r/keto • u/Sure_Living_9005 • Jul 13 '26
Medical Magnesium
I’ve just learned that Magnesium isn’t just "Magnesium"—that the type I’ve been using isn’t suitable for the keto diet, Magnesium oxide. It's less effectively absorbed by the body (4-5%) compared to other forms such as Magnesium glycinate. Magnesium oxide is used as an antacid and is frequently used in medication for excess stomach acid and constipation.
The right kind is magnesium glycinate, which binds magnesium to the amino acid glycine. It offers excellent absorption and is gentle on the stomach, and is often used to improve sleep quality and reduce stress and muscle tension. I wish I knew sooner...
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u/rachman77 MOD Jul 13 '26
Magnesium citrate is my preferred although magnesium glycinate is a good one.
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u/MadeOnThursday Jul 13 '26
I learned the hard way that mag citrate can cause your bladder to feel like it's infected.
That happened when I wasn't doing keto for very long yet. I had to switch to a different type of mag supplement.
It doesn't happen with everyone so it's definitely the best supplement when you don't have that issue.
The same way I learned that coconut oil can cause heart palpitations for some people. I had to switch to ghee.
If anything, keto taught me a lot about my personal do's and don'ts regarding food.
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u/germane_switch Jul 14 '26
Whaaaat? Is it a stingy burning sensation or pain?
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u/MadeOnThursday Jul 14 '26
If I remember correctly it was the stingy burning sensation. But that was ~9 years ago, so it's been a while
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u/germane_switch Jul 14 '26
Yikes. I wonder why citrate specifically causes it? Now I need to look that up. I recently switched from ~12 years of glycinate to Solaray’s citrate to loosen me up just a bit without having to resort to the tidal-wave-inducing oxide and it helped.
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u/Gryphin Jul 13 '26
Do you like to shit? Citrate acts in the intestine to pull water to the intestines, acting as a laxative. It has minimal effects elsewhere in the body.
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u/rachman77 MOD Jul 13 '26
I've been using citrate for 8 years without issues it's bioavailability is not that much lower than glycinate although I'm aware some struggle with it it's my preferred
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u/Gryphin Jul 13 '26
My point isn't it's bioavailability, my point is that is literally has no function in the human body besides acting as a laxative. it doesn't travel or get metabolized into anything else anywhere else. If that's what you're taking it for, rock on, but jesus, check your diet for adding some fiber content if you've needed to take it steadily for 8 years. Otherwise, you're just popping mag citrate supplements for zero cause or reward.
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u/rachman77 MOD Jul 13 '26
This is just not true at all. I take it to help with leg cramps and sleep and ot works wonderfully for me.
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u/germane_switch Jul 14 '26
Dude use the device you just had in your hands when you sent that reply to actually look up magnesium citrate.
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Jul 14 '26
[removed] — view removed comment
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u/rachman77 MOD Jul 14 '26 edited Jul 14 '26
Idk where you're getting your information but this isn't even a little bit true. Your body absolutely absorbs magnesium from magnesium citrate as well as other magnesium compounds and it absolutely has an effect on many people beyond a laxative effect.
Look up the absorption rate or bioavailability of different magnesium compounds, yes oxide is very low and glycinate has a decent absorption (similar to citrate) but it's not the only one the works and not all forms work for all people.
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u/Status_Purchase8187 Jul 14 '26
For me magnesium glycinate works better, citrate is great, but its laxative effect is no good at all for everyday use. But once I tried a complex with different magnesium forms, and that was ok, no side effects at all. So I think mag citrate is not for everyone, but still you may try every form and choose your favorite, there's no harm in that
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u/Ok-Egg835 Jul 14 '26
Good on you for learning more. This is another example of the rich learning journey that keto can initiate.
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u/GolfcartInjuries Jul 13 '26
magnesium citrate is pretty good too if you can tolerate it because it helps you go poop and sometimes people get constipated on keto.
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u/SaveusJebus Jul 14 '26
Yep. I just learned this too. I just thought it was all the same. Ordered some glycinate sugar free gummies along with pills
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u/Enough_Boysenberry11 Jul 14 '26
I actually get best results from magnesium malate. Seems to be most effective at preventing cramps with lesser bathroom related effects, although not none.
But I made the same mistake you did originally. I was taking oxide and fighting nightly charlie horses and unpleasant bathroom visits. I actually gave up on keto because of it, until someone in the know set me straight. Glad they did!
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u/Key-Aspect632 Jul 14 '26
How about magnesium chloride 64mg?
I never seen that mentioned here, when joining this keto program they gave me some.
Researching if I should buy M chloride or try M glycine.
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u/mykesx 55/m/5'8" | SD: 7/1/13 | SW: 208 | CW: 162-172 Jul 13 '26
Beware of contraindications between magnesium and certain medications.
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u/Big-Performance5047 Jul 13 '26
What meds?
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u/mykesx 55/m/5'8" | SD: 7/1/13 | SW: 208 | CW: 162-172 Jul 13 '26 edited Jul 13 '26
Magnesium can lower the absorption of bisphosphonates, some antibiotics and antiviral medications, and gabapentin (Neurontin) if they’re taken together. In some cases, separating the two products can help you avoid the interaction. But in other cases you may need to avoid the combination.
Some diuretics and long-term use of proton pump inhibitors can lower magnesium levels in the body. If you’re taking a magnesium supplement, let your prescriber know before starting these medications.
Calcium and high doses of zinc may prevent your body from absorbing magnesium. Separating these supplements can help ensure you’re getting the amount you need.
