Carnivore Diet And Magnesium

Magnesium is a very important mineral for the human body. It takes part in a variety of biochemical reactions that are essential for normal functioning, including muscle and nerve activity.

In addition, magnesium plays a role in energy metabolism and helps to regulate blood pressure. The symptoms of magnesium deficiency are not always easy to identify, especially when the deficiency is very mild.

It’s very important to make sure that you’re getting enough magnesium while following a carnivore diet. In this post, I will explain everything you need to know about the carnivore diet and magnesium topic.

Should You Take Magnesium Supplements?

Well, the truth is- it’s best to get your magnesium from food rather than supplements. There are many carnivore friendly foods that are high in magnesium.

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But sometimes, what we get from food is just not enough – if you experience any symptoms of magnesium deficiency, supplements may be necessary. Keep in mind – moderation is needed. Consult with a doctor, and don’t take more than the recommended daily dose.

In the past, I thought that “more is better”, and after two weeks of “magnesium overdosing”, I started experiencing heart palpitations. It was a pretty scary experience, and luckily it went away.

RDA of Magnesium

The RDA of magnesium is different for men and women. Some individuals may need higher or lower levels of magnesium depending on their age and health status:

Men

  • 400 mg a day for men under 30.
  • 420 mg a day after 30.

Women

  • 310 mg a day for women under 30.
  • 320 mg a day after 30.

Magnesium Deficiency Symptoms

Magnesium plays an important role in many biological processes, and a deficiency in this mineral can lead to serious health issues and symptoms. These include:

  • Muscle Cramps
  • High Blood Pressure
  • Heart Palpitations
  • Fatigue and General Weakness
  • Migraines

Carnivore Foods High In Magnesium

Chicken Breast– Chicken breast fried in butter is delicious, and also high in magnesium. 1 cup of chicken breast contains 41mg of magnesium!

Ground Turkey– you can make so many dishes with ground turkey. A 3.5oz serving contains 30mg of magnesium.

Lamb Shoulder Roast- This tasty cut of lamb is perfect for the carnivore diet and also a great source of magnesium, with one 3.5-ounce serving providing 25g of magnesium.

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Skirt Steak– This cut is full of flavor, and it’s also a great source of magnesium, with about 25g of magnesium per 3.5 ounces.

Ribeye Steak – the king of steaks, ribeye steak is packed with magnesium. A 3.5oz serving contains 22g of magnesium.

Pork Chops- this cut is cheap, juicy, and so easy to prepare. The chops contain 20g of magnesium per 3.5oz.

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Anchovy– These small fish are packed with magnesium! 1 ounce of anchovy has 12mg of magnesium – pretty impressive. They are also a great source of calcium and omega-3 fatty acids.

Best Magnesium Forms (Supplements)

Many magnesium supplements are on the market, and not all are created equal. For those following a carnivore diet, it’s important to select forms that your body will best absorb for optimal benefit. Here are some of the best forms of magnesium to take:

Magnesium Glycinate – is a very popular form of magnesium that is easy to absorb and gentle on the stomach.

Many people who have issues with digestive discomfort find this to be the most comfortable form of magnesium. The magnesium is bound to the amino acid glycine, which is known to help with relaxation.

Magnesium Malate – this form is highly bioavailable and combines magnesium with malic acid, which has its own benefits. It may be particularly beneficial for those who have muscle pain or fatigue.

Magnesium Lysinate Glycinate – this is a combination of magnesium lysinate and glycine, which makes it more easily absorbed.

Many people report that this form of magnesium helps them to sleep better. I definitely recommend this form for anyone following a carnivore diet.

Antinutrients, Carnivore Diet & Magnesium

Some studies show that diets high in carbs and sugar increase the excretion of magnesium by the kidneys. The more carbs you eat on a regular basis, the more magnesium your body needs to balance itself out.

When you follow a carnivore diet- you avoid carbs, so your body doesn’t have to excrete as much magnesium.

Moreover, many plants and vegetables contain antinutrients that can interfere with the absorption of magnesium. Eating a carnivore diet means you don’t have to worry about these antinutrients.

Organ Meats & Magnesium

Many people on the carnivore diet eat organ meats on regular basis. But do these organ meats contain enough magnesium to meet the dietary requirements?

Well, organ meats provide similar amounts of magnesium as muscle meats (a steak for example).

Beef liver (probably the most popular organ meat) provides between 15-25 mg of magnesium per 3.5 oz (100g). Not too bad, but surely not the best source of magnesium.

Cheese & Magnesium

Many types of cheese are fairly high in magnesium. Many people on the carnivore diet add cheese to their meals to get more variety and flavor.

If you want to increase the magnesium content of your carnivore diet, try these cheese options:

  • Sharp Cheddar: 31 mg per 3.5oz (100g)
  • Parmesan Cheese: 39 mg per 3.5oz (100g)
  • Creamy Blue Cheese: 24 mg per 3.5oz (100g)

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Conclusion

Magnesium is a very important mineral that plays a key role in many of the body’s processes, and it is especially important on a carnivore diet.

Since you consume fewer carbs and sugar on this diet, you may not need as much magnesium, but it’s still important to make sure you are getting enough of this mineral.

There are many carnivore sources of magnesium, such as fish, poultry, and beef. Supplements can also be used to ensure adequate intake.

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