What Electrolytes Should I Be Taking?

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When beginning the Ketogenic Diet, it's important to pay attention to getting in your electrolytes. These will be key to staying high energy, hydrated, and to preventing the Keto Flu.

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When beginning the Ketogenic Diet, it’s important to pay attention to getting in your electrolytes. These will be key to staying high energy, hydrated, and to preventing the Keto Flu.

What Electrolytes Do I Need On Keto?

Electrolyte essential for the Keto Diet are: Potassium: 3500-4700 mg, Sodium: 2000-4000 mg, Magnesium: 350 mg

I’m a fan of Dr. Berg’s Electrolyte Powder for those just getting started with the keto diet.

Potassium

  • How Much: 3,500 mg a day or more on Keto. Some say as much as 4,700 mg.
  • What it does: Stores sugar as glycogen so you won’t have to eat as often

How to Take it: With food or Supplements

Potassium Rich Foods

Avocados, Spinach, Broccoli, Salmon, Beef, Mushrooms, Cauliflower, Squash, Cream of Tartar  

It’s going to be hard to get in all that Potassium. I use Dr. Berg’s Electrolyte Powder and Wheatgrass Powder for a full day’s dose.   The Keto Kit is the best value for getting started. I’ve bought mine on Amazon and through specials from Dr. Berg. Potassium pills are going to be nowhere near what you need in a day, so I wouldn’t bother.

If you can work Cream of Tartar into your recipes, 1 tsp is around 1,500 mg of Potassium!

Sodium

Stop avoiding salt. It’s going to be very important for your ketogenic lifestyle.

  • How Much: 2,000 to 4,000 mg a day or more on Keto.

How it functions: Required for hydration. Sodium is in our bloodstream so there is no real “back up” to pull from when you remove the sodium-rich foods to reduce carbohydrates.

How to Take it: With food or Supplements

You only need 1 tsp of salt to get in most of your daily sodium. There is around 2500 mg in one tsp.

Sodium Rich Foods

  • Salt – Use Celtic Sea Salt or Pink Himalayan Salt on your meats and Veggies
  • Sole Water – Fill a glass jar with pink Himalayan Salts and water. In 24 hours, you have SOLE water. Use 1tsp in a glass of water and drink. Do not use a metal jar or spoon for your sole water.

Magnesium

How Much: 350 mg per day How it Functions: People who consume a low-carb diet can become magnesium-deficient. This mineral is essential to maintaining a normal heart rhythm, muscle and nerve function, and improving the immune system.

It’s also helpful for maintaining healthy bones and assists with more than 300 other bodily functions. How to Take It: Food or supplements

Magnesium Rich Foods

  • Green Leafy Vegetables – You’ll never go wrong with these. They contain about 110 mg of magnesium. Greens are also a great source for Vitamins A, C, and iron.
  • Almonds and other Nuts or Seeds – A snack food so rich in nutrients especially magnesium.
  • Fatty Fish like Mackerel or Pollock – An excellent source of protein. Try mixing it with green leafy or avocados and you’ll get plenty of magnesium.
  • Dark Chocolate – Yes, we’re talking about your comfort food. One serving could give you about 65 mg of Magnesium.
  • Avocados – A heart-healthy food rich in monounsaturated fats. It’s also good for the skin.

You can get 1/3 of your daily dose from Dr. Berg’s Electrolyte Powder which can be taken twice per day, morning and night.

If taking magnesium, choose one that ends in “ate” like gylcinate. 

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