Electrolyte Balance

• Sodium
  • Consume 3000–5000mg sodium/day (e.g., salt food generously, drink bone broth, or add salt to water).
  • Monitor for symptoms of low sodium (e.g., fatigue, headaches, dizziness) during early ketosis.
• Potassium
  • Aim for 3000–4000mg potassium/day from keto-friendly sources (e.g., avocados, leafy greens, mushrooms).
  • Consider potassium chloride salt as a supplement if dietary intake is insufficient.
• Magnesium
  • Target 300–400mg magnesium/day via foods (e.g., spinach, almonds) or a supplement (e.g., magnesium citrate or glycinate).
  • Helps prevent muscle cramps, fatigue, and irregular heartbeat.
• Monitoring
  • Watch for “keto flu” symptoms (e.g., lethargy, irritability) and adjust electrolytes promptly.
  • Consult a healthcare provider before supplementing, especially with pre-existing conditions.

The Benefits

• Prevents keto flu
• Maintains energy levels
• Supports muscle function
• Enhances mental clarity
• Regulates blood pressure
• Improves nerve function
• Reduces muscle cramps
• Supports heart health
• Enhances hydration levels
• Stabilizes blood sugar
• Prevents fatigue
• Improves digestion
• Supports kidney function
• Enhances sleep quality
• Reduces headaches