Electrolytes guide
3 min read
Electrolytes are minerals that carry electrical charge and keep your nerves, muscles, and heart working. On keto, you lose them fast — and replenishing them is the difference between feeling great and feeling awful.
Sodium — the big one
Target 3-5 g per day (about 1.5-2 tsp of salt). Best sources: salted broth, pickles, olives, salted nuts, and simply salting your food generously. Most people under-salt because of decades of low-salt messaging.
Magnesium — for sleep and cramps
Target 400 mg per day. Magnesium glycinate (for sleep) or citrate (for digestion) are the most bioavailable forms. Food sources: spinach, pumpkin seeds, dark chocolate, almonds. A nightly supplement stops leg cramps.
Potassium — the quiet one
Target 3-4 g per day. Avocado (1,000 mg each), spinach, salmon, mushrooms, and chicken are top sources. Lite Salt (half sodium, half potassium chloride) is a cheap way to hit targets if whole foods fall short.
- 3-5 g sodium, 400 mg magnesium, 3-4 g potassium daily
- Bone broth covers sodium + some potassium fast
- Magnesium supplement at night fixes leg cramps
- Under-salting is the #1 beginner mistake