If you’re experiencing leg cramps on the keto diet, it’s likely that you need more magnesium. A standard American diet contains only about 50 percent of the magnesium you need each day, and if you’re not careful, a keto diet can have even less. That’s because some foods that are rich in magnesium, like fruit and beans, aren’t low-carb. Low levels of magnesium prevent your body from metabolizing vitamin D correctly. This means that even if you’re taking a vitamin D supplement, your body can’t properly use and absorb it without adequate levels of magnesium.
To get your magnesium levels in check, eat plenty of magnesium-rich, keto-friendly foods, like:
You can also take magnesium supplements to help meet your needs. Opt for magnesium chelate, which is a highly absorbable form that doesn’t come with any gastrointestinal effects. Magnesium citrate is best if you’re taking magnesium to help with constipation. Supplementing with potassium, adding sodium to your diet, and making sure you’re getting enough water every day can also alleviate leg cramps.