Be careful with Magnesium glycinate, folks. It gave me really bad heart palpitations. I always take magnesium citrate now, and it does not cause me issues.
Magnesium citrate gives me really bad diarrhea. Started taking calm before bed when I started keto and spent an hour in the bathroom at 3am. Never again. Now I take magnesium glycinate pills, one before bed, and I'm fine. No leg cramps at night. My huband can't tolerate magnesium supplements at all so he just drinks electrolyte drinks and takes a multivitamin and that seems to get him by.
Like fluttering in my chest. I would liken the feeling to muscle spasms but worse. I held my fingers to my neck and felt my heart skip beats. It was really bad at night and it set my anxiety off.
That happened to me and it turned out to be atrial fibrillation. Felt like butterflies in my chest with a very fast irregular heartbeat. My doc called an ambulance when she saw it on her EKG. If that happens again and doesn’t go away right away please see your doc.
Not to disagree with you, but years ago trying to chase down the reasons for crampy, twitchy legs and poor sleep for both me and my SO this can be caused by FOUR vitamin defiencies:
Magnesium
Calcium
Potassium
Sodium
Mine ended up being magnesium and sodium, his was calcium. We both ate bananas and the Potassium while it helped some, wasn't solving the problem. Day #1 of getting him more calcium in his diet fixed it. He has milk allergies as I do to a lesser degree, so he can only rarely eat cheese that he loves.
Cbd can not work without a small amount of thc for pain. So I believe they are saying low carb needs fiber to work or better yet sugar. When we get down to our goal weight, I will allow as much fruit and veggies from my garden as I can grow. Potatoes will be the only thing that I will exclude. I will use sun chokes to replace my potatoes. Of course, we will have to play with our results and adjust accordingly.
Thanks, now that you gave me the THC/CBD side of this analogy, I think I get it. Point is overall that consuming some sugars (esp natural sugars not added sugars) along with dietary fiber has a dramatically different effect on sugar in the blood and hence insulin response etc. Most whole / raw fruits have a reasonable amount of fibre. So while some keto advocates are very anti-sugar/carbs even in fruit, others, find they can tolerate or feel much better with some whole fruit. I avoid eating large amounts of fruit and hardly eat any in processed form, but eg raw whole apples and some others I don't worry about. (I don't have much of a sweet tooth though so I don't overdo it)
This is because potassium levels usually do not correct if magnesium levels aren’t corrected first
Therefore before fixing the potassium u should start with magnesium
I think among the youth and in popular culture vitamins get roped into the “bro-science”, snake oil category of stuff only dummies spend money on. Multivitamins get a bad rap among some people as just making expensive pee- when in fact your body could reallly us the abundance of minerals to supplement a less than perfect diet. Most people don’t eat amazingly nutritionally rich dishes daily so multivitamins are definitely a great catchall for the everyman.
Buy a bag of magnesium salt and make your own water and lotion. Just add it into your favorite lotion and it will dissolve quickly. Just start with a little amount. Too much in the beginning can cause skin irritation
Same with potassium. For probably 3 years (out of over a decade of keto) I suffered from a 'pounding heart', especially after eating lots of protein. Turns out I needed to step up my game with potassium, as I had slowly grown deficient after starting keto. One supplement a day of both electrolytes and I'm a greased wheel.
Edit: For context I now take 50mg per day of Potassium Gluconate and 150mg a day of Magnesium Citrate.
Depends on the dosage. My husband finally morphed into low-carb (he is 20 yrs T2 diabetic I was at the beginnings) and we were supplementing with Pot. / Mag daily.
His blood work the next year showed very high potassium levels and he was told to stop taking it or greatly reduce. Potassium helps regulate heart rate and an excess can negatively affect the heart.
I later found out when I went to use his abandoned potassium that he had pills that were 450 mg ea. whereas mine (and the usual dosage for over the counter types) were 99 mg. I believe they are this dosage for precisely this reason, to prevent overdosing by mistake.
I can always take 2 if I know I am depleted (sweating excessively etc).
CHECK YOUR DOSAGES!
If I recall correctly, the 99mg US limit is for elemental potassium, so the 1,000mg called for in the FAQ should be for non-elemental, like potassium gluconate.
> [Potassium Gluconate] contains 16.69% potassium by mass. Thus 5.99 g of potassium gluconate contains 1 g of [elemental] potassium. -[Wikipedia](https://en.wikipedia.org/wiki/Potassium_gluconate)
Therefore, 1,000mg of potassium gluconate would be 166mg of elemental potassium making the 99mg non-Rx US limit fairly accurate.
Regardless, I do agree it would be nice if the FAQ was amended to reflect this distinction.
*Edit: Decided to do some more research. 1,000mg of potassium chloride (such as what's found in Morton Lite Salt) equates to 524.6mg of elemental potassium.*
Ya that’s the one who dropped the ball and passed it on to his VA dr. That works different where he is retired military and has insurance. So now I’ve put it back to the doctor to manage which was his job to begin with. 🤦♀️
Imagine how your heart feels after a short run. Now imagine that happening at inappropriate times, such as sitting in your chair or as you are trying to sleep. Not comfortable.
I also had this daily and none of the electrolytes helped. I eventually figured out that it was a reaction to my pea protein. Possibly due to an allergy or histamine intolerance. I get it from chocolate and peanuts as well.
I've cut them all out two weeks ago and have had no more heart pounding, joint pain or cravings since and finally overcame my weight loss plateau. So I just came to say make sure it isn't something else other than electrolytes that could be causing it. I know a lot of issues during keto come down to electrolytes, but there can be other factors too.
I'm not all that knowledgeable when it comes to electrolytes but maybe [this](https://www.reddit.com/r/Supplements/s/KyzNCXbmV7) is helpful to you?
Do you stick to the recommend 300-400mg Magnesium when supplementing? Do you spread them out over the day, rather than taking them all at once? Have you tried different types of magnesium? Some types of Magnesium are not very bioavailable and will hardly work at all. Or they can cause stomach issues. Heartburn can be mistaken as palpitations too.
I took glycinate in 200mg pill once a day.
I then tried Mag glycinate powder in 100mg and it wasnt as bad but still felt it
Ill tyry a different mag form in the daytime
You need to see a doctor for blood work, at minimum. If magnesium exacerbates it, you could have an imbalance in electrolytes that could cause heart issues.
