Make sure to use code michaelkummer to get 20% off your purchase! All of these symptoms went away after I started paying attention to my electrolyte intake, especially on days that I work out. There are many low-carb food sources that are high in important electrolytes, including leafy greens (spinach, kale and swiss chard), almonds, avocados, broccoli, chicken, fish, olives, strawberries, turkey, veal and watermelon. Electrolyte Supplements on Keto While I had rather get all the electrolytes, I need from the foods I eat that isn’t always feasible. What I like about Salty Lemon Twist is that it contains relatively high amounts of electrolytes. However, I realize that adding intensive physical activities — such as CrossFit, intermittent fasting and caloric restriction (which occurs inadvertently on days when I only eat one meal, or when I don’t eat at all) — to my keto lifestyle, sometimes makes it difficult to get all the minerals I need to function optimally.That’s where keto supplements can help to fix any dietary gaps I might have. The Perfect keto Electrolyte Pills contain a precise ratio of 4 parts of Sodium chloride to 2 parts of Potassium chloride to 1 part of magnesium chloride and 1 part of calcium chloride. ELECTROLYZE provides all the electrolyte support you'll need to energize your life and sustain a healthy ketogenic experience. Individuals following a low-carb diet also tend to be deficient in Vitamin B complex due to the elimination of grains and most fruits in their diet. Another common deficiency for keto dieters is Magnesium due to the restriction of beans and fruits in the diet. #3: Calcium. During intensive CrossFit workouts, we use a product with high amounts of salt (sodium) and magnesium. This is great info – I suspected I had the keto flu 6 weeks in when I got vertigo – scared the crap out of me ( sort of- because I was constipated too). It contains added medium-chain triglyceride (MCT) oil and Coenzyme Q10 (CoQ10), which can help boost your energy. When you start on a ketogenic diet, some of those nutritional gaps get amplified and exposed — particularly if your body is used to burning glucose (from the carbs you’ve been eating) as its primary fuel source. But my goal is to have the following amounts per serving: That way I can have a couple of servings per day and get relatively close to my daily values, even on days where I restrict my caloric intake via fasting. Any time that happens, I stock up on it! You can either take an electrolyte supplement or an oral rehydration solution to properly rehydrate yourself. However, it also contains 36 g of sugar per bottle so it is not considered a good source of electrolytes. I’ve tried dozens of different products and wanted to share my advice on how to pick a good supplement. The good thing about this brand is it contains two ingredients that both help in absorbing the electrolytes better - Vitamin D and Zinc. By getting the right balance of magnesium, sodium and potassium, it's possible to reduce many of the effects of keto flu. What I like about it is that it contains 125% of the daily recommended dose of vitamin D3 (cholecalciferol) and 600mg of potassium. You can also go for those specifically designed for the keto diet. My recommendation is to consume enough of the foods I mentioned above and to use table salt liberally — just make sure you use a high-quality salt that contains trace minerals*. The good thing with this brand is that it tastes better compared to other non-flavored brands mainly because of its added flavoring ingredients like stevia and coconut water. Product Details: 120 Capsules | 120 Day Supply 275mg of Chloride (as real salt) 190mg of Sodium (as real salt) 80mg of Potassium 30mg of Magnesium Malate 10mg of Vitamin B6 5mcg of Vitamin B12 5mg of Zinc HIGHEST QUALITY INGREDIENTS IN ANY ELECTROLYTE SUPPLEMENT: Most salt tablets and hydration powder pills are made wi This is the most expensive brand in terms of cost per serving when compared to other brands reviewed in this guide. The couple behind the supplement runs a brick-and-mortar health store called the Explorado Market. Both brands focused on providing only electrolytes without the added fillers, but KetoVitals provided more dosage of electrolytes at a lower cost. #1: Sodium. Keto-Beam would be such an example. A common advice when dealing with muscle cramps is to eat more bananas. The biggest downside of this brand is you need to consume 2 capsules just to make 1 serving. We currently use the travel pack that consists of a fulvic electrolyte supplement (Electrolyze), a humic mineral supplement (Micro-Boost), and an electrolyte misting spray (Insta-Lyte). However, we are still including this in the list since it is still a keto-friendly, low-carb brand with lots of good reviews on Amazon. This enables us to take full control over the ingredients. Keto dieters tend to lose water rapidly due to a decrease in carbohydrate consumption. In fact, it is recommended to take electrolyte supplements when switching to keto since your body loses a lot of electrolytes when following a low-carb diet. Affiliate Disclaimer - Terms and Conditions - Privacy Policy. Most brands reviewed in this guide only contains around 100 mg of Potassium per serving. Sweating is another way you can lose electrolytes quickly. What I like about the