You will be meeting most of your needs for electrolytes by eating keto foods. If your diet mostly consists of meat, fish, dairy products, low carb vegetables, avocados, nuts, and salt, then you are probably meeting your electrolyte needs.
However, you may still need to supplement with some minerals to fight off keto flu symptoms or simply to keep your electrolytes in balance.
Here are some general recommendations regarding the most important electrolytes on keto:
- 5 to 7 grams per day
- Supplement your diet with unrefined salt, pickled veggies, seafood, and seaweed.
- 3,500 mg per day for people ages 16 and up
- Supplement your diet with potassium gluconate, avocado, spinach, tomato sauce, and wild caught salmon,
- For men: ~400 mg per day
- For women: ~310 mg per day
- Supplement your diet with magnesium citrate, magnesium bisglycinate (if the magnesium citrate has an unpleasant laxative effect on you), avocados, almonds, brazil nuts, wild caught salmon, leafy greens, tofu, pumpkin seeds, flaxseeds, and chia seeds.
My favorite way to get electrolytes is by adding electrolytes to my water – I use Hi-Lyte Brand. You can intake 1-2 sugar free electrolyte drinks like Powerade Zero (just be very careful about the ingredients on other brands) or consider purchasing lite salt to use on your food.