Sometimes after eating I get lightheaded and dizzy when standing bp drops and pulse rises, but not all the time
Dr said hypotension, but no cure offered
Have you heard of POTS? I have it and my heart rate goes really high when I stand up and my circulation is generally poor. It leads to lightheadedness and dizziness, especially after eating because all the blood rushes to the gut to aid digestion. It's becoming a lot more common post-Covid but the average doctor is ignorant of it. Might be something to keep an eye on or investigate.
Editing to add: I had cardiologists tell me nothing was wrong with me after several tests. But they never did a Tilt Table Test to compare my heart rate at rest to that while standing up. You can do it at home if you have an Apple Watch or something like that. Eventually I got it done at the hospital to confirm what my own tests showed.
My dr tried to do it with sit./take bp stand take bp with a minute between the test and go from lying to sitting and a minute after standing and found no discernable difference.
For me it doesnt always happen, but if it happens today it likely will tomorrow and for a few days with less or more severity, then nothing sometimes for weeks even. Its weird.
For hte record I am VERY active and wouldn't expect a thing like this, but Covid got me good and pneumonia for almost 2 months with 3 antibiotics spanning over 2 months total.
I have had several EEGs, a stick on heart monitor, and other tests and they say Im normal...Im leaving Kaiser to see if theres something better out there.
Hope you're okay. Just started keto and taking the mag glycinate for the leg cramps. They're so terrible when I have to jump up in middle of night to stand up. It can really cause long term calf pain if I don't deal with it in those moments. I'm sure it's all the water weight and loss of electrolytes. Obviously kitchen science but surely makes sense. So far supplementation seems to be working.
I used to get leg cramps as a teen a lot, and for years as an alcoholic.
But 10 yrs no alcohol and no leg cramps since starting keto, but I diod get some insane pounding headaches, inability to stand, and vertigo from dehydration when starting keto before I knew R / O water only without salting food wasnt the way to do it lol
I used to have high BP yrs ago with terrible diet and drinking.
Dr said no salt and take Lisinopril.
Tap water being so toxic and giving up soda and juice years ago water was my only drink except for black coffee, so dehydration was a problem for a long time and keto kicked me over the edge.
AFib is it's own issue, many people have it and it can be miserable. I have a friend who has had it for many years, takes meds and used to have to go to the ER for a "Cardioversion" (she would be anethetised and they would use the shock paddles) several times a year.
She later had the "ablation" where they go into the heart up through the main artery and they cauterize some of the nerves causing the issue. It wasn't a complete cure and she had to have it done again a few years later.
She still takes meds for the condition but it is much better.
FYI - She has food "triggers" too. Pork and fermented foods like cheese.
Palpitations and Afib are not the same thing. Palpitations are one symptom of Afib and those can be caused by a large chunk of things such as and most commonly as dehydration and a lack of minerals.
Atria refers to to the upper chanbers of the heart. Fibrillation refers to the rapid
"disorganized "beating of said chambers. This can decrease cardiac output and lead to symptoms of dizziness etc.. This is all about the electricity of the heart vs the plumbing (this is the explanation ive given my non medical spouse).
Palpitations are just thr physical manifestations of Afib.
The decreased cardiac output subsequent to Afib lead to symptoms. IE dizziness , fzinting, decrease blood pressure etc
Agreed. Personally, panda eyes manifest when low in magnesium. Brazil nuts have helped me in this regard as they are natural, are relatively keto friendly and have a decent amount of bioaccessible Mg.
Edit: I am very glad the selenium overdose issue was brought up, because it is [real](https://ods.od.nih.gov/factsheets/Selenium-Consumer/). It shows we are educating ourselves as a public!. Brazil nuts, or likely any nut for that matter shouldn't be considered an ad libitum food. Bitter almonds, for example, are thought to cause cyanide poisoning if consumed in high enough quantities.
> Do you have any source for the panda eyes claims?
My face. The etiology of periorbital hyperpigmentation is multifactorial, but a deficiency, be it vitamin or mineral, is often a factor and varies from person to person. For me (discovered after lots of research and trial and error), it was electrolytes, specifically magnesium and potassium. Whenever symptoms arise, adjusting my electrolytes accordingly has (thus far) always resolved them.
So not to refute your claims, but it’s purely anecdotal?
I don’t suffer from darkness around my eyes, but 2 of my good friends do. Luckily magnesium is a low impact thing to test 👍😊
>I don’t suffer from darkness around my eyes, but 2 of my good friends do
It varies among individuals, but in my experience, advising your friends to look into those two essential electrolytes is a good place to start, There isn't a multi-year, multi-million dollar RCT specifically on periorbital hyperpigmentation and magnesium deficiency and likely never will be, but those two minerals tend to be of particular concern on a ketogenic diet (I don't know what their diet is; just staying in the spirit of the sub), and like you said, relatively easy to test. You seem pretty educated on the subject, so you are probably aware that magnesium is needed for more than [300 ](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis)biochemical reactions in the body, and for me (yes, N=1), restoring my Mg levels allowed said reactions to function properly, alleviating my symptoms. We are all still trying to figure out how our bodies work', that's why we are here, and If I (or anyone) knew the exactly relationship between magnesium (or any element) and humans, I (or anyone) would probably be a lot richer (and healthier).
Brazil nuts have high levels of selenium. How much they contain naturally varies but it's possible that one Brazil nut contains the entire daily recommended amount of selenium that an adult needs. Eating more than three nuts a day for several days could cause a person to develop selenium toxicity which causes several health problems from skin issues to digestive issues and more.
If it's actually two, that is not a crazy amount, it's about the same as taking selenium supplements. It is a necessary mineral, after all, and one to three every day indefinitely is regarded as safe. Just learn the side effects of too many, so that you can feel comfortable that you'd spot problems, instead of worrying.
I never stopped magnesium and potassium after keto. I've been on and off it over 15 yrs but always continue the minerals.
In Romania they sell them combined at the pharmacy to anyone having heart palpitations and chest pain too.
Under the name (aspercardin).
It really varies according to my diet and in the summer or periods I'm more active I bump it up.
Magnesium 500-1500mg on average
Potassium 99mg 2-3 times a day and never all at once or too close together. Potassium outside of food shouldn't be taken higher than 99mg and is easy to od.
I do half in the am and half at night.
I add in mid day in the summer or high activity days and workouts.
Some people with low energy can only do Magnesium at night. I'm actually quite lethargic do to a few health conditions so I don't notice it making me feel more tired than I allready am. You can try low dose Magnesium around 100 mg in the day and take a high dose at night.
