compared to 4 calories in carbohydrates or protein.
MCT Oil easily converts into ketones in the liver, which are used by your body as fuel rather than fat. This way it helps you lose weight, if combined with right diet plan, such as a Low Carb or Keto Diet plan.
If you learn how and what to use MCT Oil for, along with which MCTs are most beneficial for weight loss, you’ll find you are chewing through body fat, building muscle and have more energy all day long!
There are four types of Medium-Chain Triglycerides (MCTs), and this is often overlooked in the pursuit of ketosis, especially for those who are already on a Low Carb or Keto Diet. Each has a unique fat composition and different properties. Although three of the four types can be used as an energy source by your cells and they do not require insulin for absorption, they differ greatly in terms of their fat burning potential.
It is important to understand the difference between the types of Medium-Chain Triglycerides in MCT Oil products when using them for weight loss.
What are the types of Medium-Chain Triglycerides?
C6 (Caproic Acid) provides short bursts of energy, but has a strong smell & taste. For this reason it’s not often added to blended oils or included in the formulation of shakes.
C8 (Caprylic Acid) provides quickly available energy, and maximum fat burning properties, which makes it the most popular MCT for weight loss.
C10 (Capric Acid) provides the best source of endurance energy and mental energy, so is often found blended with C8.
C12 (Lauric Acid) is the slowest of the MCTs to digest, and therefore has minimal benefits for fat burning, but it has excellent antimicrobial properties.
Best overall MCT Oil for Weight Loss
Finding the purest form of MCT Oil is essential when you are following a Ketogenic way of eating. You want to be sure to choose a product that is zero carb, as you want to be sure to use your 20g of carbs a day for delicious, wholesome foods.
Ketosource Premium Pure C8 MCT Oil, contains the purest form of C8 (Caprylic Acid) MCT Oil, which has been shown to boost the production of ketones by 3X compared to other MCTs. It also has zero carbs, making it the top selling MCT Oil on Amazon for Keto weight loss.
Keto, Vegan and Paleo friendly, this easily digestible form of Caprylic Acid is also free of gluten, dairy, nuts and shellfish. Each 18ml serving provides 155 calories.
The Oil formulation means it can easily be added to your coffee, blended into shakes and smoothies, or used as an ingredient when cooking meals or preparing snacks.
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.