IMPORTANT Electrolytes You Need (ESPECIALLY on Keto!)

Hey. Hi! What’s up? I hope you’re having a blessed day. We’re gonna chat a little bit about theeeeeeee nutritionals today 🙂

I’m pointing this out because the past week has been rough for me energy and mood wise, so I’m looking into electrolyte balance.

According to Medical News Today, “An electrolyte is a substance that conducts electricity when dissolved in water. They are essential for a number of bodily functions. The symptoms of electrolyte imbalance can include twitching, weakness and, if unchecked, seizures and heart rhythm disturbances.”

Symptoms of electrolyte imbalance:

  • irregular heartbeat
  • weakness
  • bone disorders
  • twitching
  • changes in blood pressure
  • confusion
  • seizures
  • numbness
  • nervous system disorders
  • excessive tiredness
  • convulsions
  • muscle spasm

Carbs hold onto water and electrolytes, and when the kidney flushes out more water during ketosis (as it naturally does), so do these electrolytes.  Make sure you replenish them accordingly!

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Here are some general guidelines for the amount of electrolytes to get:

  • 3-5g magnesium

  • 5-7g sodium

  • 3-4g potassium (heart palpitations, anyone?)

I did some outsourcing for where you could get them.

Sources for magnesium:

  • Almonds – 77 mg of magnesium
  • Brazil nuts – 107 mg magnesium
  • Mackerel – 129 mg of magnesium
  • Salmon – 46 mg of magnesium
  • Spinach – 157 mg of magnesium
  • Bone broth – VARIES, 1 cup contains about 120 mg of magnesium

I personally always take magnesium at night too. Did you know that 1g of carbs takes 54 mg of magnesium to buffer? Here’s one that I personally recommend(it;s the most absorbable form).

Sources for sodium:

  • Mackerel – 153 mg of sodium
  • Bouillon cubes — ?? varies
  • Sea salt, 1 teaspoon (6 g) – 2,360 mg of sodium

I personally just salt my food VERY VERY GENEROUSLY. Like…a WHOLE LOT of salt. I generally go for Himalayan sea salt, which is all natural, pink and pretty, and contains trace minerals.

Sources for potassium

  • Almonds –  208 mg of potassium
  • Brazil nuts – 206 mg of potassium
  • Mackerel – 534 mg of potassium
  • Spinach – 839 mg of potassium
  • Bone Broth = 528 mg of potassium
  • Turkey breast – 403 mg of potassium
  • Beef steak – 581 mg of potassium

Here’s a potassium supplement you can take.

So I’m going to start buying a bunch of turkey breast, steak, mackerel, salmon (not that I don’t already!), and make my own bone broth.


Do you supplement with electrolytes? Do you have any of these symptoms?

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