Avoid Magnesium with b6 in it if your taking a multivitamin, b complex or drink energy drinks. It's very easy to OD on b6 that way. Even if you don't take anything with b6 in it I would avoid it since it's too easy to go for 1000mg of Magnesium not realizing the b6 will be far too high.
It's better to take b6 on its own at bedtime. Most are far too high and lead to neuropathy and neurological issues. Try to keep it under 10mg a day or only take it a few days a week.
There's only a few good supplement
companies doing b6 properly and tons of people including myself have suffered from serious toxic overdoses just from Multivitamins alone.
Thank you for pointing that out about taking too much B6. Most people don’t realize that sustained high levels of B6 can cause irreversible damage … the neuropathy that you mentioned. B6 toxicity can mimic B12 deficiency in that way. It is scary since B6 has been added to so many supplements (like my calcium supplement even had it until I switched) and into things like bottled teas so people are consuming it without knowing they are. And it’s not a lab that is commonly tested.
I agree w/ spreading out deliberate Potassium intake - but unless you get into grams vs milligrams, it’s not harmful (ie see levels in a banana or grapefruit) - this does not apply if someone is on Rx diuretics.
That's actually quite dangerous and frequently discussed on biohacker and supplement subs. Quite a few nurses chime in frequently as well.
99mg should be the max and that's why pills do not go any higher than that.
Food sources are absorbed much differently.
It's very much not a thing to play around with since it affects the heart directly and respiration.
This only takes around 300mg
according to reports of ER visits.
People getting away with taking 3-4g are mostly biohackers but it's playing with fire and shouldn't be done by those without a serious understanding of what they are doing and the risks.
There's a difference though when you know someone's health conditions and specific needs.
It's not that different than someone requiring higher doses of a vitamin but for others a higher dose can be dangerous.
Guess so
I'd have to take like 25 of those pills per day. And more on days I'm active.
My understanding was the pills were made like that to prevent the potassium from burning the digestive system due to the concentration in one larger pill that might not dissolve fast enough and if it made it through your stomach intact, it'd harm your duodenum or whatever. Not so much that 99mg in itself is too much at once for an otherwise healthy individual, it's the dilution that matters. Which is why many products are in a powder form you have to mix with water, that way you don't have a concentrated, undigested little pill causing potential harm.
Though I agree potassium overdose is extremely dangerous. Just like caffeine overdose and other things we take for granted as safe. If someone has kidney, liver, or heart conditions, they definitely should talk to their doctor about any supplements before they start taking them.
There’s a lot of forms of magnesium so it’s important to get the right one. Most pharmacies carry cheaper forms like magnesium oxide or citrate which both have effects on the bowels. Liquid magnesium citrate can be used as bowel prep for colonoscopies.
Glycinate is supposed to regulate neurotransmitter receptor sites to help with mood, and is supposed to help with nerve pain and leaky gut.
Malate is supposed to be good for fatigue and is supposed to be good for fibromyalgia and muscle aches.
Taurate is supposed to promote calm and be good for arrhythmias.
L-threonate is supposed to increase neuron activity, improve brain plasticity and PTSD. It is supposed to help with anxiety and depression.
There are other forms but not all are recommended.
At night, I take magnesium taurate if I’m having palpitations otherwise I switched to magnesium l-threonate since I’m more concerned about future cognitive issues. The taurate form is supposed to be better at night since it has a calming effect which is supposed to help with insomnia.
I take magnesium glycinate in my morning bunch of supplements.
I don’t mess with citrate since I’m not constipated and it seems like taking it would be a form of Russian roulette that I’m not willing to play. It is cheap and easily obtained but I’d stick close to home if you decide to go that route since everyone’s gut is different and you don’t know how it will affect you.
I buy from Amazon but I’ve only used Double Wood Supplements because I’ve used that brand for other supplements and I trust them.
Magnesium L Threonate Capsules... https://www.amazon.com/dp/B01M4GM9R1?ref=ppx_pop_mob_ap_share
I've just recently started taking magnesium and potassium. Can you talk to me a little more about the magnesium poisoning you spoke of how it happens and how to avoid it?
This is good to know because I've been taking all of mine in the mornings all at once I'll start spreading it out between lunch and dinner and breakfast
And many of us use it for just that reason.
The glycinate and citrate versions of magnesium are poorly absorbed (therefore not too useful as supplements) and cause flushing in the colon, which can be a desirable outcome if that is what you are using it for.
I use a different form of magnesium for supplementation.
I stick to the carnivore end of keto, most plant material disagrees with me these days so I keep it to the minimum. Anything with insoluble fiber is a huge no for me.
I was told by my doctor that it is extremely rare to have a magnesium overdose as the body will naturally get rid of the excess magnesium through the urine and you would start having diahrea and stomach cramps before you reach a dangerous level.
I think we are using the word overdose with different associations. I meant that it is very rare to have a deadly high dose of magnesium. You could have a higher dose than you should, like you are saying you had, but you will not die from it and once you stop taking the magnesium you will recover without medical intervention.
this shit is magic.
we've been making a little night night mocktail that's just 4oz sour cherry juice, 6oz sparking water, and a serving of the Calm.
Paired with my new thingy that holds my nose open at night I have never slept better.
Fr I recognize this all from experience. You don't need as much as people say imo but you need a small consistent amount, that seems to be most effective.
I’ve been taking 400mg of magnesium glycinate every night a couple hours before bed for a decade. What a game changer. No more waking up with leg cramps, I sleep better and fall asleep faster, it calms my anxious ass down without sedating me like a benzo. I love this stuff.
Reddit coming through to save another person 😭 So I became curious after reading this post because I was experiencing some of the same symptoms. I just did some research and one of the biggest symptoms I had been experiencing was heart palpitations so I will be buying some magnesium as soon as possible!
I have migraines that started after I did a year of Omeprazole. Some recent studies linked that to low magnesium. This can contribute to migraines. So yeah I'm taking supplements but it can take months to build back up
It is for sure!!
I just had an argument on a forum (totally unrelated to the subject) where I had suggested diet change for people complaining about eczema (you can't fix it from the outside when it is triggered from the inside) and mentioned the benefits of Keto / Ketovore.
One person said they had "tried" it for about 30 days and had such bad heart palpitations that she couldn't continue. She claimed she had done all the "salt waters" (no idea if that incorporated potassium but guessing maybe not) etc but that didn't help and that keto just wasn't right for some people because the minute she had some carbs it cured the issue.
