How do you get enough magnesium on a carnivore diet?

October 25, 2025 •

3 min read

Approximately 70% of people in the United States do not get enough magnesium from their diets. On a carnivore diet, finding sources of magnesium means focusing on animal-based foods, since plant sources are excluded. Determining how do you get enough magnesium on a carnivore diet is important to maintain electrolyte balance and to avoid deficiency symptoms.

Quick Summary

This article explores strategies for obtaining sufficient magnesium on a carnivore diet, including dietary choices and supplementation. It emphasizes nutrient-rich animal foods.

Key Points

Prioritize Fatty Fish: Fatty fish such as mackerel, salmon, and sardines are top animal-based sources of magnesium, offering high concentrations.
Include Organ Meats and Bone Broth: Organ meats and slow-simmered bone broth provide magnesium and other minerals.
Consider Supplements for Deficiencies: If dietary sources are insufficient, high-quality, chelated magnesium supplements offer a readily absorbed solution.
Watch for Deficiency Symptoms: Pay attention to signs of low magnesium, such as muscle cramps, fatigue, and headaches, and adjust intake accordingly.
Choose Bioavailable Supplement Forms: When supplementing, opt for absorbable forms like magnesium glycinate or malate and avoid poorly absorbed varieties like magnesium oxide.
Focus on Electrolyte Balance: Since low-carb diets can increase electrolyte excretion, maintaining adequate magnesium is a crucial part of a broader strategy to ensure electrolyte balance.

Understanding Magnesium's Role on a Carnivore Diet

Magnesium is essential for many bodily functions, including energy production, muscle and nerve function, and DNA synthesis. Individuals on a carnivore diet, which restricts plant-based foods rich in this mineral, require a different approach to ensure adequate intake. The transition from a carbohydrate-based diet to a fat-based one can increase the loss of electrolytes, including magnesium, especially early on. This makes maintaining magnesium levels crucial for a successful carnivore lifestyle. Symptoms of deficiency can include muscle cramps, fatigue, headaches, and, in severe cases, heart palpitations.

Excellent Animal-Based Sources of Magnesium

While meat contains some magnesium, it is often insufficient to meet the recommended daily intake, which is 310 to 420 mg for adults. A well-planned carnivore diet must include other animal products to fill this nutritional gap. Fortunately, certain food sources provide significant amounts of magnesium. Including these foods regularly is essential for meeting requirements through diet alone.

Prioritize Fatty Fish and Shellfish

Fatty Fish: Salmon and mackerel are excellent sources of magnesium. A 100-gram serving of chinook salmon provides a substantial amount. Other fatty fish, such as anchovies and sardines, are also beneficial.
Shellfish: Oysters, mussels, crab, and shrimp are packed with minerals, including magnesium. These can enhance mineral intake.

Incorporate Organ Meats and Bone Broth

Organ Meats: Organ meats such as beef heart and liver provide magnesium and other nutrients. Eating a variety of organ meats helps ensure a broader spectrum of nutrients. Beef liver, for instance, provides a valuable contribution.
Bone Broth: Bone broth is a source of minerals, including magnesium. The longer bones simmer, the more minerals are extracted. Regular consumption can help maintain electrolyte balance.

Dairy Options for Magnesium

For those who include dairy in the carnivore diet, certain cheeses can provide additional magnesium. Cheeses like parmesan and cheddar contribute to overall daily intake.

Comparison: Dietary Magnesium (Carnivore Sources) vs. Magnesium Supplements

It is possible to meet magnesium needs through food alone on a carnivore diet, but it requires mindful planning and including a variety of sources. Supplementation is a viable option for those who struggle to consume enough magnesium-rich animal foods or require higher amounts due to factors like stress or intense exercise.


Feature	Dietary Magnesium (Carnivore Sources)	Magnesium Supplementation
Primary Sources	Fatty fish, shellfish, bone broth, and organ meats.	Bioavailable forms like magnesium glycinate, malate, or taurate.
Absorption	Generally more bioavailable from whole foods due to co-factors present in food.	Absorption varies based on the form; chelated forms are superior.
Convenience	Requires meal planning and conscious effort to include specific foods regularly.	Quick and easy way to ensure consistent daily intake, especially for those with low appetite or limited food variety.
Cost	Can be more expensive, particularly for high-quality, wild-caught fish or ethically sourced organ meats.	Cost-effective and widely available. Prices vary based on form and brand.
Best For	Individuals who can tolerate a wide variety of animal products and prefer a whole-food-first approach.	Those with persistent deficiency symptoms, athletes with high requirements, or individuals with dietary restrictions within the carnivore framework.

Choosing the Right Magnesium Supplement

If choosing supplements, selecting a high-quality, easily absorbed form is crucial. Avoid less soluble and poorly absorbed forms like magnesium oxide, which can cause digestive issues.

Recommended Forms

Magnesium Glycinate: It is highly bioavailable and known for its calming properties, making it beneficial for sleep and relaxation.
Magnesium Malate: This is a good choice for energy production and muscle support.
Magnesium Taurate: This is often recommended for cardiovascular support and nervous system health.
Magnesium Citrate: While well-absorbed, it can have a laxative effect in higher doses and is sometimes used for constipation relief.

Consulting a healthcare professional before starting any new supplement regimen is advisable, especially if you have pre-existing health conditions or are taking other medications.

Conclusion

Adequately addressing magnesium intake on a carnivore diet is essential for preventing uncomfortable symptoms and supporting overall health. Strategically incorporating magnesium-rich animal foods like fatty fish, shellfish, and bone broth may help. For those needing a more consistent or higher dose, high-quality supplements such as magnesium glycinate or malate offer a reliable solution. Combining careful dietary planning with targeted supplementation when necessary ensures a well-supported and successful carnivore lifestyle. For more information, the National Institutes of Health (NIH) Office of Dietary Supplements offers an in-depth fact sheet on magnesium.

Frequently Asked Questions

No, while steak contains some magnesium, it typically does not provide enough to meet the daily recommended intake on its own. Supplementing with other sources like fatty fish, shellfish, or a high-quality supplement is often necessary.

Fatty fish and shellfish are excellent sources. Options rich in magnesium include mackerel, sardines, chinook salmon, oysters, and king crab.

Symptoms of magnesium deficiency can include muscle cramps and twitches, fatigue, headaches, nausea, constipation, and heart palpitations.

Bone broth provides some magnesium and other minerals, especially when simmered for a long time. However, the mineral content can vary, so it should be viewed as a contributing source rather than a primary one.

Chelated forms like magnesium glycinate, malate, or taurate are highly recommended due to their superior absorption and bioavailability. Less soluble forms like magnesium oxide are not absorbed as well.

Yes, reducing carbohydrate intake, as in the carnivore diet, can lead to increased excretion of electrolytes, including magnesium, and disrupt fluid balance. This effect is especially common during the initial adaptation phase.

While red meat offers some magnesium, its levels are lower compared to other sources like seafood. Depending on your total intake and individual needs, you may still require supplementation to avoid deficiency.