When I started the Virta plan and low carb eating, I quickly learned that it is not just about cutting carbs. Your body needs support, especially when it comes to electrolytes. That is where magnesium supplements came in for me.
The Virta team recommended magnesium because low carb eating can cause your body to lose more water and electrolytes.
That can sometimes lead to muscle cramps, tiredness, muscle weakness, or that “something feels off” feeling.
I’ve had muscle cramps and believe me, it’s no joke. It’s painful and has kept me up at night.
Magnesium plays an important role in the human body, especially with muscle function, muscle contraction, the nervous system, energy production, blood sugar levels, bone health, heart health, and even better sleep.
Magnesium is an essential mineral and an abundant mineral in the body. It has a crucial role in hundreds of biochemical reactions, so getting enough magnesium really matters. The National Institutes of Health says adult women generally need around 310 to 320 mg of magnesium daily, depending on age, and adult men need around 400 to 420 mg.
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Why Magnesium Matters on a Low Carb Plan
When you eat low carb, especially on a plan like Virta, your body may release extra water. Along with that water, you can lose minerals. That is why magnesium supplementation can be a good idea for some people, especially if your team or healthcare provider recommends it.
For me, using Mag64 Magnesium Chloride with Calcium Tablets felt like one more way to support my body while changing how I eat.
This supplement contains magnesium chloride, which is one form of magnesium.
There are many different types of magnesium, including magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium sulfate.
Some people like magnesium glycinate as a sleep aid, while magnesium citrate and magnesium oxide may be more likely to have a laxative effect for some people.
Good Food Sources of Magnesium
The best way to support your overall health is still a healthy diet and a well-balanced diet with dietary sources of magnesium. Some good sources of magnesium include:
- Leafy greens and green leafy vegetables
- Nuts and seeds
- Beans
- Whole grains
- Dairy products
- Dark chocolate
- Other magnesium-rich foods
Now, with low carb eating, some foods like whole grains may not fit your plan the same way they would for someone else. That is why it helps to know your own nutritional needs and talk with your primary care doctor, primary care provider, or health care provider if you are unsure how much magnesium you need.
My Experience With This Supplement
I use this because it was recommended by the Virta team, and it fits into my low carb lifestyle. I wanted something simple that could help support my body’s magnesium needs without making my routine complicated.
I especially like having magnesium as part of my routine because I work out, I eat low carb, and I want to avoid feeling run down. I also want to support my energy levels, strong bones, and daily wellness.
This is not something I look at as a “miracle pill.” It is more like a quiet helper. Not flashy. Not exciting. Just useful. Kind of like having backup batteries in the drawer. You may not think about them until you need them.
Possible Signs You May Need More Magnesium
Some symptoms of magnesium deficiency or low magnesium levels can include:
- Muscle cramps
- Muscle weakness
- Low energy
- Trouble sleeping
- Headaches or migraine headaches
- Irregular feelings in the body
In severe cases, severe magnesium deficiency may contribute to more serious issues like abnormal heart rhythm, irregular heartbeat, and even cardiac arrest, so this is not something to play guessing games with. A blood test may help your provider check levels, although magnesium can be tricky because not all of it shows up in the blood.
Always talk to your doctor or healthcare provider before starting any new supplements, especially if you have existing health conditions, take medications, or are unsure about your magnesium levels.
Health Benefits Often Connected to Magnesium
Magnesium may support:
- Muscle function
- Energy production
- Bone health
- Heart health
- Blood vessels
- Blood sugar levels
- The immune system
- The nervous system
- Vitamin D function
- Better rest and relaxation
Some research has also looked at magnesium and insulin resistance, high blood pressure, heart disease, and a lower risk of certain health conditions, but there is still limited evidence in some areas and more clinical trials are needed. The FDA has allowed a qualified claim about magnesium and reduced risk of high blood pressure, but the evidence is not considered conclusive.
Side Effects and Safety
Too much magnesium from food is usually not a problem for healthy people because the kidneys remove excess magnesium. But high doses from dietary supplements can cause side effects like diarrhea, nausea, and stomach cramping. NIH notes that magnesium carbonate, chloride, gluconate, and oxide are among the forms commonly linked with diarrhea.
Also, if you have kidney disease, take proton pump inhibitors, or have other health conditions, it is especially important to check with your healthcare provider before taking magnesium. You do not want to take too little magnesium, but you also do not want to overdo it.
Pros and Cons
Pros
| What I Like | Why It Matters |
|---|---|
| Supports low carb eating | Helpful when following the Virta plan |
| Contains magnesium chloride | One common form of magnesium |
| Includes calcium | Supports bone health and strong bones |
| Helps support muscle function | Useful if you deal with muscle cramps |
| Easy to add to a routine | No mixing powders or complicated steps |
| Good for older adults to ask about | Magnesium needs can matter more with age |
Cons
| What to Know | Why It Matters |
|---|---|
| Tablets may feel large | Some people may not like swallowing pills |
| May cause digestive side effects | Too much can have a laxative effect |
| Not every form works the same | Magnesium glycinate, citrate, oxide, sulfate, and chloride may feel different |
| Not a replacement for food | Magnesium-rich foods still matter |
| Ask your provider first | Especially with kidney disease or medications |
Simple Review Chart
| Category | My Take |
|---|---|
| Ease of Use | Simple daily tablet |
| Best For | Low carb eaters, Virta users, people needing electrolyte support |
| Main Mineral | Magnesium chloride |
| Added Support | Calcium for bone health |
| Food Still Matters | Leafy greens, dark chocolate, dairy products, nuts, seeds, and other magnesium-rich foods |
| Watch Out For | Side effects from high doses |
| My Overall Opinion | Worth considering if your health care provider recommends it |
Who This May Be Good For
This may be a good fit for:
- People on a low carb plan like Virta
- Those dealing with occasional muscle cramps
- Older adults trying to support overall health
- Anyone who may not get enough magnesium through dietary intake
- People looking for simple magnesium supplementation
- Those wanting support for muscle function, energy production, and bone health
Who Should Be Careful
Talk to a healthcare provider first if you:
- Have kidney disease
- Take medications like proton pump inhibitors
- Have heart rhythm issues
- Are dealing with serious health conditions
- Are already taking other dietary supplements
- Are unsure about the amount of magnesium you need
Final Thoughts
For me, Rising Mag64 Magnesium Chloride with Calcium Tablets makes sense because I am on the Virta plan, eating low carb, working out, and trying to keep my electrolytes balanced. Since it was recommended by the Virta team, I feel comfortable using it as part of my routine.
Magnesium is not exciting like a new gadget, but it does a lot behind the scenes. It supports the body in quiet ways, from muscle function to energy production to bone health. And when you are changing your diet for a long time, especially with low carb eating, those little behind-the-scenes helpers can make a big difference.