6 Electrolytes and Vitamins Needed for the Keto Diet

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For me, the keto diet has been a miracle. There are so many health problems that the keto diet has helped for me I have been on the keto diet for about five years and one of the most important things to do is to make sure that you get your daily electrolytes. The keto diet is a diuretic diet which means that you lose a lot of fluid. When you lose fluids, you will also lose electrolytes such as magnesium, potassium, B vitamins, and sodium. 

Many of the “so-called” bad effects of the keto diet are due to electrolyte imbalance. These side effects are known as the “keto flu”. Some of these side effects are:

  • Nausea
  • Fatigue
  • Palpitations
  • Diarrhea
  • Dizziness
  • Low blood pressure

Magnesium Benefits For Keto

Where should I start with magnesium! Magnesium is so important in all processes of the body. Is estimated that 75% of Americans are deficient in magnesium. Magnesium is needed to: 

    • Regulate your heart rhythm
    • Regulate your blood pressure
  • Magnesium helps keep your bowels regular

The cramps that people get on keto diet are most likely due to magnesium deficiency. It is somewhat difficult to get the required daily amount of magnesium because of the way the food is processed. The soil and the foods are processed, therefore the magnesium is depleted from the food sources.

The average daily dose is 320mg per day of magnesium.

Potassium Benefits for Keto

Potassium is another very important mineral for the heart. Often times people abandon the keto diet because they start feeling sluggish, tired, sleepy, and they start having heart palpitations. These symptoms are concerning, and they made the individual think that there is something wrong Well there is something wrong but it’s not with the diet.  The problem is you have not been getting your required daily potassium requirements. The daily potassium requirements are 4700 mg. This can be challenging to meet daily.

You see,  potassium is required for the heart to function. Potassium has many health benefits: 

  • Regulation of blood pressure
  • Prevention of stroke
  • Prevention of heart and kidney disorders
  • Regulate water balance
  • Regulate the nervous system
  • Enhance muscle strength
  • Regulate electrolytes

Many of the foods very high in potassium are not allowed on the keto diet such as potatoes, cantaloupes, and raisins. However, there are many low carb foods that are high in potassium. These foods are high in potassium:

  • Avocado
  • Portabello mushrooms
  • Kale
  • Fresh Pork
  • Salmon
  • Swish chard
  • French beans
  • Artichokes
  • Mustard greens
  • Spinach

It is not recommended to take potassium supplements unless you are under the care of a doctor. Especially if you have a kidney disorder. For someone with normal kidney function, foods high in potassium are good. The kidneys will just expel what you don’t need.

Remember you need 4700mg of potassium per day!

Sodium Benefits for Keto Diet

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Sodium or salt is extreme,y important in the keto diet. When people complain of dizziness, lightheaded, excess urination, sodium deficit is probably the culprit.

Sodium is necessary for the nerve and muscle systems to work. I know you have probably all of your life heard that we must decrease sodium. However, this is not the case for the keto diet. The keto diet is a diet that expels excess water. Along with that water, the kidneys expel excess sodium. This especially happens at the beginning of the diet when it is not uncommon for someone to lose 10 pounds a week.

You can get extra salt by adding Himalayan salt to your food or drinks. Also, bone broth is excellent for all electrolytes.

Caution: If you have a heart condition such as congestive heart failure, make sure you consult with your doctor before taking extra salt. 

Calcium Benefits On the Keto Diet

Calcium is important but it does not need to be supplemented. This is because if you eat the green vegetables in the keto diet, you will get plenty of calcium.

MCT Oil For the Keto Diet

Medium chain triglycerides or MCT is a type of fat that the body uses for energy right way. These oils are not stored as fat. MCT’s help your body produce ketones. MCTS are found in coconut oil, butter, and cheese.

Omega 3 for the Heart and Brain

Omega 3 is crucial for the brain and heart health in a multitude of ways.  Keto foods have more Omega-6 than Omega -3. Omega-3 fights inflammation, depression, and lowers cholesterol.

Foods containing high amounts of Omega 3 are;

  • Sardines
  • Salmon
  • Mackeral
  • Grass-fed beef

Conclusion

The keto diet has taken the nation by storm, and it has proven its strength! Anybody on the keto diet needs to pay close attention to their electrolytes.

Vitamins and electrolytes for the keto diet

 

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