Low-Carb Foods that are High in Magnesium

Low-Carb Foods that are High in Magnesium

Low-Carb Foods that are High in Magnesium

Magnesium deficiency is a common issue that can lead to muscle cramps, fatigue, irritability, and difficulty sleeping.

In this post, I will share foods that are high in magnesium that you can easily and deliciously include in your low-carb diet.

Low-Carb Foods that are High in Magnesium [Video]

In this video, you’ll learn…

  • Symptoms of low magnesium in your body.
  • The importance of magnesium in a low-carb diet.
  • Examples of magnesium-rich foods that you can incorporate into your diet.

The Importance of Magnesium in Low-Carb Diets

When I taught about magnesium in my classrooms, I’d refer to it as ‘mellow magnesium’ because it has a wide range of calming effects on your body from more relaxed muscles to less anxiety.

According to research, almost half of the United States population consumes less than the required amount of magnesium from food. (1)

magnesium status

Magnesium deficiency is of particular importance for low-carb dieters because electrolytes, like magnesium, are more easily flushed out of your system when your intake of carbs is low.

Low-Carb, Magnesium-Boosting Foods

Fortunately, there are many low-carb foods that you can add to your day to boost the amount of magnesium you are getting.

In fact, a properly prepared daily salad is one of the best vehicles for filling your body with magnesium-rich foods! 

A bed of dark leafy greens along with pumpkin seeds, sunflower seeds, and avocados gives you a good dose of magnesium and makes for a great-tasting salad.

Low-Carb, High-Magnesium Foods

Side Dishes, Snacks, and Seasonings! 

Dark greens like Swiss chard and spinach can also be eaten cooked and served as a side dish with a high-magnesium dinner of salmon or mackerel.

If you add a snack to your day, good choices include full-fat cultured yogurt with chia or hemp seeds, or things like bone broth, almonds, Brazil nuts, and unsweetened dark chocolate (at least 70% cacao).

magnesium-rich snacks

To give yourself an additional dose of magnesium for the day, season your food with herbs that provide the mineral, like basil, dill, oregano, parsley, sage, and turmeric.

magnesium-rich herb & spices

Other Options for Increasing Magnesium Intake

Despite boosting your intake of high-magnesium foods, if you are just starting your low-carb diet or you are prone to muscle cramps or trouble sleeping, it’s a good idea to make use of a high-quality magnesium supplement.

I use a brand called Endure Electrolyte supplement and we purchase it from Amazon.

electrolyte supplement

I hope this was helpful!  I will see you back here next week with a new post to help you succeed with your healthy low-carb diet!


1. “Almost half (48%) of the US population consumed less than the required amount of magnesium from food in 2005–2006 Rosanoff, Andrea, Connie M. Weaver, and Robert K. Rude. “Suboptimal magnesium status in the United States: are the health consequences underestimated?.” Nutrition reviews 70.3 (2012): 153-164.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.

4 thoughts on “Low-Carb Foods that are High in Magnesium

  1. Dear Dr. Gillaspy,
    I have been overweight since I was five years old. I am now 71 years old. I started on the Keto lifestyle in October 2018 when I weighed 218 pounds (I am only 5’, 1” tall) and have lost about 30 pounds. It is the first time (other than Wt. Watchers 45 years ago) that anything has worked for me. BUT….I have stalled out for about 2 months and then got discouraged and began cheating. I used to use my Keto strips, and have never one time been in a state of Ketosis. I tracked my food religiously for about two months and then felt like I could do it without tracking. Did not happen. I will begin tracking again, but do you have other suggestions for me to try? At my age, I have many health problems and do not exercise much. I usually do “net” carbs, but will do whatever you think is expedient for me to do. Thank you for all of the great videos that you have made to help others beat this devil in disguise!! :-)

    1. Hi Linda,

      Are you in our coaching program? This question is a bit more than can be addressed in a blog comment, but it is the type of question we can guide members of our program through since they are following our well-formulated low-carb or keto diet plans. Here is where you can learn more about the program.

  2. Thanks for sharing such useful information! Could a magnesium deficiency cause a weight loss plataeu for someone following a ketogenic diet?

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