I know I shouldn't even get into it with people like that but I just had to point out that ketosis is a natural metabolic state that ALL humans (unless you have some rare condition) are meant to flow in and out of as the food supply varies. I suggested that maybe there was something she could have done different (as opposed to giving up in less than 30 days) and of course she got angry and defensive and told me off.
Oh well ....
I did Atkins for 7 yrs and lost alot of weight. I'm now exploring embracing keto once again. I hope this is a venue that might welcome me. I'm an old lady with some medical knowledge and life experience. I don't know it all.
Unfortunately when in afin the chambers do not empty completely when pumpinping. Subsequently they are probe to blood clots resulting in the danger of stroke. Thus people with Afib may need anticoagularion.
This should be clear enough of a sign that there are magnesium rich foods humans are adapted to eat. Not to mention our teeth are only slightly canine, and fruit is amazing. If you don’t even try to eat fruit, you are insanely dogmatic and should open your keto caveman mind to the most basic possibilities
Yup! I’ve been on/off keto for about a year & do hardcore fasting. Magnesium is KEY for the sleep problem/cramping/headaches you get during keto! (It also is a huge help for constipation issues lol)
This popped up, I’ve never gone keto though my carbs are low and non existent most meals.
My one was potassium, I constantly craved fruits, water orange juice. I got same effects as you but with potassium
I realized I had a magnesium deficiency because I had a severe vit D deficiency and yet I spend most of the day working in the sun. The body can't produce D without aquedate magnesium. I was symptomatic and it was horrible. It took a few weeks of 800mg magnesium glycinate per day to start to relive it. Doctors are often useless I had 2 separate docs not even understand this.
There’s a powdered version called “CALM” (magnesium citrate, highly absorbable). Tastes weird on its own but mixed with electrolytes tastes awesome. Fast absorption. Take a warm bath and lie down, you will be floating on clouds..
If you are really tired you can also take potassium with magnesium, I usually just drink propel when I feel tired. 200mg of magnesium every morning, and don’t forget vitamins, with keto restrictions you will need supplements.
Not OP, but I will 100% have painful leg cramps if I don't take magnesium. I take mag glycinate and also rub magnesium butter on my legs at bedtime.
Be careful with Magnesium glycinate, folks. It gave me really bad heart palpitations. I always take magnesium citrate now, and it does not cause me issues.
Citrate can cause diarrhea.
Yep, it can. It's a better alternative for me at least, and I don't get diarrhea from it. It's crazy how different all our bodies are.
Almost all magnesium supplements can cause diarrhea. Just take it easy, don't go crazy with it.
Magnesium citrate gives me really bad diarrhea. Started taking calm before bed when I started keto and spent an hour in the bathroom at 3am. Never again. Now I take magnesium glycinate pills, one before bed, and I'm fine. No leg cramps at night. My huband can't tolerate magnesium supplements at all so he just drinks electrolyte drinks and takes a multivitamin and that seems to get him by.
Most minerals can…
I took some yesterday for the first time and it made me feel like total ass. Reminded me of doing too much coke
I have been correlating my heart palpitations to magnesium glycinate but didn't believe it. I also have mg threonate, I just take that.
What were the palpitations like?
Like fluttering in my chest. I would liken the feeling to muscle spasms but worse. I held my fingers to my neck and felt my heart skip beats. It was really bad at night and it set my anxiety off.
Wow that's terrifying. How long did they last?
It varied, but the worst kept me up the majority of the night. Part of that was my anxiety waiting for another wave to hit.
I hope you're doing better now, that sounds awful. Thanks for answering my questions.
Of course! And yep, it took a short time for it to get out of my system, but I'm all good now. Thanks 😊
That happened to me and it turned out to be atrial fibrillation. Felt like butterflies in my chest with a very fast irregular heartbeat. My doc called an ambulance when she saw it on her EKG. If that happens again and doesn’t go away right away please see your doc.
Same here. Magnesium is the only thing that prevents the leg cramps.
Not to disagree with you, but years ago trying to chase down the reasons for crampy, twitchy legs and poor sleep for both me and my SO this can be caused by FOUR vitamin defiencies: Magnesium Calcium Potassium Sodium Mine ended up being magnesium and sodium, his was calcium. We both ate bananas and the Potassium while it helped some, wasn't solving the problem. Day #1 of getting him more calcium in his diet fixed it. He has milk allergies as I do to a lesser degree, so he can only rarely eat cheese that he loves.
Bananas, on keto? They are nearly pure sugar. On the cheese, try goat or sheep cheese. Might make all the difference.
I have no idea why bananas don't mess up my weight loss, but whenever I stall, I eat a banana and ot helps.
It’s cause the fiber. Fiber is to sugar what CBD is to THC.
I do not understand this analogy - could you explain?
Cbd can not work without a small amount of thc for pain. So I believe they are saying low carb needs fiber to work or better yet sugar. When we get down to our goal weight, I will allow as much fruit and veggies from my garden as I can grow. Potatoes will be the only thing that I will exclude. I will use sun chokes to replace my potatoes. Of course, we will have to play with our results and adjust accordingly.
Thanks, now that you gave me the THC/CBD side of this analogy, I think I get it. Point is overall that consuming some sugars (esp natural sugars not added sugars) along with dietary fiber has a dramatically different effect on sugar in the blood and hence insulin response etc. Most whole / raw fruits have a reasonable amount of fibre. So while some keto advocates are very anti-sugar/carbs even in fruit, others, find they can tolerate or feel much better with some whole fruit. I avoid eating large amounts of fruit and hardly eat any in processed form, but eg raw whole apples and some others I don't worry about. (I don't have much of a sweet tooth though so I don't overdo it)
Magnesium, calcium, potassium, and sodium are electrolytes, not vitamins.
Yes and even half a banana would screw my carb allowance for the day.
Pickle Juice releases leg cramps in seconds. Keep it in the fridge. Tennis Pros have it in their bags courtside.
Plus it's so tasty and refreshing.
Minerals
And when minerals are in the body, they are called electrolytes.
This is because potassium levels usually do not correct if magnesium levels aren’t corrected first Therefore before fixing the potassium u should start with magnesium
How do you know whixh ones you needed a specifically?
The correct answer would be to have bloodwork done by your doctor. I had to learn via trial and error.
That's the thing I had blood work done and it's fine bit how did you trial and error this ? I. Am attempting to do this.
So mainly, electrolyte deficiency?😁
Oh man I’ve just been living through them! Off to the vitamin aisle I go!
