r/ketouk • u/Similar-Day-4816 • 18d ago
Electrolytes
I am 3 weeks in and still exhausted (keto flu). I know nothing about electrolytes and have neglected this aspect of the diet. I just heavily salt all food with sea salt and hope that does something.
Can someone please let me know which electrolytes to take and where to get from? No carbs within them is the only requirement.
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u/mvhhhr 18d ago
i’ve been using the HIGH 5 tablets from H&B. Just add a tablet into my water bottle and drink it throughout the day, i think it works ?
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u/MeltedWellie 18d ago
I have been using the HIGH 5 Zero tablets for about 4 years now and they are great. They work well for me especially as I am not always great at drinking enough water so they help me with hydration too!
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u/disposabledave2018 18d ago
I'm in the same situation but I've been taking effervescent tablets (£5 for 20 from Tesco) and drinking zero-sugar lucozade. Doesn't seem to have made any difference...
I have pain in my knees and feet. Limping around some days. Waking up in pain some nights. Having serious doubts about the diet!
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u/taboohoo 18d ago
You can use LoSalt for potassium, if you use 11.46g of this and 8.93g of ordinary salt you will get 4000mg of potassium and 5000mg sodium (you might need more or less) then you need 400mg of bioavailable magnesium which you can get on Amazon as magnesium glycinate
Or you can just wing it with electrolytes mixes Keto-pro is good bit expensive high 5 not quite as good but cheaper and magnesium on a night time
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u/Unicronium 17d ago
I use 5 zero and get them in bulk from amazon https://link.amazon/B0csSudJV
The only other foods I've felt similar effects from (although not as effective) are celery and pickle juice.
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u/Calorinesm1fff 18d ago
Track your electrolytes, I use cronometer. I get a reasonable amount from food, but find I do still need to supplement 5 years in. Lots of people only supplement at the beginning.
If you want to hit levels without supplements, you will need to track for a few weeks until you know you hit the sweet spot and which foods make you feel better.
You might have an increased need for electrolytes depending on activities and climate. I have more if I exercise a lot.
Sodium 4-5000mg per day, normal salt, you can buy fancy salts if you want but other minerals in them will be low. Sodium rich foods are processed meats, cheese, olives, pickles etc
Potassium 2500-3500 mg, I use reduced sodium salt available in supermarkets. I mix this with normal salt for seasoning when cooking. Potassium rich foods, avocado, spinach, soy beans, tomato, fish, yoghurt, pumpkin seeds.
I know I need towards the higher levels of potassium and lower in sodium.
I use both magnesium glycinate powder and capsules. I do take a lot of magnesium, I get a lot of night time cramps. Magnesium rich foods, broccoli, kale, spinach, soy products, fish, dairy, dark chocolate, nuts, and seeds
A headache or low energy is low electrolytes. I keep stock cubes at my desk, a cup of broth is very restorative and feels like a more natural way to drink something salty. I also have sachets of olives, and mini salami sticks in my bag, both as emergency snacks as well as a salt burst
Mix your electrolytes drink, I use a quarter teaspoon of salt and reduced sodium salt, and magnesium glycinate mixed together in a litre bottle with either lime juice or flavour drops. Sip don't chug, chugging can also have a laxative effect.