Where to get magnesium on carnivore?

October 26, 2025 •

3 min read

Over 50% of people on a standard American diet are already magnesium deficient, and the restrictive nature of the carnivore diet can exacerbate the issue. Understanding where to get magnesium on carnivore is crucial to avoid common side effects like muscle cramps, fatigue, and headaches. This guide will detail both dietary and supplementary strategies for maintaining healthy magnesium levels on an animal-based diet.

Quick Summary

Maintaining adequate magnesium intake on a carnivore diet is possible through strategic food choices and optional supplementation. Learn about the best animal-based sources of this vital mineral, including seafood, organ meats, and bone broth, and understand when supplements might be needed.

Key Points

Fatty Fish is Key: Seafood like Atlantic mackerel, chinook salmon, and sardines are the most concentrated animal-based food sources of magnesium.
Don't Dismiss Bone Broth: Slow-simmered bone broth is a hydrating, low-effort source of absorbable minerals, including magnesium.
Vary Your Protein: To get a broader mineral profile, incorporate organ meats like heart and liver, and consider some dairy like hard cheeses if tolerated.
Consider Supplements for Certain Needs: Active individuals or those with deficiency symptoms may benefit from supplementing with a bioavailable form like magnesium glycinate or citrate.
Address Electrolyte Imbalance Directly: Reduced carbohydrate intake on the carnivore diet can increase the excretion of electrolytes, so actively replacing them is crucial to prevent symptoms like muscle cramps and fatigue.
Prioritize High-Quality Supplements: If you do supplement, choose products without sugars or artificial fillers, and look for chelated minerals for superior absorption.

Understanding Magnesium on a Carnivore Diet

Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body, including muscle and nerve function, blood glucose control, and energy production. On a carnivore diet, eliminating plant-based foods, which are typically rich in magnesium, requires focusing on animal-based sources. Reduced carbohydrate intake can also lead the kidneys to excrete more electrolytes, including magnesium, making proactive mineral intake important, especially during the initial 'carnivore flu' phase. While muscle meats contain some magnesium, they are not highly concentrated sources.

Top Carnivore Food Sources for Magnesium

Meeting your daily magnesium needs through diet is often preferred and achievable on a carnivore diet by incorporating a variety of animal foods.

Prioritize Fatty Fish and Shellfish

Seafood is a significant natural source of magnesium for those on a carnivore diet, providing minerals and omega-3 fatty acids.

Mackerel: Atlantic mackerel contains approximately 97 mg of magnesium per 100 grams.
Chinook Salmon: A pound of chinook salmon can provide over 137% of the RDA for magnesium.
Sardines: Sardines packed in oil with bones offer about 58 mg of magnesium per 100 grams.
Shellfish: Nutrient-dense options like king crab (63 mg per 100g) and oysters (58 mg per 100g) are excellent additions.

Incorporate Organ Meats

Organ meats contribute to overall nutrient intake on a carnivore diet, including some magnesium.

Heart: Beef and pork heart contain notable amounts of magnesium.
Liver: Beef liver is rich in iron and Vitamin A and also provides some magnesium.

Sip on Bone Broth

Homemade bone broth, simmered for 12-72 hours, is a good source of minerals like magnesium. A cup can provide around 17 mg of magnesium. Learn more about the benefits of a low-carb diet.

Consider Carnivore-Friendly Dairy

For those who consume dairy, high-fat cheeses can be a supplemental magnesium source. Parmesan provides about 38 mg per 100 grams, and sharp cheddar offers 32 mg.

Supplementation for Carnivore Dieters

Some carnivore dieters may need supplements, and bioavailability is important when choosing one.

Magnesium Glycinate: This form is highly bioavailable and less likely to cause digestive issues.
Magnesium Citrate: While effective, it has a higher laxative effect.
Electrolyte Mixes: Carnivore-friendly electrolyte powders provide a mix of minerals without sugars or artificial sweeteners.

Comparison of Carnivore Magnesium Sources


Source	Magnesium Content (per 100g)	Notes	Potential Downsides
Chinook Salmon	122 mg	Excellent source of magnesium and omega-3s.	Cost, potential mercury concerns with wild-caught.
Atlantic Mackerel	97 mg	High magnesium content; good source of healthy fats.	Stronger taste than other fish.
Sardines	58 mg	Contains edible bones for calcium; budget-friendly.	High sodium if canned; not for everyone's palate.
Beef Heart	Varies (similar to muscle meat)	Nutrient-dense organ meat, often more palatable than liver.	Distinctive taste; requires preparation.
Beef Liver	14–25 mg	Highest in many other nutrients like Vitamin A and iron.	Not a concentrated magnesium source; strong flavor.
Bone Broth	~17 mg (per cup)	Easy to consume, hydrating; provides collagen.	Low per-serving magnesium; time-consuming to make.
Parmesan Cheese	38 mg	Good option for those including dairy.	Some carnivores avoid dairy; requires sourcing.

Conclusion

Obtaining sufficient magnesium on a carnivore diet requires intentional food choices. Incorporating fatty fish, bone broth, and organ meats can help meet needs. For those with higher demands or limited access to these foods, supplementing with bioavailable forms like magnesium glycinate is an option. Monitoring symptoms like muscle cramps and fatigue can help indicate the need to adjust intake.

Frequently Asked Questions

The most potent food sources are fatty fish like mackerel and salmon, shellfish such as oysters and king crab, and bone broth. Some dairy products like hard cheese also contain decent amounts if you include them in your diet.

Not necessarily, but it can be beneficial. While it's possible to get enough magnesium from food, supplementation is a reliable way to ensure adequate intake, especially for those who are active, sweat heavily, or experience deficiency symptoms.

Magnesium glycinate is highly recommended due to its superior absorption and low risk of digestive side effects. Magnesium citrate can be effective but may cause loose stools in some individuals.

Common signs include muscle cramps, fatigue, headaches, poor sleep, and constipation. During the initial adaptation phase to the carnivore diet, these symptoms can be a sign of an electrolyte imbalance, including low magnesium.

Yes, bone broth is a good source of minerals, including magnesium, particularly when simmered for an extended period (12+ hours). While not as concentrated as fatty fish, regular consumption helps to consistently replenish minerals.

Organ meats like heart and liver contain magnesium, but often in similar or only slightly higher amounts than muscle meat. Their primary value lies in other essential nutrients. Fatty fish and shellfish are more concentrated magnesium sources.

While steak provides some magnesium (about 100 mg per pound), it is not enough to meet the recommended daily intake of 300-420 mg for most adults. To reach adequate levels, it's important to include other foods like fatty fish and bone broth.