Why do we need to supplement with electrolytes?

#1

I’ve been taking electrolytes since going back to ZC in April, but there’s this annoying voice in the back of my head that taunts me, asking “If zero carb and keto are nutritionally sufficient diets, why do you need to supplement with electrolytes? Shouldn’t your diet provide you with all the minerals you need?” I for one feel pretty crappy when I don’t take my electrolytes, even when feasting. Has anyone else asked themselves this question and found an answer?

#2

I believe it has more to do with the body flushing excess water (which is good) and as a result, electrolytes with it.

#3

Hmmm, I don’t know. Assuming segments of our pre-agriculture ancestors essentially ate keto, it seems evolution would dictate against a diet that flushes out electrolytes.

(Siobhan) #4

I mean salt has pretty much always been around. As for potassium and magnesium I know for calcium (somewhat related) inuits for example chew on bones… or some of them at least.
Bones also contain magnesium (most of the bodys magnesium).
Maybe even potassium but not sure.
So, why do we supplement? Maybe because we arent nibbling on bones anymore (though feel free to do so).

#5

This may help explain better than I can. http://drbubbs.com/blog/2017/1/top-3-mineral-deficiencies-on-a-ketogenic-diet-and-how-to-fix-it

#6

I like the idea of gnawing on bones :grinning:

(Randy) #7

I think that long term supplementation of Magnesium and Potassium (for most people) are probably not needed in a well formulated keto diet. But are likely helpful for the first month or so because you lose quite a bit of water weight at first. With all that water goes a lot of electrolytes.

As for salt. The dietary guidelines pounded in to our heads forever of about 2g. a day are way too low. So it takes some time to get comfortable with the idea of 4g. to 6g. of salt being “normal”

Just my take.

(G. Andrew Duthie) #8

That’s only if you start from the assumption that our ancestors consumed less salt than we do on keto. It may well be that they consumed more salt in their foods, on them, or via other sources.

Bone broth, or stock, is a pretty common thing, and is a good source of minerals. Lots of groups tended to eat “nose to tail” and so would have gotten a good many nutrients we miss by eating only fleshy parts as opposed to marrow, offal, etc.

It’s important when making comparisons to be clear on what you’re comparing against.

(KCKO, KCFO 🥥) #9

I don’t have the answer to that.

In my experience, more pink salt and some mag. citrate are all the supplements I need. I was taking a LOT more when I was doing higher carb levels. I have not had keto flu (dizzy, headachy, etc) just need the mag. citrate to keep things moving after having been on high fiber diet the majority of my life. I take the salt, lets face it I love salt and have been told to cut back on it for so long, because it does help with hunger, I just feel more satisfied with it than without it. As a teenager, one of my friends noted I always have a little bit of fries with my salt at lunch.

I do know that keto seems to make me pee so much more, and so more sodium and water are needed. Others may not have this going on, but it is true for me.

#10

Historically speaking, salt has always been valued as a supplement. What happened pre-history is anyone’s guess.

The word “salary” was derived from the word “salt.” Salt was highly valued and its production was legally restricted in ancient times, so it was historically used as a method of trade and currency. https://www.seasalt.com/history-of-salt

(Adam Kirby) #11

The main problem is we have been trained to be salt-phobic for decades so people actively avoid it when in reality it is vital. People in the past prized it and certainly did not avoid it for blood pressure reasons or whatever.

(roxanna) #12

I know on a lot of the ZC groups, people had to adapt to not using electrolytes. So they would get the symptoms of low electrolytes but then their body eventually adjusted itself. I love this idea, but too scared of cramps to try it :slight_smile: I was already supplementing before keto/ZC because I run low on mag anyway.

(Mark Rhodes) #13

I eat the chicken knuckle ( the chewy part at the end of a drumstick) as a means of ingesting natural collagen. Gristle in steaks too!

(KCKO, KCFO 🥥) #14

Ah, I love gristle. And chicken feet too. I amaze the local Chinese dim sum waitpersons when I come in for dim sum and pretty much eat nothing but the feet. One told me no other Westerners come in and do that.

#15

Me too! Love it.

#16

I use the chicken feet to make broth. Are they crunchy the way you eat them? Do you eat them bones and all?

(What The Fast?!) #17

Same!! I 've seen lots of people who no longer take supplements (or even use much salt) on ZC, but I get crazy cramps when I stop taking salt and potassium, I’m backing off the magnesium now as well.

(KCKO, KCFO 🥥) #18

Some of the smaller bones, yes, I do eat them, it is the gristle parts I really love. The dimsum place puts a hot sauce on them and I am all about heat, so I love those. They deep fry them and dose them with the hot sauce mixture.