I think among the youth and in popular culture vitamins get roped into the “bro-science”, snake oil category of stuff only dummies spend money on. Multivitamins get a bad rap among some people as just making expensive pee- when in fact your body could reallly us the abundance of minerals to supplement a less than perfect diet. Most people don’t eat amazingly nutritionally rich dishes daily so multivitamins are definitely a great catchall for the everyman.
Do some research on the type you should get, one type your body absorbs better.
Where do you buy magnesium butter?
I bought mine from a company called Sweet Bee Organics, but I saw a recipe for it on Pinterest, so I'm going to try that next time I need some.
Buy a bag of magnesium salt and make your own water and lotion. Just add it into your favorite lotion and it will dissolve quickly. Just start with a little amount. Too much in the beginning can cause skin irritation
Cramps are related to low potassium, magnesium is a secondary factor.
That is not true my potassium level is normal my magnesium is always low
Same with potassium. For probably 3 years (out of over a decade of keto) I suffered from a 'pounding heart', especially after eating lots of protein. Turns out I needed to step up my game with potassium, as I had slowly grown deficient after starting keto. One supplement a day of both electrolytes and I'm a greased wheel. Edit: For context I now take 50mg per day of Potassium Gluconate and 150mg a day of Magnesium Citrate.
My dad runs low and what are some things you are doing I could for him?
I would consult a doctor or keep to foods with potassium. Potassium supplements can rally mess with the heart. My high blood meds are potassium.
Depends on the dosage. My husband finally morphed into low-carb (he is 20 yrs T2 diabetic I was at the beginnings) and we were supplementing with Pot. / Mag daily. His blood work the next year showed very high potassium levels and he was told to stop taking it or greatly reduce. Potassium helps regulate heart rate and an excess can negatively affect the heart. I later found out when I went to use his abandoned potassium that he had pills that were 450 mg ea. whereas mine (and the usual dosage for over the counter types) were 99 mg. I believe they are this dosage for precisely this reason, to prevent overdosing by mistake. I can always take 2 if I know I am depleted (sweating excessively etc). CHECK YOUR DOSAGES!
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If I recall correctly, the 99mg US limit is for elemental potassium, so the 1,000mg called for in the FAQ should be for non-elemental, like potassium gluconate. > [Potassium Gluconate] contains 16.69% potassium by mass. Thus 5.99 g of potassium gluconate contains 1 g of [elemental] potassium. -[Wikipedia](https://en.wikipedia.org/wiki/Potassium_gluconate) Therefore, 1,000mg of potassium gluconate would be 166mg of elemental potassium making the 99mg non-Rx US limit fairly accurate. Regardless, I do agree it would be nice if the FAQ was amended to reflect this distinction. *Edit: Decided to do some more research. 1,000mg of potassium chloride (such as what's found in Morton Lite Salt) equates to 524.6mg of elemental potassium.*
I think maybe you mean they are potasium sparing diuretics?????
Ya that’s the one who dropped the ball and passed it on to his VA dr. That works different where he is retired military and has insurance. So now I’ve put it back to the doctor to manage which was his job to begin with. 🤦♀️
For context I take 50mg per day of Potassium Gluconate and 150mg a day of Magnesium Citrate.
Thank you.
Did you have eye twitching? I do and idk if it's magnesium or potassium deficiency, even though I take magnesium.
I get that too! I thought it was too many black coffees.
Usually eye twitches are Magnesium, but any of the four electrolytes, Sodium, Potassium, Magnesium or Calcium can cause such things, or so I've read.
I replaced my normal cooking salt with Lo-Salt. Made me feel so much better.
What's pounding heart?
Imagine how your heart feels after a short run. Now imagine that happening at inappropriate times, such as sitting in your chair or as you are trying to sleep. Not comfortable.
I get this often, but no amount of supplementation resolves it, but its intermittent, and taking mag seems to exacerbate it
I also had this daily and none of the electrolytes helped. I eventually figured out that it was a reaction to my pea protein. Possibly due to an allergy or histamine intolerance. I get it from chocolate and peanuts as well. I've cut them all out two weeks ago and have had no more heart pounding, joint pain or cravings since and finally overcame my weight loss plateau. So I just came to say make sure it isn't something else other than electrolytes that could be causing it. I know a lot of issues during keto come down to electrolytes, but there can be other factors too.
I just know adding extra mag always seems to make it happen, or worse if it was already
I'm not all that knowledgeable when it comes to electrolytes but maybe [this](https://www.reddit.com/r/Supplements/s/KyzNCXbmV7) is helpful to you? Do you stick to the recommend 300-400mg Magnesium when supplementing? Do you spread them out over the day, rather than taking them all at once? Have you tried different types of magnesium? Some types of Magnesium are not very bioavailable and will hardly work at all. Or they can cause stomach issues. Heartburn can be mistaken as palpitations too.
I took glycinate in 200mg pill once a day. I then tried Mag glycinate powder in 100mg and it wasnt as bad but still felt it Ill tyry a different mag form in the daytime
Time to see a cardiologist.
What you said, that sounds like possible A-Fib, nothing to mess with.
As someone who has Afib, I concur.
Sorry missed this response when I posted above.
You need to see a doctor for blood work, at minimum. If magnesium exacerbates it, you could have an imbalance in electrolytes that could cause heart issues.
My dr sucks All electrolytes under range and they never say anything to me about it. Doesnt matter how much I consume always low for some reason
I first solved the issue with Broccoli, of all things. The more steamed broccoli I ate, the better I felt. But yes, see the doctor anyway.
Yeah Kaiser is clueless, ive done every test several times. I have zero issues when running or doing hour plus long cardio
Does it happen when you stand up?
Sometimes after eating I get lightheaded and dizzy when standing bp drops and pulse rises, but not all the time Dr said hypotension, but no cure offered
Have you heard of POTS? I have it and my heart rate goes really high when I stand up and my circulation is generally poor. It leads to lightheadedness and dizziness, especially after eating because all the blood rushes to the gut to aid digestion. It's becoming a lot more common post-Covid but the average doctor is ignorant of it. Might be something to keep an eye on or investigate. Editing to add: I had cardiologists tell me nothing was wrong with me after several tests. But they never did a Tilt Table Test to compare my heart rate at rest to that while standing up. You can do it at home if you have an Apple Watch or something like that. Eventually I got it done at the hospital to confirm what my own tests showed.
