Just be a little careful with potassium - too much can be an issue. It is harder to take too much magnesium, as in the effects won’t be too significant. Try to get the max from your food if at all possible. Things like muscle cramps and restless legs are usually magnesium and certainly what I would try first.
Been on Keto for over a month now. Why am I still so stinking tired?
meretec
(Merete C)
#64
Magnesium is important to the bodily functions (See below). You can measure it in the blood to see if it is low or you can look up magnesium deficiency on the internet and see if you fit any of the symptoms.
My advice is to take a supplement AND get as much from your diet as possible, especially if you like many of us have eaten incorrectly, taken medication, had alcohol and been under stress which all depletes magnesium.
How much to take is easy to measure (and it depends on the kind of magnesium), because when you have taken more than your body can absorb you will experience loose stools. Then cut back the dose until you become “normal”. With healing and healthy diet you may experience that you can actually put up the dose, because your gut becomes able to absorb the magnesium (happened for me with LCHF).
Sorry for this being a bit lengthy, but I am a huge fan of magnesium. I will finish with a quote from wikipedia:
“Magnesium is a co-factor in over 300 functions in the body regulating many kinds of biochemical reactions. It is involved in protein synthesis, muscle and nerve functioning, bone development, energy production, the maintenance of normal heart rhythm, and the regulation of glucose and blood pressure, among other important roles.” THIS STUFF IS NEEDED IN EVERY CELL!
ketana
(Kel Ta)
#65
If you are eating very low carb, few green veggies and nuts and mostly beef, chicken or pork and you are not eating much offal like liver, kidney and thymus you may not be getting enough electrolytes. Your body will excrete what it does not use and you do not want to get to the point where you are experiencing a deficit like leg cramping, rapid heart beat, anxiety and fatigue. The only supplement that does not give me problems with my digestion (and I tried all of them) is magnesium potassium aspartate by country life.
ketana
(Kel Ta)
#66
How is it going Joy- did you find the right balance lately? Yeah you need magnesium and potassium both and you will excrete what you do not use in your urine.
jkungcho
(Joy Cho)
#67
Hello Ketana!! I’m doing well and have found my balance! I’m down 18 pounds since I started December 5. I won’t be surprised if I hit the 20 pound mark by February 5, yet won’t be disappointed if I don’t. I’ve got lots of stress going on right now at home but am handling it well enough. I’m fat-adapted and feeling good. I haven’t been creative with cooking lately but know that’s ok. Bulletproof coffee is my morning go to and I’m down to 2 meals a day. I love not having brain fog!!! I love not being obsessed with food and feeling guilty because of it!!! I love not feeling hungry all of the time!!! I recently attended a baby shower. Parties used to be about the food for me, but no longer!! I’m keeping calm and ketoing on!!! Thank you so much for checking in on me!!! Happy Thursday!!!
ketana
(Kel Ta)
#68
So glad to hear it! Its so great to get to that point where its not on ones mind all the time! Sheesh- it can be hard! I am so glad you found a good rhythm! And great progress! Yay! And super cuties dog! Is she/he a vizsla?
Fiorella
#69
Yay! I’m so happy to learn of your progress. Bravo for sticking with it and getting results!
Troy001
(Troy John)
#70
Ketana, I am thinking I have the same issue. Started Keto 2.5 months ago and cant shake of the tiredness. It was ok for a month a so, energy levels were good and I was optimistic. But now, even though I keep track of my macros, do the right things, I am extremely fatigued. Please tell me more on how you were able to combat this. Thanks.
ketana
(Kel Ta)
#71
Hi John, the electrolytes are a serious prob when becoming fat adapted- it truly took me at least a year to get stabilized and fully fat adapted so give yourself time but do not skimp on good electrolytes. Try to stay on top of water, salt intake, and magnesium and pottassium. Magnesium pottasium aspartate did wonders for me when I took it at night. Constipation will make you tired too and if you are not eating enough fat with lean meat then that can lead to slow bowel movement and constipation. Spread the protein out throughout your meals- too much at a time can induce fatigue. Other problems include an increased sensitivity to caffeine in the form of coffee, tea and chocolate which can also make energy levels very variable (high and then tired). Initially if you need to add fat to lean meat you can use MCT or coconut oil which is directly absorbed through the lacteals in the small brush border of the intestine and can give some immediate energy. I think it sometimes is just time too- being patient- waiting for your tissues to heal and the body to become an expert fat and ketone burner. Good luck!
