Electrolyte Requirments specific to Keto?

(G Whistler) #1

What are the requirements as per keto. The typically recommended amounts are about 400g Mg, 4g Sodium, and 4g K. But that’s based on a ‘normal’ diet. Even then 4 grams of K is a stretch - that’s at least 10 bananas a day (https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2). Even before I ate keto, I wouldn’t eat anywhere near this amount so I would question even that reommendation. Now i’m eating foods that are lower in K and Mg (salt of course is easy to add).

(Bob M) #2

I have been low carb for 5 years. I basically never take potassium unless I’m fasting multiple days, and even then I’m not sure I have to take it. I just use it as insurance. Magnesium is more difficult. I think a high carb diet, even if “high” in magnesium, actually isn’t. You don’t absorb it. I know when I first went low carb, I took pill after pill of magnesium. Now, I rarely take it, although I do use magnesium oil. I will take some pills prior to longer term fasting, though, but again it’s insurance and may not be necessary.

One thing I have had to supplement, though, is iodine.

(G Whistler) #3

Clearly people do absorb magnesium because how else do they get it? Without it you die

(squirrel-kissing paper tamer) #4

Bob, do you mean you added more iodine than what what was in iodized salt or do you mean you were getting it from your salt intake?

(squirrel-kissing paper tamer) #5

I’ll be honest, I supplemented my first week of keto because I felt crumby and read that it was needed. Now, over two months in, I only add something (usually Mg) if I am feeling that pre-charliehorse feeling in my calves or if I am having rabbit poops and need some assistance.

I bought lite salt (containing potassium) in the beginning and felt my heart beating so hard and loud and maybe it was in my head but it scared me and I quit using that.

I do, however, take liberties with how much salt I add to my food and use Himalyan salt which has a bit of everything in it. I also use table salt because of the iodine, it depends where I am, really.

Some folks drink ketoaid and I have had the recipe in the back of my head but haven’t felt the need to make it yet.

The one thing I take most days a week is a probiotic because I don’t think my brain is big enough to understand all the information on gut bacteria and so it’s a safety net of sorts.

#6

Everybody is different, keeping your sodium up is always good as we know how important it is to basically everything, but with Mag and Potassium people have very different views on that. I supplement all 3, but with sodium being the highest mainly via drinking ketoade.

(G Whistler) #7

Obviously some people may need to supplement, for personal reasons, I’m not against it per se. I just think we should, where possible, be able to source it from food - particularly if what you were previously eating could (hence the banana reference).