Do you need electrolyte supplementation during a keto diet? | EXCLUSIVE OFFER !

There is growing recognition that keto diets can be very healthy and nutritionally complete. Meat, fish, eggs, dairy products, nuts and vegetables are rich in all the essential nutrients your body needs every day. In some cases, however, mineral supplementation known as electrolytes may be beneficial.

Indeed, when carbohydrate intake is extremely low, electrolytes – especially salt levels – may not be balanced and, if this happens, you may not feel at your best.


Symptoms of an electrolyte deficiency and what to do about it

Want to know more about why electrolytes can lose their balance with low carb foods and other options to absorb more of them in your diet? Keep reading!

Sodium

According to many health organizations, most people should reduce their sodium intake to prevent high blood pressure and other health problems. On high carbohydrate diets, this might be true. However, some of the evidence of the trial shows a low effect of low blood pressure with no clear indication of an improvement in overall health, and many observational studies suggest that the optimal sodium intake is between 3 and 6 grams per day. Plus, with a keto diet, your sodium needs may actually increase, due to increased losses by the kidneys. Therefore, with a keto diet, we are generally more concerned with too little sodium than with too much.

Reasons for a possible deficiency

When carbohydrate consumption is significantly reduced, blood insulin levels decrease and the amount of sodium lost increases. If sodium is not replaced, you may experience a variety of symptoms.

sYMPTOMS

  • Tired
  • Weakness
  • Headache
  • Difficulty concentrating

Daily need: Most people on a low carbohydrate diet will feel better with 3 to 7 grams of sodium (7 to 17 grams of salt, or 1 to 3 teaspoons).

Note that salt and sodium are not quite the same when you calculate your daily consumption. Salt contains only 40% sodium and the rest is another mineral, chloride. So while you increase your sodium intake by eating more salt, it's important to remember that eating a teaspoonful (6g) of salt only provides you with 2.4g of sodium.

Add salt to your diet

Most people consume at least 2 g of sodium in their food. You can add a teaspoon of salt to a quart of water and drink it during the day (remember that a teaspoon of salt provides about 2.4 g of sodium). Another strategy is to drink broth or broth, which contains about 1 g of sodium per cup.

If you do physical exercise, adding sodium before workout can improve your performance. In their book The Art and Science of Carbohydrate Performance, Drs. Phinney and Volek recommend taking ½ teaspoon of salt in the half hour before exercise.

Note: If you have high blood pressure, heart failure or kidney disease, talk to your doctor before increasing your sodium intake.


Potassium

When your body loses sodium, your kidneys excrete more potassium in order to maintain balance.

sYMPTOMS

  • Muscle cramps
  • Muscle contractions
  • Heart palpitations / Increased heart rate awareness

Daily need: 3000 to 4700 mg (3 to 4.7 g) of potassium

Although most foods only contain low to modest amounts of potassium, there are several sources of low carb that can help you meet your daily needs.

Foods rich in potassium

To get more potassium in your diet, you can take potassium supplements. Or, why not try adding a lawyer every day or a few servings of potassium – rich foods and keto – compatible?

  1. Lawyer 1000 mg per average avocado (200 grams)
  2. Chard, cooked 950 mg per cup (175 grams)
  3. Cooked spinach 840 mg per cup (180 grams)
  4. Cooked mushrooms 550 mg per cup (150 grams)
  5. Brussels sprouts: 500 mg per cup (160 grams)
  6. Broccoli, cooked 460 mg per cup (160 grams)
  7. Salmon 430 to 500 mg per 4 ounces (114 grams)
  8. Meat 400 to 500 mg per 4 ounces (114 grams)
  9. Wade 400 mg per 4 ounces (114 grams)
  10. Artichoke 345 mg per medium artichoke (121 grams)
  11. Hemp seeds 335 mg per ounce (30 grams)
  12. Almonds 200 mg per ounce (30 grams)

supplements

Although it's best to consume potassium in your diet, if you are very active or do not consume enough potassium-rich foods, it may be wise to take potassium supplements as needed.

Potassium supplements are usually available as 99 mg tablets. Note that although the label before a potassium supplement may indicate a dose of 595 mg, each tablet contains only 99 mg of pure potassium, which can be checked on the "Supplement Information" label on the back of the container.

Your blood potassium level should stay within a narrow range, and taking too much in concentrated form can be dangerous, especially for those taking certain medications or having kidney disease. This is one of the reasons why it is best to get your potassium through food intake whenever possible.

Recommended supplements

If you decide to take potassium supplements, here are some good options on Amazon:

NOW potassium supplements>

Solaray Potassium Supplements>

Note: If you have high blood pressure, heart or kidney disease, or if you are taking medications for another illness, talk to your doctor before taking a potassium supplement.


Magnesium

Although magnesium is found in a wide variety of foods, many people do not consume enough magnesium through the diet alone. It is estimated that nearly 50% of the US population does not meet the daily dietary requirement for magnesium.

sYMPTOMS

Symptoms may include muscle contractions or cramps at night or after physical activity. Muscle cramps can also occur with insufficient intake of potassium, sodium or fluids, but magnesium deficiency is also a very common cause.

Daily need: 400 mg of magnesium

Foods rich in magnesium

Most foods contain only small amounts of magnesium, but there are some good sources that can be included in a keto diet. In addition, many of them are rich in potassium. Regularly eating chard and other cooked green vegetables is an excellent strategy that can help you meet your magnesium requirements.

  1. Hemp seeds 195 mg per ounce (30 grams)
  2. Chard, cooked 150 mg per cup (175 grams)
  3. Dried pumpkin seeds 150 mg per ounce (30 grams)
  4. Mackerel 105 mg per 4 ounces (114 grams)
  5. Chia seeds 95 mg per ounce (30 grams)
  6. Dark chocolate (70-85% cocoa) 70 to 90 mg per ounce (30 grams)
  7. Almonds 75 mg per ounce (30 grams)
  8. Cooked spinach 75 mg per cup (180 grams)
  9. Pine nuts 70 mg per ounce (30 grams)
  10. Lawyer 60 mg per average avocado (200 grams)
  11. Artichoke 50 mg per medium artichoke (120 grams)

supplements

Taking up to 400 mg of magnesium in supplement form is safe for most people with healthy kidneys. Some forms of magnesium, however, can cause digestive problems, especially if taken alone. For this reason, it is best to take a magnesium supplement with a meal.

Magnesium citrate, magnesium chloride and magnesium glycinate are well absorbed forms. In addition, magnesium glycinate and Slow-Mag (a form of slowly digestible magnesium chloride) seem less likely to cause loose stools or other digestive problems.

Recommended supplements

If you decide to take magnesium supplements, here are some good options on Amazon:

NOW Magnesium Citrate Supplements>

Slow-Mag (magnesium chloride)>

Solaray Magnesium Glycinate Supplements>

Note: If you have kidney disease, you may not be able to handle a large amount of magnesium. In addition, some medications may interact negatively with magnesium supplements. Talk to your doctor before taking a magnesium supplement if any of these apply to you.

Do you need electrolyte supplementation during a keto diet? | EXCLUSIVE OFFER !
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