Troy001
(Troy John)
#72
Thank You, Kel Ta, for your feedback. I appreciate it. I am doing all the right things, but the fatigue is too overwhelming. Waking up tired is not a good feeling as you probably know. I do have a problem with taking mag / pot supplements but try to get it from avocados and other foods. Thanks again for your advice.
ketana
(Kel Ta)
#73
yeah John, I found at a certain point my ability to absorb electrolytes from food sources was not enough- the electrolyte at night did wonders! keep on keeping on but also know when to get your testing to make sure something else isn’t going on too.
jkungcho
(Joy Cho)
#74
Thanks for the reminder about the need for electrolytes, Ketana!!! My 14 year old started 6 weeks ago on this WOL and he’s lost 24 pounds so far which I find to be absolutely fantastic!!! His biggest complaint is his lack of energy and that he’s more tired than he was before starting keto.
I remind him on a daily basis to drink his electrolytes, but he’s 14 and he has other priorities. (HA!!) Last night he came down for dinner and put his head down on the table. He said he didn’t feel well. It turns out he wasn’t getting in his fluids for the day, but he had a deliciously satisfying meal earlier. He seemed to do better after he got in some electrolytes. Happy Wednesday!
ketana
(Kel Ta)
#75
24 lbs is impressive- yes electrolyte fatigue is not fun- glad he got some in him!
Sheri_Knauer
(Sheri Knauer)
#76
I too struggle with bouts of fatigue, like right now. I know I don’t get enough sleep over all (last night I got more than usual, 7 hours) and I go between times of high energy and times when just walking around seems to take a lot more energy than I have, like earlier today, to feeling like Im ready to fall asleep, like now sitting down helping my daughter with her math homework. I know I get plenty of calories and do supplement so Im wondering if it could be something I eat. Just before the ready to fall asleep feeling, I ate some pepperoni with parmesan cheese, 1/2 and avocado, and 1oz of macadamia nuts.
Its frustrating because I have been keto over 9 months, have never cheated because I don’t feel the need to cheat. I just wish it was easier to pinpoint one thing in particular that triggers the fatigue. Right now Im drinking some coffee with some MCT oil and HWC in an attempt to wake up a bit since I don’t have the luxury of resting or taking a nap.
Joy_Kung
(Joy Kung)
#78
| I’ve noticed when I’m feeling fatigued and lethargic that I’m electrolyte deficient. I drink a bottle of electrolyte water and that quickly improves my energy levels. I try to drink 1 a day now. I expect I’ll need more during the hotter days. I also try to add more salt to my daily, but it’s hard to reach that goal which probably explains my muscle cramps even when supplementing with magnesium capsules. I’ve read other folks buy veggie capsules and fill them with pink Himalayan salt to help meet their daily requirements. I haven’t gotten around to that but am serially considering it since I just don’t eat enough to get all that salt in. For now, I measure the daily 3 tsp of salt and put it in a container and swallow a pinch or 2 at a time when I’m drinking my water throughout the day.
| From:“Sheri Knauer” ketogenicforums@discoursemail.com
| | Sheri_Knauer
May 21 |
I too struggle with bouts of fatigue, like right now. I know I don’t get enough sleep over all (last night I got more than usual, 7 hours) and I go between times of high energy and times when just walking around seems to take a lot more energy than I have, like earlier today, to feeling like Im ready to fall asleep, like now sitting down helping my daughter with her math homework. I know I get plenty of calories and do supplement so Im wondering if it could be something I eat. Just before the ready to fall asleep feeling, I ate some pepperoni with parmesan cheese, 1/2 and avocado, and 1oz of macadamia nuts.
Its frustrating because I have been keto over 9 months, have never cheated because I don’t feel the need to cheat. I just wish it was easier to pinpoint one thing in particular that triggers the fatigue. Right now Im drinking some coffee with some MCT oil and HWC in an attempt to wake up a bit since I don’t have the luxury of resting or taking a nap.
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remarkableAB
(Andrea)
#79
IMO, you eat too much and this is why you were experiencing difficulties in getting keto-adapted.
Chance
(David)
#80
I agree. It is frustrating.
I think eating in a keto way provides so many benefits, when I struggle with something it is tempting to think like the dieters I used to be, that is my fault, that I am doing something wrong .
I have not been keto as long as you @Sheri_Knauer but I also swing between high energy and flat out fatigue. I take the view that if I feel tired I should rest, even if I don’t know why I am tired.
But I still wish I had the boundless energy some others describe having. 
Heidi_Barrett
(Heidi )
#81
Regarding the fatigue: I have a friend who is chronically iron deficient. It doesn’t matter how much she tries to get from her diet, her body just doesn’t take it up the way it should. I would have your Iron levels checked as perhaps you are experiencing this too.
Have you ever felt like your tong was burning?
pull back your bottom eyelids…are they pale?
She needs to get injections to get her iron up and she goes from zombie to normal happy person!!!
Good luck