Can I take magnesium on a carnivore diet? A complete guide

November 15, 2025 •

4 min read

Many people following a carnivore diet report experiencing symptoms related to electrolyte imbalance, with magnesium being a key mineral of concern. Addressing this is crucial for anyone asking, "Can I take magnesium on a carnivore diet?" and is key to avoiding common side effects during and after adaptation.

Quick Summary

Many carnivore dieters find magnesium supplementation beneficial to prevent deficiency symptoms like muscle cramps and fatigue. Good sources include specific animal foods and quality supplements, with some forms being more bioavailable than others.

Key Points

Magnesium is essential: It is a vital electrolyte that regulates over 300 bodily functions, including nerve and muscle function, energy production, and heart rhythm.
Carnivore diet can cause deficiency: The elimination of high-magnesium plant foods and increased electrolyte excretion during carb-cutting can lead to lower magnesium levels.
Supplementation is often necessary: While some animal foods contain magnesium, supplementation is frequently needed to meet daily requirements, especially for active individuals.
Choose the right form of supplement: Highly bioavailable forms like magnesium glycinate and malate are recommended, while magnesium oxide should be avoided due to low absorption and digestive side effects.
Prioritize food sources first: Incorporate magnesium-rich animal foods like fatty fish (mackerel, sardines) and shellfish, and consider homemade bone broth to boost your intake.
Monitor your symptoms: Pay attention to muscle cramps, fatigue, constipation, or insomnia, which can be signs that you need more magnesium.

Why Magnesium is Crucial on the Carnivore Diet

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. These include maintaining normal nerve and muscle function, supporting a healthy immune system, regulating heart rhythm, and aiding in energy production. For individuals on a carnivore diet, magnesium is especially important for balancing other electrolytes like sodium and potassium, a balance that is often disturbed during the initial low-carb adaptation phase. When carbohydrate intake is minimal, insulin levels drop, causing the kidneys to excrete more sodium and water, which can also lead to magnesium loss. This electrolyte depletion can contribute to the dreaded "carnivore flu" symptoms.

Recognizing Signs of Magnesium Deficiency

It is important to pay attention to your body and identify potential signs of magnesium deficiency. Symptoms can range from mild annoyances to more serious issues, and being on a restrictive diet can sometimes mask their underlying cause. Common indicators include:

Muscle cramps and twitches
Fatigue and general weakness
Constipation
Insomnia or restless legs
Headaches and migraines
Heart palpitations or irregular heartbeats
Irritability and anxiety

Sourcing Magnesium from Carnivore-Friendly Foods

While plant-based foods like nuts, seeds, and leafy greens are often cited as the best magnesium sources, carnivore dieters can find magnesium in several animal-based foods. However, relying solely on muscle meat may not provide sufficient amounts. A varied, nose-to-tail approach is often required.

Here are some of the best animal-based sources of magnesium:

Fatty Fish: Excellent sources include mackerel, salmon, and sardines, which contain bone and provide a concentrated dose of minerals.
Shellfish: Mussels, oysters, shrimp, and king crab are packed with minerals, including magnesium.
Organ Meats: Beef liver and beef heart contain moderate amounts of magnesium, along with other critical vitamins and minerals.
Bone Broth: Slow-simmered bone broth can contain a decent amount of minerals, including magnesium, especially if cooked for an extended period.
Dairy: For those who include dairy, hard cheeses like parmesan and sharp cheddar contain some magnesium.

Should You Supplement Magnesium on a Carnivore Diet?

For many, especially those who are highly active, under a lot of stress, or just starting out, relying solely on food might not be enough to meet the daily magnesium requirement of 300-400mg. Factors like modern soil depletion can also reduce the mineral content in meat. Supplementation offers a reliable way to ensure adequate intake and is a common practice among carnivore dieters.

Food vs. Supplementation: Pros and Cons

Food-based magnesium: Often more bioavailable when consumed with other nutrients, supports a nose-to-tail eating philosophy. However, requires intentional effort and variety, and may not be sufficient for everyone.
Supplemental magnesium: Offers consistent, measurable dosing, provides a reliable source of a specific mineral, and can address deficiencies quickly. Some forms can cause digestive issues and may not be as holistic as whole-food sources.

