Animal-based is a nutrient-dense way of eating built on animal foods such as meat, organs, eggs, fish, shellfish and dairy. Many also include fruit, berries, honey and natural fats like butter or tallow. The diet can be very nutrient rich, but even a nutrient-dense diet can have certain nutritional blind spots. One mineral worth understanding better is magnesium.
Why is magnesium important?
Magnesium is an essential mineral needed for hundreds of enzymatic processes in the body. It is involved in normal energy metabolism, normal muscle function, normal nervous system function, electrolyte balance, and reduced tiredness and fatigue.
This makes magnesium particularly relevant for people who train, sweat a lot, sauna frequently, eat low carb, or experience muscle tension, fatigue or impaired recovery. Magnesium is not a miracle fix, but it is a fundamental mineral the body needs to function normally.
Why might magnesium be especially relevant on an animal-based diet?
Animal-based does not automatically mean you get too little magnesium. Meat, fish, eggs, shellfish and dairy contribute magnesium in varying amounts, and these foods generally have high bioavailability and are free from many of the antinutrients found in certain plant foods.
Traditional nutrition tables often highlight nuts, seeds, legumes, whole grains and some green plants as rich in magnesium. The problem is that magnesium content on paper does not always reflect how much the body can actually absorb. Several of these foods contain antinutrients such as phytic acid, oxalates and other plant defense chemicals that can bind minerals and impair absorption.
It is therefore more relevant to look at both amount and bioavailability. An animal-based diet can provide a strong nutritional foundation, but magnesium may still be worth reviewing for some people, especially with strict carnivore, low-carb diets, hard training, heavy sweating, sauna, stress, or low intake of dairy, organs and mineral-rich water.
This does not mean everyone eating animal-based needs a magnesium supplement. However, it can be wise to evaluate magnesium, salt, fluids and other electrolytes as part of the whole, especially if you experience fatigue, muscle tension, cramping tendency, impaired recovery, or symptoms in connection with low-carb eating.
Animal-based is not always the same as keto or carnivore
An important distinction is that animal-based does not necessarily mean a strict low-carb diet. An animal-based diet can include fruit, berries, honey and dairy, which yields a higher carbohydrate intake than strict keto or carnivore.
This matters for electrolyte balance. With strict low-carb and ketogenic diets, insulin response often drops, which can lead the body to excrete more sodium and fluid via the kidneys. That is one reason why people starting keto or carnivore sometimes experience headaches, fatigue, dizziness or a worse training feel at first.
Therefore, electrolytes are often extra important with strict carnivore or keto, while a more flexible animal-based diet with fruit, honey and dairy can be easier to balance.
Magnesium, salt and electrolytes – what’s the difference?
When people talk about magnesium on animal-based or low-carb diets, they often really mean overall electrolyte balance. Electrolytes are minerals that carry an electrical charge and are crucial for fluid balance, nerve signaling and muscle function.
- Sodium is important for fluid balance, nerve signals and muscle contraction.
- Potassium contributes to normal muscle function and normal nervous system function.
- Magnesium contributes to normal muscle function, electrolyte balance and normal nervous system function.
- Chloride works together with sodium and contributes to normal digestion through production of hydrochloric acid in the stomach.
A common mistake on low-carb diets is to focus only on magnesium while forgetting salt. For many, sodium and fluids are the first things to review, especially with training, sauna, fasting or in a hot climate.
Common signs that you should review magnesium and electrolytes
The following signals can have many causes, but they may be reasons to review fluids, salt, magnesium and other electrolytes:
- fatigue or low energy
- muscle tension or cramping tendency
- headaches in connection with low-carb
- dizziness when you stand up quickly
- worse training feel
- cravings for salt
- impaired recovery
- sleep that worsens after changing diet
These signs are not diagnostic of magnesium deficiency. Recurring, severe or new-onset symptoms should be assessed by healthcare professionals, especially with cardiovascular disease, kidney problems, blood pressure medication or other medications.
Do you get magnesium from animal foods?
Yes, animal foods contribute magnesium. Fish, shellfish, meat, eggs and dairy contain magnesium in varying amounts. We always recommend basing your intake on nutrient-dense food: meat, organs, eggs, fish, shellfish, dairy if tolerated, natural fats like butter and tallow, sufficient salt, and fruit, berries or honey if you need carbohydrates. Supplements should be used as a complement when needs exceed what the diet provides, not as a replacement for a well-planned diet.
Why can a low-carb diet increase the need for salt?
When carbohydrate intake drops sharply, the body’s glycogen stores often decrease. Glycogen binds water, which means the body can lose more fluid at the start of a low-carb period. At the same time, lower insulin can contribute to the kidneys excreting more sodium.
This is why many who eat keto or carnivore feel better when they focus not only on magnesium but also on salt, fluids and potassium. For some, headaches, fatigue and low energy on low-carb are more about electrolytes than calories.
A practical first step is to salt food to taste, drink to thirst, and pay extra attention to electrolytes during training, sauna, fasting or in hot weather.
Which magnesium works best on an animal-based diet?
For most people who want broad magnesium support, Magnesium M4 is the best fit. Magnesium M4 contains several different forms of magnesium and is designed to support the body’s magnesium needs throughout the day.