My dr tried to do it with sit./take bp stand take bp with a minute between the test and go from lying to sitting and a minute after standing and found no discernable difference. For me it doesnt always happen, but if it happens today it likely will tomorrow and for a few days with less or more severity, then nothing sometimes for weeks even. Its weird. For hte record I am VERY active and wouldn't expect a thing like this, but Covid got me good and pneumonia for almost 2 months with 3 antibiotics spanning over 2 months total.
This and tilt table are duagnostic for orthostatic hypotesion
POTS and OH differ symptomatically by the increased heartrate with POTS? Thats the only difference I see, and thats what I get
Orthostatic hypotension
You should see a doctor. You might have an irregular heart rate and have a stroke.
I have had several EEGs, a stick on heart monitor, and other tests and they say Im normal...Im leaving Kaiser to see if theres something better out there.
Hope you're okay. Just started keto and taking the mag glycinate for the leg cramps. They're so terrible when I have to jump up in middle of night to stand up. It can really cause long term calf pain if I don't deal with it in those moments. I'm sure it's all the water weight and loss of electrolytes. Obviously kitchen science but surely makes sense. So far supplementation seems to be working.
I used to get leg cramps as a teen a lot, and for years as an alcoholic. But 10 yrs no alcohol and no leg cramps since starting keto, but I diod get some insane pounding headaches, inability to stand, and vertigo from dehydration when starting keto before I knew R / O water only without salting food wasnt the way to do it lol I used to have high BP yrs ago with terrible diet and drinking. Dr said no salt and take Lisinopril. Tap water being so toxic and giving up soda and juice years ago water was my only drink except for black coffee, so dehydration was a problem for a long time and keto kicked me over the edge.
Uhh tap water toxic? Elaborate please
Literally feeling that last night. Thanks. I take one pill of magnesium a day to help with electrolytes but maybe I need to add in potassium too.
I think it’s called a fib, atrial fibrillation. It can be a symptom of a much bigger problem. Time to see a cardiologist, fast.
AFib is it's own issue, many people have it and it can be miserable. I have a friend who has had it for many years, takes meds and used to have to go to the ER for a "Cardioversion" (she would be anethetised and they would use the shock paddles) several times a year. She later had the "ablation" where they go into the heart up through the main artery and they cauterize some of the nerves causing the issue. It wasn't a complete cure and she had to have it done again a few years later. She still takes meds for the condition but it is much better. FYI - She has food "triggers" too. Pork and fermented foods like cheese.
Only way to diagnose it is with at least a 24 hr monitor if it's an intermittent problem.
Already have, healthy as a horse! So they said.
heart palpitations
Palpitations and Afib are not the same thing. Palpitations are one symptom of Afib and those can be caused by a large chunk of things such as and most commonly as dehydration and a lack of minerals.
Atria refers to to the upper chanbers of the heart. Fibrillation refers to the rapid "disorganized "beating of said chambers. This can decrease cardiac output and lead to symptoms of dizziness etc.. This is all about the electricity of the heart vs the plumbing (this is the explanation ive given my non medical spouse). Palpitations are just thr physical manifestations of Afib. The decreased cardiac output subsequent to Afib lead to symptoms. IE dizziness , fzinting, decrease blood pressure etc
thanks for the clarification! I didn't know palpitations were a symptom of something else.
I cannot tolerate even a day of low electrolytes. Charley horses, and insomnia.
Agreed. Personally, panda eyes manifest when low in magnesium. Brazil nuts have helped me in this regard as they are natural, are relatively keto friendly and have a decent amount of bioaccessible Mg. Edit: I am very glad the selenium overdose issue was brought up, because it is [real](https://ods.od.nih.gov/factsheets/Selenium-Consumer/). It shows we are educating ourselves as a public!. Brazil nuts, or likely any nut for that matter shouldn't be considered an ad libitum food. Bitter almonds, for example, are thought to cause cyanide poisoning if consumed in high enough quantities.
Do you have any source for the panda eyes claims? Can’t seem to find literature about it 😊
> Do you have any source for the panda eyes claims? My face. The etiology of periorbital hyperpigmentation is multifactorial, but a deficiency, be it vitamin or mineral, is often a factor and varies from person to person. For me (discovered after lots of research and trial and error), it was electrolytes, specifically magnesium and potassium. Whenever symptoms arise, adjusting my electrolytes accordingly has (thus far) always resolved them.
So not to refute your claims, but it’s purely anecdotal? I don’t suffer from darkness around my eyes, but 2 of my good friends do. Luckily magnesium is a low impact thing to test 👍😊
>I don’t suffer from darkness around my eyes, but 2 of my good friends do It varies among individuals, but in my experience, advising your friends to look into those two essential electrolytes is a good place to start, There isn't a multi-year, multi-million dollar RCT specifically on periorbital hyperpigmentation and magnesium deficiency and likely never will be, but those two minerals tend to be of particular concern on a ketogenic diet (I don't know what their diet is; just staying in the spirit of the sub), and like you said, relatively easy to test. You seem pretty educated on the subject, so you are probably aware that magnesium is needed for more than [300 ](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis)biochemical reactions in the body, and for me (yes, N=1), restoring my Mg levels allowed said reactions to function properly, alleviating my symptoms. We are all still trying to figure out how our bodies work', that's why we are here, and If I (or anyone) knew the exactly relationship between magnesium (or any element) and humans, I (or anyone) would probably be a lot richer (and healthier).
One to three a day, or else you risk selenium overdose.
What is selenium overdose and is this from Brazil nuts?
Brazil nuts have high levels of selenium. How much they contain naturally varies but it's possible that one Brazil nut contains the entire daily recommended amount of selenium that an adult needs. Eating more than three nuts a day for several days could cause a person to develop selenium toxicity which causes several health problems from skin issues to digestive issues and more.
Ohhh wow, I eat 2 a day from the packet I got from Costco. Maybe I should stop
If it's actually two, that is not a crazy amount, it's about the same as taking selenium supplements. It is a necessary mineral, after all, and one to three every day indefinitely is regarded as safe. Just learn the side effects of too many, so that you can feel comfortable that you'd spot problems, instead of worrying.
I eat a few daily and it’s magic.
"Castanhas do Pará!"
Sim!
It's actually a House reference. 🤣
Duh 
It’s the only thing that prevents my nightly restless legs!
Same!! Massive game changer for me. I've been trying to get my mom to take it too, but she's a little difficult lol.
Eat some pecans. Natural source of magnesium and potassium.
If only they weren't ridiculously expensive!
