How to get electrolytes on keto?

Getting electrolytes on a keto diet is crucial for maintaining proper fluid balance and supporting various bodily functions. Here are some evidence-based strategies to obtain electrolytes while following a ketogenic diet, supported by scientific and academic research: 1. Focus on Sodium Intake: - Sodium is essential for maintaining fluid balance, nerve function, and muscle contraction. - The keto diet can cause increased sodium excretion, making it important to consume adequate amounts. - Recommended sodium intake on keto is around 3-5 grams per day (1, 2). - Sources of sodium: natural sea salt, Himalayan salt, and adding salt to meals. 2. Increase Potassium Rich Foods: - Potassium plays a crucial role in heart and muscle function, nerve impulses, and maintaining electrolyte balance. - Keto foods rich in potassium: avocados, spinach, Swiss chard, mushrooms, salmon, and nuts (3). - Aim for 2,000-3,000 mg of potassium per day (4). 3. Include Magnesium-Rich Foods: - Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and protein synthesis. - Foods high in magnesium suitable for the keto diet include spinach, almonds, pumpkin seeds, and dark chocolate (85% cocoa or higher) (5). - Daily magnesium intake on keto should be around 200-400 mg for adults (5, 6). 4. Consider Calcium Sources: - Calcium is important for bone health, nerve signaling, and muscle function. - Dairy products are a good source of calcium, such as hard cheeses, Greek yogurt, and cottage cheese. - Non-dairy sources of calcium on a keto diet include various seeds (chia, sesame), broccoli, and kale (7). - Aim for 1,000-1,200 mg of calcium per day (8). 5. Utilize Electrolyte Supplements: - Electrolyte supplements can be a convenient way to ensure adequate intake, especially when starting keto or during intensive physical activity. - Look for supplements containing sodium, potassium, magnesium, and calcium. - Verify the quality and composition of supplements, and consult with a healthcare professional if needed. Please note that individual needs may vary, and it's appropriate to consult with a healthcare provider or registered dietitian to devise an electrolyte strategy that suits your specific circumstances and goals. Sources: 1. Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178-1187. 2. Volek, J. S., & Phinney, S. D. (2012). The art and science of low carbohydrate living: An expert guide. Beyond Obesity LLC. 3. USDA FoodData Central. (n.d.). Retrieved from 4. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and ‌Choline. Washington (DC): National Academies Press (US). 5. Elin, R. J. (1994). Magnesium: The fifth but forgotten electrolyte. American Journal of Clinical Pathology, 102(5), 616-622. 6. Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S-383S. 7. Weaver, C. M., Proulx, W. R., & Heaney, R. (1999). Choices for achieving adequate dietary calcium with a vegetarian diet. American Journal of Clinical Nutrition, 70(3 Suppl), 543S-548S. 8. National Institutes of Health Office of Dietary Supplements. (n.d.). Calcium. Retrieved from

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