You can take any form of magnesium that your body absorbs well, including epsom salts and sprays. I've not used a liquid magnesium myself, but I think @Sunny_Bunny_ had a magnesium powdered drink (I wanna say it was some lemonade flavor that was really tart) that she tried with some success. However she moved on to other forms due to cost, if I remember correctly.

@kfat1

kfat1 wrote: »

Thank you so much @KnitOrMiss . I am going through serious keto flu and find it difficult to swallow some of the huge magnesium capsules. The leg cramps and body aches are awful, so anxious to get my electrolytes in order.

I actually think the cramps are more due to low sodium than magnesium. But I do think supplementing magnesium is a good idea. Just that sodium is the primary cause of symptoms.
The magnesium drink I originally found was this one. It does have other minerals and stuff too so that was nice.
Pure Essence Labs Ionic Fizz Magnesium Plus - Calming, Natural Anti Stress Supplement Powder - Raspberry Lemonade - 12.06 oz https://www.amazon.com/dp/B0011865NQ/ref=cm_sw_r_cp_api_.ha3zbHZK4TEE
It's pricey so I switched to buying bulk magnesium carbonate which was the same form as in that drink. It doesn't taste great just in water but if you flavor the water or make it a salt water/magnesium shot to get a dose of both it goes down easier.
This one is popular also. These both taste quite tart and I generally preferred to take them in less water and just down it.
Natural Vitality Natural Calm Magnesium Anti Stress, Organic, Raspberry Lemon, 16 oz https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_Rja3zb7QD6D4W

Again, your symptoms sound mostly sodium related though and you can fix that within 15 minutes with what you already have in your kitchen. Add 1/2tsp to some water and down it. Do it again a few times a day. Aim for 2 tsp to get around 4600mg a day and also salt food.

kfat1 wrote: »

Thanks @Sunny_Bunny_ I really didn't think about it being sodium. I did take some magnesium last night and am epsom salt bath only to awaken in sever muscle pain and cramps from my hips down. Also noticed heart palpitations, so have upped my sodium intake for today. I hope it works as I am really starting to feel lethargic and out of sorts. First time I have experienced this.

Sodium supplementation isn't optional when you cut carbs. The lower carb you go the more sodium you need every single day.
Here's some info on why
https://jonnybowden.com/salt-and-the-low-carb-diet/

Ketogains recommends 5000-7000mg a day. Every day.
It's a good idea to supplement magnesium (I wouldn't actually supplement potassium beyond a few shakes of NuSalt) because if sodium is kept up on a daily basis you shouldn't be wasting the others to begin with.

Most folks get enough potassium through food, so be careful supplementing it. If you are not eating organic, grassfed meats and veggies, you're unlikely to get enough magnesium through food, as foods are depleted for a number of reasons (pesticides, soil depletion, GMO's, etc.), so make sure your vitamins cover your true needs. The simplest way to tell on magnesium is to increase the amount until you have a digestive response (aka loose stool), then reduce the dosage until the side effect stops. That's your own threshold, in simple terms - there are so many other factors, but that's an easy way to check...

@KarblessKreature - Remember, at this point, nutritional labels are not required to list potassium, so it is entirely possible that you're getting enough potassium and not knowing it. Chicken is a good source, as is coffee, among others. Most of us don't end up deficient in potassium without a specific health condition or extreme depletion in sodium AND magnesium...as it's the last to dump. Too much potassium is as dangerous as too little, so keep a close eye on any symptoms of over or under dosing.

Just as an example, I was using lite salt in a keto electrolyte drink, and the potassium was causing me to dump magnesium -- because I was getting enough potassium in my dietary intake, but my magnesium was widely depleted. Magnesium is used and needed in over 300 bodily processes, and something like 90% of the first world population is deficient, 75% of that 90% don't even know it. The magnesium and potassium, and sodium tests in a CMP (comprehensive metabolic panel) are nearly useless, as the body keeps a very delicate balance of these electrolytes in the blood. Your body will essentially strip mine your bones and muscles to keep that blood balance, leaving you woefully depleted of resources without much warning until you end up with muscle cramps, insomnia, and heart palpitations, headaches, and the like... Those tests only show the depletion when they're at a level of you needing to be hospitalized, not have a little supplement...

Watch the symptoms, run the tests, but keep perspective. Good luck!

Anyone taking MSM as a supplement should keep an eye on magnesium as well since MSM tends to boost magnesium metabolism.

When people say they are taking melatonin to help them sleep I always ask them if they are also taking magnesium, because magnesium is required for melatonin uptake...doesn't do you any good to have an abundance of melatonin if you lack the magnesium to absorb it.

tcunbeliever wrote: »

When people say they are taking melatonin to help them sleep I always ask them if they are also taking magnesium, because magnesium is required for melatonin uptake...doesn't do you any good to have an abundance of melatonin if you lack the magnesium to absorb it.

Thanks for the information, I have been having trouble sleeping at night since doing Keto. I will give the magnesium supplement a shot.