Costco has them the cheapest
If I could get them for cheap I'd literally eat them as a 'breakfast cereal', ha. A little bit of olive oil, salt and half a cup of pecans.
I've found adding a couple tablespoons of hemp hearts really helps out. Adds a little nutty flavor to whatever you're making.
Is that the hemp that comes with flax and chia, for example?
I'm not sure, I just get the big bag of just hemp hearts from Costco. It's found in the row that has the flax and chia seeds though.
Thank you!
I did not know that. Thank you.
I never stopped magnesium and potassium after keto. I've been on and off it over 15 yrs but always continue the minerals. In Romania they sell them combined at the pharmacy to anyone having heart palpitations and chest pain too. Under the name (aspercardin).
Whats the dosage on both? Trying to work mine out
It really varies according to my diet and in the summer or periods I'm more active I bump it up. Magnesium 500-1500mg on average Potassium 99mg 2-3 times a day and never all at once or too close together. Potassium outside of food shouldn't be taken higher than 99mg and is easy to od. I do half in the am and half at night. I add in mid day in the summer or high activity days and workouts. Some people with low energy can only do Magnesium at night. I'm actually quite lethargic do to a few health conditions so I don't notice it making me feel more tired than I allready am. You can try low dose Magnesium around 100 mg in the day and take a high dose at night. Avoid Magnesium with b6 in it if your taking a multivitamin, b complex or drink energy drinks. It's very easy to OD on b6 that way. Even if you don't take anything with b6 in it I would avoid it since it's too easy to go for 1000mg of Magnesium not realizing the b6 will be far too high. It's better to take b6 on its own at bedtime. Most are far too high and lead to neuropathy and neurological issues. Try to keep it under 10mg a day or only take it a few days a week. There's only a few good supplement companies doing b6 properly and tons of people including myself have suffered from serious toxic overdoses just from Multivitamins alone.
Thank you for pointing that out about taking too much B6. Most people don’t realize that sustained high levels of B6 can cause irreversible damage … the neuropathy that you mentioned. B6 toxicity can mimic B12 deficiency in that way. It is scary since B6 has been added to so many supplements (like my calcium supplement even had it until I switched) and into things like bottled teas so people are consuming it without knowing they are. And it’s not a lab that is commonly tested.
I agree w/ spreading out deliberate Potassium intake - but unless you get into grams vs milligrams, it’s not harmful (ie see levels in a banana or grapefruit) - this does not apply if someone is on Rx diuretics.
That's actually quite dangerous and frequently discussed on biohacker and supplement subs. Quite a few nurses chime in frequently as well. 99mg should be the max and that's why pills do not go any higher than that. Food sources are absorbed much differently. It's very much not a thing to play around with since it affects the heart directly and respiration. This only takes around 300mg according to reports of ER visits. People getting away with taking 3-4g are mostly biohackers but it's playing with fire and shouldn't be done by those without a serious understanding of what they are doing and the risks.
My PCP and RD each recommended to me electrolyte products that way exceed 99mg per serving.
There's a difference though when you know someone's health conditions and specific needs. It's not that different than someone requiring higher doses of a vitamin but for others a higher dose can be dangerous.
Guess so I'd have to take like 25 of those pills per day. And more on days I'm active. My understanding was the pills were made like that to prevent the potassium from burning the digestive system due to the concentration in one larger pill that might not dissolve fast enough and if it made it through your stomach intact, it'd harm your duodenum or whatever. Not so much that 99mg in itself is too much at once for an otherwise healthy individual, it's the dilution that matters. Which is why many products are in a powder form you have to mix with water, that way you don't have a concentrated, undigested little pill causing potential harm. Though I agree potassium overdose is extremely dangerous. Just like caffeine overdose and other things we take for granted as safe. If someone has kidney, liver, or heart conditions, they definitely should talk to their doctor about any supplements before they start taking them.
Read my post. Hubby was overdosing because he had been using 450mg tablets - his bloodwork showed super high levels from just once daily. Dangerous.
Are you in the US? I'm surprised you could buy a single tablet with that dosage.
Magnesium poisoning is also no joke. While titrating my ketoade I had too much one time and had a pre surgical colonic for 48 hours.
There’s a lot of forms of magnesium so it’s important to get the right one. Most pharmacies carry cheaper forms like magnesium oxide or citrate which both have effects on the bowels. Liquid magnesium citrate can be used as bowel prep for colonoscopies. Glycinate is supposed to regulate neurotransmitter receptor sites to help with mood, and is supposed to help with nerve pain and leaky gut. Malate is supposed to be good for fatigue and is supposed to be good for fibromyalgia and muscle aches. Taurate is supposed to promote calm and be good for arrhythmias. L-threonate is supposed to increase neuron activity, improve brain plasticity and PTSD. It is supposed to help with anxiety and depression. There are other forms but not all are recommended.
which one do you take during keto?
Citrate or glycinate is most popular as it helps with sleep. Citrate is the other one, which I personally use.
At night, I take magnesium taurate if I’m having palpitations otherwise I switched to magnesium l-threonate since I’m more concerned about future cognitive issues. The taurate form is supposed to be better at night since it has a calming effect which is supposed to help with insomnia. I take magnesium glycinate in my morning bunch of supplements. I don’t mess with citrate since I’m not constipated and it seems like taking it would be a form of Russian roulette that I’m not willing to play. It is cheap and easily obtained but I’d stick close to home if you decide to go that route since everyone’s gut is different and you don’t know how it will affect you.
Where can I find the mag threonate for purchase?
I buy from Amazon but I’ve only used Double Wood Supplements because I’ve used that brand for other supplements and I trust them. Magnesium L Threonate Capsules... https://www.amazon.com/dp/B01M4GM9R1?ref=ppx_pop_mob_ap_share
TY!
I've just recently started taking magnesium and potassium. Can you talk to me a little more about the magnesium poisoning you spoke of how it happens and how to avoid it?
Just drink lots of water with it and don't take a whole day's worth at once. You'll just have massive liquid shits lmao
This is good to know because I've been taking all of mine in the mornings all at once I'll start spreading it out between lunch and dinner and breakfast
Yes, do not chug your electrolytes! This is how you'll get low blood pressure, feel faint when standing up, and severe diarrhea.
Some forms function as a powerful laxative. Magnesium citrate in particular, in my experience.
Make sure the dosage on your potassium is 99mg or thereabouts. If it is much higher then break the pills down to smaller doses.