This makes the product relevant for those who want to support normal muscle function, normal nervous system function, normal energy metabolism and electrolyte balance.
Magnesium M4 is particularly interesting on animal-based because needs often aren’t just about sleep, but also energy, muscles, training, stress load and recovery.
When is Electrolytes Plus+ better?
If your needs mainly involve sweating, fluid balance, training, sauna, fasting or strict low-carb, Electrolytes Plus+ is a good complement to Magnesium M4 and more relevant than a standalone magnesium supplement.
Electrolytes Plus+ contains several key electrolytes, including sodium, chloride, potassium and magnesium. This makes the product especially useful when the body loses fluids and minerals through sweating, or when sodium excretion increases on low-carb diets.
We see Electrolytes Plus+ as one of the most relevant supplements for people who eat strict animal-based, carnivore or keto and who also train, sauna, fast or sweat a lot.
When is Mineral Complex Plus+ appropriate?
Mineral Complex Plus+ is a better fit when you want broader mineral support, not just magnesium. It can be relevant for people who want to complement their diet with several minerals at the same time.
Should you take magnesium in the evening?
It depends on the goal. If the goal is daily magnesium support for muscles, energy and the nervous system, Magnesium M4 can be taken with meals during the day.
If the goal is mainly an evening routine, relaxation and sleep-related recovery, our standalone Magnesiumglycinat or Sleep Plus+ may be more relevant.
This article focuses primarily on animal-based, low-carb, mineral intake and electrolytes. If you want to dive deeper into magnesium in the evening, we recommend contacting our customer service via email and we will send you our free sleep protocol.
Our practical approach for animal-based
For someone eating animal-based and wanting to optimize magnesium and electrolytes, we recommend starting with the basics.
1. Build your diet on nutrient-dense animal foods
Prioritize meat, organs, eggs, fish, shellfish and dairy if you tolerate them. Use natural fats like butter and tallow. Add fruit, berries or honey if you do better with carbohydrates.
2. Salt your food to taste
Salt needs increase with low-carb diets, sweating, sauna, fasting and hard training. Many who eat very “clean” food get less salt than before because ultra-processed foods are often a major sodium source in modern diets.
3. Use electrolytes when sweating or on low-carb
With keto, carnivore, training, sauna or hot weather, Electrolytes Plus+ is a good complement to Magnesium M4.
4. Complement with magnesium
Magnesium M4 is suitable when you want broad daily magnesium support. Magnesiumglycinat or Sleep Plus+ are better when the focus is an evening routine and sleep-related recovery.
5. Review the whole picture
Sleep, daylight, stress, movement, fluids, protein intake and digestion also affect how you feel. Magnesium and electrolytes work best as part of a well-thought-out whole.
Common mistakes on animal-based and magnesium
A common mistake is to only add magnesium but forget salt. With strict low-carb, sodium loss can be a more important first issue than magnesium.
Another mistake is drinking a lot of water without electrolytes. Too much fluid relative to salt can dilute electrolyte balance and make you feel worse, not better.
A third mistake is thinking stricter is always better. Some do great on carnivore, while others feel better with animal-based plus fruit, berries, honey or dairy. The body’s needs vary depending on training, stress, hormones, digestion, sweating and sleep.
Summary
Animal-based is a nutrient-dense way of eating with many benefits, but magnesium and electrolytes may deserve extra attention, especially if the diet is strict, low in carbohydrates or combined with training, sauna, fasting or heavy sweating.
Magnesium contributes to normal muscle function, normal nervous system function, normal energy metabolism, electrolyte balance and reduced tiredness and fatigue. But on low-carb it is not just about magnesium. Salt, fluids, potassium and chloride are important too.
For most people, we first recommend a nutrient-dense animal-based diet, sufficient salt and good hydration routines. If needed, Electrolytes Plus+ can be used for electrolyte balance, Magnesium M4 for daily magnesium support and Mineral Complex Plus+ for broader mineral support.
Supplements should always complement a good lifestyle, not replace nutrient-dense food, sleep, sunlight, movement and recovery.
Frequently asked questions about animal-based and magnesium
Do you need magnesium if you eat animal-based?
Animal-based can be very nutrient-dense, but magnesium intake may be lower if you do not eat organs, shellfish or dairy.
Is magnesium extra important on carnivore?
With strict carnivore or keto, electrolyte balance can be affected more than with a flexible animal-based diet. Then it is important to review salt, fluids, potassium and magnesium.
What’s better: magnesium or electrolytes?
If the focus is daily magnesium support, Magnesium M4 is a good fit. If the focus is low-carb, sweating, sauna, training or fluid balance, Electrolytes Plus+ often fits better because it provides several electrolytes at the same time. However, Magnesium M4 has a higher dose, which may be needed.
Why do some people get headaches on low-carb?
One possible reason is a change in fluid and electrolyte balance, especially increased loss of sodium and water at the start of low-carb. However, headaches can have many causes and should be evaluated if recurring, severe or new-onset.
Which supplement do we recommend on animal-based?
We primarily recommend Magnesium M4, Electrolytes Plus+ for low-carb, sweating and fluid balance. For broader mineral support, Mineral Complex Plus+ can be relevant.