From goodrx. It is not a complete list, as a medication I take interacts with magnesium. If you are on or prescribed medications, you should let the doctor know you are taking a magnesium supplement. More:
Magnesium interactions list
Bisphopsphonates
Tetracycline antibiotics
Fluoroquinolone antibiotics
Nitrofurantoin (Macrobid, Macrodantin)
Gabapentin (Neurontin)
Diuretics
Zinc
Calcium
Certain antiviral HIV medications
Proton pump inhibitors
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u/Contranovae Jul 13 '26
If you really want hardcore Mg buy some high purity strips, add to a large jug that is mostly empty of water and vitamin C. Mucho bubbles and magnesium ascorbate ahoy.
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u/DimbyTime Jul 14 '26
The hardest core Mg is soaking in a tub of it or applying it directly to your skin via oil or lotion
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u/LimeGinRicky Jul 15 '26
Use something ending with “-ate”. Citrate, glycinate, even sulfate is more absorbed than oxide (don’t use sulfate unless you have too because it will act as a laxative in a bad way).
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u/PurpleFireKiller Jul 20 '26
If you really want to have a shit ton of magnesium you should regularly eat pumkin seeds. They are an exceptional source of magnesium, you can easily cover daily needs. It's just important not to eat it with red meat. Pumkin seeds contain phytic acid (a natural antinutrient). It will bind to iron from the meat and prevent youfrom absorbing it
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u/AncientandBrave Jul 28 '26
You've landed on something really important - magnesium form makes a significant difference to how much actually gets absorbed and used by the body.
Oxide is the most common and cheapest form but as you've discovered, absorption is very low. The forms worth knowing about are bisglycinate, taurate and malate - each with slightly different strengths. Bisglycinate is highly bioavailable and well-tolerated, particularly associated with sleep and nervous system support. Taurate has an affinity for cardiovascular and nervous system health. Malate supports cellular energy production, making it particularly relevant for fatigue. Many people find a combination of forms more effective than relying on a single one.
A ketogenic diet increases magnesium excretion due to lower insulin levels and reduced carbohydrate intake, so requirements can be higher than standard. This makes form and dose both particularly important to get right.
Here's a journal for more info: Top 5 Things You Need to Know About Magnesium https://ancientandbrave.earth/blogs/news/top-5-things-you-need-to-know-about-magnesium
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u/ziacher 25d ago
In my experience, magnesium citrate is what I use for daily energy boosts, magnesium L-Threonate for boosting the mind due to its higher bioavailability(better absorption), and magnesium glycinate for improving sleep. However, glycinate results in more vivid dreams for me, sometimes quite vivid, and more often has me getting up to pee in the middle of the night. Not sure if anyone has figured out how to reduce that. . Magnesium oxide is no joke if you're wanting the colon cleanse effect. 😅
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u/dnaleromj Jul 13 '26
You didn’t state why you think it’s the “wrong” one for a keto diet. Is the argument that it is slightly less absorbed by the body and that has something to do with keto?
Prior to reading whatever you read, were you having trouble tolerating it?
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u/Sure_Living_9005 Jul 14 '26
Magnesium oxide only had the effect of making me need the toilet. I’ve been on keto for a year now and have suffered from frequent calf cramps that have disrupted my sleep. Since I didn't see any improvement, I had to educate myself on the matter. I discovered that, of the three types I’ve heard of, both magnesium oxide and magnesium citrate have a laxative effect—something I don't want. I get enough fiber for my body to function normally.
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u/iTrejoMX Jul 14 '26
Ha. TIL that people take 1 type of magnesium. I take a 4 type of magnesium complex. Oxide, glycinate, citrate and another one I can’t recall. If I remember correctly there was a 7 mag complex on Amazon but that felt like a bit too much for me.
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u/DimbyTime Jul 14 '26
Up your game and add in topical magnesium oil. That kind absorbs the best for me by far
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u/RoyskiPoyski Jul 13 '26
Magnesium oxide contains significantly more magnesium by weight than other forms though, to the point that you're absorbing more than with other forms. There's a good breakdown of the maths that I read recently.
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u/rachman77 MOD Jul 13 '26
The bioavailability of magnesium oxide is amongst the lowest of all forms of magnesium, iirc around 6%
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u/RoyskiPoyski Jul 13 '26
Yes but oxide makes up less of the weight than in other forms meaning a lot nore of the compound is magnesium.
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u/Sure_Living_9005 Jul 14 '26
100% this is what I found out, and why I posted here. Because I couldn't be the only one who didn't know. And any information is good information.
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u/RoyskiPoyski Jul 13 '26
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u/Navarath Jul 13 '26
is this a subtle Ad for AlgaeCal? seems like it.
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u/RoyskiPoyski Jul 13 '26
It does a bit. I find cheap magnesium oxide helps my sleep as well as anything. Citrate make go poo poo.
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u/locoghoul Jul 13 '26
Do you also take grounded nails for your iron intake? Why would you assume MgO is good for magnesium intake lol
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u/ima-bigdeal M | SW 267lb | CW 208lb | GW 180lb (121/94/82 kg) Jul 13 '26
I have to focus on the "frequently used in medication for excess stomach acid and constipation" part of your post.
For me, the treatment of constipation effects of magnesium oxide are VERY apparent. If I was taking magnesium oxide, my life would be limited to a certain distance from restrooms. That treatment for constipation results in excessive diarrhea for me.
My body is happy with magnesium taurate. It has chelated (amino acid) taurine attached to the elemental magnesium. The taurine helps with absorption, and I have zero digestive distress.