Electrolytes play a crucial role in many bodily functions. This article will discuss their importance, deficiency symptoms, and maintaining electrolyte levels while on a keto diet.

What Are Electrolytes?

Electrolytes are charged mineral ions transmitted through the body via bodily fluids. They help conduct electrical nerve impulses that stimulate the relaxation and contraction of muscles. The four major electrolytes in the body are sodium, chloride, bicarbonate, and potassium. Others are calcium, phosphate, and magnesium. Other electrolyte functions include the following:

• Remove waste products
• Balance water levels
• Transport nutrients into cells
• Help keep the heart and brain functioning properly

Causes of Electrolyte Imbalances

There are several potential causes of an electrolyte imbalance:

• Diarrhea
• Inadequate fluid intake
• Kidney or liver problems
• Congestive heart failure
• Low food intake
• Vomiting
• Cancer treatment
• Some medications (laxatives, diuretics)
• Excessive sweating

Electrolytes and Keto

A keto diet consists of consuming high amounts of fat, moderate protein, and very low carb. The body eventually goes into ketosis. Ketosis is when the body begins to get energy from ketones rather than glucose.  A study on the effects of the keto diet on overweight individuals found that decreasing the body weight and body mass of the test subjects reduced triglycerides, LDL cholesterol, blood glucose, and increased HDL cholesterol level. [1]

When lowering carb intake, electrolyte levels could also decrease. As a result, special attention must be given to the diet to ensure the body gets the electrolytes it needs.

Potassium

According to the 2015–2020 Dietary Guidelines for Americans, people in the U.S. consume less than the recommended daily allowance for potassium, calling it a “nutrient of public health concern” [2]. A potential link exists between potassium intake and blood pressure reduction in adults, which plays a role in stroke and coronary heart disease risk. [3]

The average person needs 3,000 – 4,700 mg of potassium daily. Signs of a potassium deficiency include the following:

• Muscle twitching
• Heart palpitations
• Muscle cramps

Magnesium

The daily requirement for magnesium is 400 mg, but nearly half of the US population does not meet this requirement. Magnesium deficiencies are associated with type 2 diabetes, metabolic syndrome, elevated C-reactive protein, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer. [4]

The following are potential signs of a magnesium deficiency:

• Muscle twitching/cramps
• Asthma
• Irregular heartbeat
• High blood pressure
• Fatigue/muscle weakness
• Osteoporosis
• Mental health issues (depression, lack of emotion)

Sodium

Even though the average person consumes more sodium than they need (1.5 to 2.3 grams) daily, deficiencies can occur when following a keto diet. When you reduce carbs to under 20g, blood insulin levels tend to decrease. This reduction in insulin results in sodium loss.

Sodium deficiencies often exhibit one or more of these signs:

• Headaches
• Difficulty concentrating
• Weakness
• Fatigue

Calcium

Daily calcium requirements for adults range from 8.8 to 10.4 milligrams per deciliter. A deficiency of calcium in the bloodstream is known as hypocalcemia. Signs of low calcium include the following:

• Weak nails
• Slower hair growth
• Tooth decay
• Abnormal heart rhythm
• Growth and development problems in children
• Thin, fragile skin

Postmenopausal women, amenorrheic women, female athletes, vegetarians, and lactose intolerant individuals are at risk for calcium deficiency.

Top Electrolyte Rich Foods

The following foods are high in electrolytes and are suitable for keto diets:

Magnesium	Potassium	Calcium
Avocado	Avocado	Whole milk
Nuts (almonds, pine nuts)	Leafy greens (spinach, kale)	Broccoli
Dark chocolate	Mushrooms	Bok Choy
Leafy greens (spinach)	Summer squash	Leafy greens (kale, spinach)
Seeds (hemp, pumpkin, chia}	Brussel sprouts	Seeds (chia, sesame, sunflower)
Artichoke	Coconut water	Almonds
Mackerel	Fatty fish	Fatty fish (canned salmon, sardines}

Top Electrolyte Supplements

In addition to eating foods, the following natural supplements are a great way to ensure you’re getting adequate electrolytes on keto:

BodyHealth - PerfectAmino® Electrolytes - Orange Slice - 8.4oz

 

BodyHealth - PerfectAmino® Electrolytes is a tasty electrolyte drink formula designed to help improve endurance and rebuild muscle.

This product contains the following nutrients: 

• Sodium (300 mg)
• Potassium (250 mg)
• Magnesium (50 mg)
• Trace minerals (80 mg)
• Zinc (2 mg)

This unique combination of ingredients provides the body with the hydration and energy boost it needs to exercise at a high level and recover quickly. In addition to Orange Slice, BodyHealth - PerfectAmino® Electrolytes also comes in Watermelon Zen flavor.

BodyBio - Electrolyte Concentrate E-lyte

Many things can cause a muscle cramp in the middle of the night, but one common cause is a lack of electrolytes.BodyBio - Electrolyte Concentrate E-lyte contains three key ingredients to bring the body back into perfect pH balance: magnesium, sodium, and potassium.

In addition to fighting muscle cramps, BodyBio - Electrolyte Concentrate E-lyte helps with the following:

• Boosts energy
• Maintain proper body temperature
• Improves stamina
• Decreases fatigue
• Stimulates nerve signaling
• Assists neurological functions

Upgraded Formulas® - Upgraded Potassium

Upgraded Formulas® - Upgraded Potassium helps to reduce stress, boost the immune system, and increase bone strength. This product contains no artificial colors, sugars, alcohol, or other additives.

To see more electrolyte products, clickHERE.

Conclusion

Consuming an adequate number of electrolytes daily is essential for good health. This is especially important when on a keto diet as electrolyte levels could decrease. By consuming an adequate amount of electrolytes, a person can greatly increase the benefits of the keto diet as well as help improve their long term health.

References:

[1] Hussein M Dashti, MD PhD FICS FACS, Thazhumpal C Mathew, MSc PhD FRCPath, Talib Hussein, B ChB (et al).Long-Term Effects Of A Ketogenic Diet In Obese Patients.Exp Clin Cardiolv.9(3); Fall 2004PMC2716748. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205. [PMID: 19641727]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

[2] National Institute of Health. Potassium - Health Professional Fact Sheet  https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#en1

[3] Connie M Weaver. Potassium And Health  Adv Nutr. 2013 May 1;4(3):368S-77S. doi: 10.3945/an.112.003533. [PMID: 23674806] PMCID: PMC3650509. https://pubmed.ncbi.nlm.nih.gov/23674806/

[4] Andrea Rosanoff 1, Connie M Weaver, Robert K Rude. Suboptimal Magnesium Status In The United States: Are The Health Consequences Underestimated?   Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. [PMID: 22364157]. https://pubmed.ncbi.nlm.nih.gov/22364157