If you are not paying attention to your magnesium intake then you definitely should be. There are so many benefits in having sufficient levels of this vital mineral in your body.
Magnesium is a micronutrient that will benefit every organ. Often people are not including enough ways to obtain ample Magnesium in their diets. At Nutrition for Life we notice this frequently, especially when someone makes the decision to start a Low Carb Healthy Fat or a Ketogenic approach, as this will usually require an increase in Magnesium intake for this individual to me the ROI (recommended daily intake).
The reference nutrient intake for magnesium does vary slightly for males and females but a range of 300-400 mg/day is recommended.
Why is Magnesium intake key when starting out in low carb or a ketogenic way of eating?
In the first few weeks of a low carbohydrate diet, you can lose a lot more water from the body. As glycogen is stored in the body as one-part glycogen and three parts water, it means that more water is filtered through the kidneys. Since magnesium levels are controlled through the kidneys, this can then inadvertently cause a drop-in serum magnesium levels.
Paying attention to foods containing magnesium along with considering a supplementation in the early stages of an LCHF approach is a good idea (but speak with a health professional first).
Food containing magnesium include, Nuts, leafy greens, fatty fish and dark chocolate. See ideas in our recipe range, here.
How does magnesium help with the way your body operates? (here are just some of the benefits)
Can you be deficient in magnesium? Yes!
Common signs of a deficiency include;
Regular muscle twitches and cramps
High blood pressure
Resources here: http://www.nutritionforlife.healthcare/lchf-ebooks