Comparing Magnesium Supplements for Carnivores

Not all magnesium supplements are created equal. Different forms have varying levels of bioavailability and can affect the body differently. The best options for a carnivore diet are typically highly absorbable forms that are less likely to cause digestive upset.


Magnesium Form	Bioavailability	Common Use	Potential Side Effects
Glycinate	High	Calming, sleep support, muscle relaxation	Less likely to cause GI issues
Malate	High	Energy production, muscle function	Well-tolerated, may have a subtle energizing effect
Citrate	Moderate	Laxative effect, constipation relief	Can cause loose stools in some individuals
Oxide	Low	Not recommended for correcting deficiency	High likelihood of causing diarrhea

How to Incorporate Magnesium into Your Routine

If you decide that supplementation is right for you, consider these tips:

Consult a Professional: Before starting any new supplement, it is always wise to consult a healthcare provider, especially if you have pre-existing health conditions or are on other medications.
Start Low and Go Slow: Begin with a conservative dose and increase gradually, observing how your body responds. The typical recommended dose is 300-400 mg daily.
Choose the Right Form: For general support and minimal side effects, magnesium glycinate or malate are often the best choices. If constipation is an issue, citrate might be considered, but be mindful of the potential for loose stools.
Optimal Timing: For relaxation and sleep benefits, consider taking magnesium in the evening, 30-60 minutes before bed.
Listen to Your Body: Pay close attention to your body's signals. Symptoms of both deficiency and over-supplementation (like diarrhea) are noticeable and can be managed by adjusting your intake.

Conclusion

Yes, you can and often should take magnesium on a carnivore diet, either through carefully selected foods or through supplementation. While a well-formulated carnivore diet, especially one that includes a variety of fatty fish, shellfish, and bone broth, provides some magnesium, it is often not enough to meet the body's full needs. By understanding the importance of magnesium, recognizing the signs of deficiency, and choosing the right form of supplementation, you can effectively prevent electrolyte imbalances and support your overall health while thriving on a carnivore diet. As with any dietary change, consulting with a medical professional is always the recommended first step.

Optional Outbound Link

For more information on the various roles of magnesium in the human body, you can read more at the National Institutes of Health.

Frequently Asked Questions

On a carnivore diet, the reduction in insulin levels from cutting carbohydrates leads to increased excretion of electrolytes, including magnesium. Since many plant-based, magnesium-rich foods are eliminated, supplementation or intentional consumption of specific animal foods is often necessary to prevent deficiency symptoms like muscle cramps, fatigue, and headaches.

For most carnivore dieters, the best forms are highly bioavailable options like magnesium glycinate and magnesium malate, which are easily absorbed and less likely to cause digestive upset. Magnesium citrate can be useful if you experience constipation, but it is known for its laxative effect.

No, relying solely on muscle meat is unlikely to provide adequate magnesium. While beef and lamb contain some magnesium, the levels are relatively low compared to daily requirements. A nose-to-tail approach including fatty fish, shellfish, and organ meats is more effective.

Good food sources include fatty fish such as mackerel, salmon, and sardines, as well as shellfish like oysters and mussels. Organ meats like beef heart and liver, bone broth, and dairy products (if consumed) can also contribute to your magnesium intake.

Common symptoms include muscle cramps, fatigue, headaches, difficulty sleeping, constipation, and heart palpitations. These symptoms are often mistaken for standard diet adaptation but are frequently linked to electrolyte imbalances.

The timing can depend on your specific needs. To support relaxation and sleep, many people take magnesium in the evening. Some individuals, particularly athletes, prefer to spread their dose throughout the day.

While it's rare to get too much magnesium from food, high doses from supplements can cause side effects. Magnesium overdose can lead to symptoms like diarrhea, upset stomach, and, in severe cases, more serious complications. Always follow dosage recommendations and consult a healthcare provider.

The ideal amount is individualized based on activity level, stress, and body size. General guidelines suggest aiming for 300-400 mg of magnesium per day, but it's important to listen to your body and adjust as needed.

Bone broth is a good source of minerals, including some magnesium, but the concentration can vary depending on preparation. Research indicates that longer cooking times can result in higher mineral content. However, it may not be sufficient as a sole source to meet all magnesium needs.