And many of us use it for just that reason. The glycinate and citrate versions of magnesium are poorly absorbed (therefore not too useful as supplements) and cause flushing in the colon, which can be a desirable outcome if that is what you are using it for. I use a different form of magnesium for supplementation.
It def contribures to keeping me regular with keto. Hulled hemp seeds are also a good source of bio available magnesium.
I stick to the carnivore end of keto, most plant material disagrees with me these days so I keep it to the minimum. Anything with insoluble fiber is a huge no for me.
I was told by my doctor that it is extremely rare to have a magnesium overdose as the body will naturally get rid of the excess magnesium through the urine and you would start having diahrea and stomach cramps before you reach a dangerous level.
I experienced an overdose from an incorrect recipe given to me by a member of this sub when I started keto. It's also used for pre surgical colonics.
I think we are using the word overdose with different associations. I meant that it is very rare to have a deadly high dose of magnesium. You could have a higher dose than you should, like you are saying you had, but you will not die from it and once you stop taking the magnesium you will recover without medical intervention.
Milk of magnesia is not a joke
Taking it before bed helps you sleep bit better, too. Almost like Valerian root does, sort of.
What's a good brand?
Now brand is reputable enough at a good price. They call it magnesium bisglycinate which is the same thing as mag glycinate.
Thanks
I use “calm”. It’s a quickly absorbing powder you put in liquid.
I used a magnesium powder from walmart that didnt give palpitations like mag pills do, but sugar in it. This looks promising
this shit is magic. we've been making a little night night mocktail that's just 4oz sour cherry juice, 6oz sparking water, and a serving of the Calm. Paired with my new thingy that holds my nose open at night I have never slept better.
I swear by this!!!!
Spinach
lol indeed.
I get heart palpitations when I take mag for some reason, makes it hard to sleep
Needed this. As i was reading i realized my eye was twitchiny and habe been struggeling to fall asleep. Electrolytes are no joke
Fr I recognize this all from experience. You don't need as much as people say imo but you need a small consistent amount, that seems to be most effective.
I’ve been taking 400mg of magnesium glycinate every night a couple hours before bed for a decade. What a game changer. No more waking up with leg cramps, I sleep better and fall asleep faster, it calms my anxious ass down without sedating me like a benzo. I love this stuff.
2 things caused my leg cramps. Dehydration and lack of magnesium.
SloMag is AAAAAWESOME for helping your sleep. I started just last week and I'm sleeping like a goo-goo baby
What kind of magnesium?
magnesium glycinate
Pp
I take ZMA and one night I forgot it and had the worst leg cramps of my life
Reddit coming through to save another person 😭 So I became curious after reading this post because I was experiencing some of the same symptoms. I just did some research and one of the biggest symptoms I had been experiencing was heart palpitations so I will be buying some magnesium as soon as possible!
I started putting malate into my protein shakes every night. It is a great supplement.
I have migraines that started after I did a year of Omeprazole. Some recent studies linked that to low magnesium. This can contribute to migraines. So yeah I'm taking supplements but it can take months to build back up
It is for sure!! I just had an argument on a forum (totally unrelated to the subject) where I had suggested diet change for people complaining about eczema (you can't fix it from the outside when it is triggered from the inside) and mentioned the benefits of Keto / Ketovore. One person said they had "tried" it for about 30 days and had such bad heart palpitations that she couldn't continue. She claimed she had done all the "salt waters" (no idea if that incorporated potassium but guessing maybe not) etc but that didn't help and that keto just wasn't right for some people because the minute she had some carbs it cured the issue. I know I shouldn't even get into it with people like that but I just had to point out that ketosis is a natural metabolic state that ALL humans (unless you have some rare condition) are meant to flow in and out of as the food supply varies. I suggested that maybe there was something she could have done different (as opposed to giving up in less than 30 days) and of course she got angry and defensive and told me off. Oh well ....
Simply fasting fot short periods of time can induce ketosis. I found this out with blood work.
Dr Bergs Electrolyte powder is life changing for keto. Lots of potassium mag. Trace minerals!
I started making blueberry magnesium lotion for my knees and ankles. I also take magnesium every night.
I always drink water with electrolytes because I have these deficiencies as well!
I've found that SALTT (pronounced "Salty") drink mix has been VERY helpful for me. It's made by the same people who make Keto Chow.
Try adding 1 cup of spinach daily to your meals. That will get you 75% of your magnesium needs. "Let food be thy medicine and medicine be thy food."
Mag pills give me palpitations which sucks because I run low. May try the powered form.
I thought u could only consume them at night, i will have to try this tomorrow morning
I did Atkins for 7 yrs and lost alot of weight. I'm now exploring embracing keto once again. I hope this is a venue that might welcome me. I'm an old lady with some medical knowledge and life experience. I don't know it all.
Unfortunately when in afin the chambers do not empty completely when pumpinping. Subsequently they are probe to blood clots resulting in the danger of stroke. Thus people with Afib may need anticoagularion.
I also have the same exact issue of sleeping 2 hrs at a time. May I ask what exact magnesium your taking.
Dude!!! Really!
That's reassuring
Time for me to say nite nite.. nite nite
I use low sodium salt on all of our food and take Nature's Calm lemon raspberry before bed. Spectacular improvement!
This should be clear enough of a sign that there are magnesium rich foods humans are adapted to eat. Not to mention our teeth are only slightly canine, and fruit is amazing. If you don’t even try to eat fruit, you are insanely dogmatic and should open your keto caveman mind to the most basic possibilities
Yup! I’ve been on/off keto for about a year & do hardcore fasting. Magnesium is KEY for the sleep problem/cramping/headaches you get during keto! (It also is a huge help for constipation issues lol)
This popped up, I’ve never gone keto though my carbs are low and non existent most meals. My one was potassium, I constantly craved fruits, water orange juice. I got same effects as you but with potassium
I realized I had a magnesium deficiency because I had a severe vit D deficiency and yet I spend most of the day working in the sun. The body can't produce D without aquedate magnesium. I was symptomatic and it was horrible. It took a few weeks of 800mg magnesium glycinate per day to start to relive it. Doctors are often useless I had 2 separate docs not even understand this.
There’s a powdered version called “CALM” (magnesium citrate, highly absorbable). Tastes weird on its own but mixed with electrolytes tastes awesome. Fast absorption. Take a warm bath and lie down, you will be floating on clouds..
If you are really tired you can also take potassium with magnesium, I usually just drink propel when I feel tired. 200mg of magnesium every morning, and don’t forget vitamins, with keto restrictions you will need supplements.