Getting electrolytes right on keto
Most keto problems are really electrolyte problems. Here is how to fix them.
Why keto drains electrolytes
On keto, lower insulin tells your kidneys to release sodium and water, and potassium and magnesium follow them out. That is why the cramps, fatigue, headaches and brain fog people blame on keto are usually just low electrolytes. Replacing them is the single most effective fix for feeling bad on a low-carb diet.
How much you need
Keto raises your targets above the usual advice:
- • Sodium: roughly 3 to 5 grams a day, which means salting food freely, not restricting it
- • Potassium: around 3 to 4 grams a day from food
- • Magnesium: about 300 to 400 mg a day, often easier to hit with a supplement
The best whole-food sources
You can cover most of this with food. Salt your meals and sip broth for sodium. Eat avocado, leafy greens, salmon and mushrooms for potassium. Get magnesium from nuts, seeds, spinach and dark chocolate. A glass of water with a pinch of salt and a squeeze of lemon is a simple homemade electrolyte drink.
Signs you are low
Muscle cramps, especially at night, plus headaches, dizziness when you stand, fatigue, irritability and heart palpitations all point to low electrolytes. They usually clear within a day of topping up sodium first, then potassium and magnesium. If symptoms are severe or persistent, see a doctor, particularly if you take blood-pressure or kidney medication.
Frequently asked
What electrolytes do you need on keto?+
Sodium, potassium and magnesium are the big three. Keto increases your loss of all three, so aim for about 3 to 5 grams of sodium, 3 to 4 grams of potassium and 300 to 400 mg of magnesium a day.
Why do I get cramps on keto?+
Muscle cramps on keto are usually low sodium, potassium or magnesium. Salt your food, eat avocado and leafy greens, and consider a magnesium supplement to stop them.
Should I take an electrolyte supplement on keto?+
Food can cover most of it, but a sugar-free electrolyte mix or a magnesium supplement helps many people, especially in the first weeks or if you exercise and sweat a lot.