product is that it has relatively high concentrations of core minerals, including chloride, sodium and potassium. Filter. Yes, coffee might deplete your electrolytes if taken excessively. Re-Lyte is an electrolyte mix from Redmond, my favorite salt brand. Electrolytes are a hot topic in the keto world. If you are already supplementing with Vitamin D-3, then we recommend that you just pick an electrolytes-only brand such as Keto Vitals to avoid overdosing yourself with Vitamin D. We also think that this brand contains a lot of added fillers like Phosphorous, Boron, and BioPerine which are not essential for an electrolyte supplement. However, this brand contains 1000 mg of Potassium which is 10 times more than most brands. No, alcohol does not deplete electrolytes because it is known as anti-diuretic. Glycogen is stored together with water, and when those glycogen stores are emptied, the body also releases larger-than-normal amounts of water (which is excreted via urine). Zero Calories, Carbs or … That’s why your doctor usually checks the electrolyte levels in your serum during your annual physical.However, it’s worth noting that consuming larger amounts of electrolytes doesn’t immediately and permanently change your blood chemistry. If you’re new to keto, you might have noticed increased urination. and LIFE! Thanks! Plus, one serving (8 oz) of unsweetened coconut water has about 10 grams of carbs, including 7 grams of sugar. We have found that this brand is the most effective electrolyte supplement for keto, especially for those who are experiencing the keto flu. With Nature Made Potassium Gluconate, you have a supplement that is trusted and approved by the United S… ELECTROLYZE: The BEST electrolyte support for Keto . Gatorade contains only two electrolytes - Sodium (270 mg/bottle) and Potassium (75 mg/bottle). It also contains Zinc that will help in better absorption of electrolytes as compared to non-Zinc brands. As is the case with most supplements, the market is flooded with electrolyte products. What most people don’t realize, however, is that the keto flu is largely preventable if you take care of your electrolyte levels. I don’t do that because I absolutely need the extra minerals, but because I like how the product tastes. Fortunately, this brand also contains Vitamin B complex to prevent this deficiency. It also includes trace amounts of other essential minerals (that you’d naturally find in real salt), including iron and iodine. Yes, you should rehydrate yourself with water and electrolytes at the first sign of diarrhea to prevent dehydration. Electrolytes consist of calcium, magnesium, potassium, phosphate, sodium, and chloride. They also manufacture one of my favorite nut butters, called Fat Fit Go*. Additionally, the supplement is absolutely delicious and I love the flavor combination of salt and lemon. In the morning, we use a liquid product that absorbs almost instantly and is highly bioavailable. Perfect Keto has included formulas that were developed by doctors so you get an exact balance of the nutrients you need in order to ensure your body is functioning healthily and normally as you’re on the ketogenic diet. The magnesium found in certain foods (like spinach) is much better absorbed (and has a higher bioavailability) than any powdered magnesium you’ll find. Fulvic and humic complexes are naturally-occurring substances that are the byproducts of decomposed freshwater plants. This brand is much like an inferior, more expensive version of KetoVitals. One side effect of starting a keto diet is the loss of fluids, which is triggered by the release of stored glycogen. This is because when insulin levels are low, the kidneys excrete more sodium. For instance, proper levels of Magnesium in your body can actually help you to have deep, restorative sleep. That’s because for every one gram of glucose stored in the body (as glycogen) there’s approximately 2-3 grams of water retained. Best for Keto: Maximum Keto Electrolyte Supplement, Best for Keto Runner-Up: Keto Vitals Electrolyte Capsule, Best for Keto Runner-Up: Keto+ Electrolyte Supplement, Best for Muscle Cramps: Keto K1000 Electrolyte Powder, Best Price: Sunergetic Premium Electrolyte Capsules, Best Gatorade-Replacement: Hydrasurge Electrolyte Powder, Honorable Mention: Codeage Keto Electrolyte, 4 Best Greens Powder Supplements For Keto, 5 Reasons Why Ritz Crackers Are Bad For Keto Diet, 3 Reasons Why Pure Protein Bars Are Bad For Keto, 5 Reasons To Avoid Reddi Wip While On Keto Diet, https://www.ncbi.nlm.nih.gov/pubmed/6090631, https://www.ncbi.nlm.nih.gov/pubmed/8141159, https://www.ncbi.nlm.nih.gov/books/NBK234935/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129840/. Make Keto So Much Easier. On the other hand, lack of electrolytes such as Magnesium and Potassium may cause sleep disturbances or night cramps. Check out this article to learn more about how to properly hydrate before, during and after a workout. Keto-Beam makes liquid electrolyte supplements that are 100% bioavailable. Yes, overhydration can lead to electrolyte imbalance or hyponatremia - a condition wherein sodium level drops to a dangerously low level. However, this might also be the reason why they can offer it at a lower price. Potassium, Magnesium, and Calcium are known to lower blood pressure, while Sodium is known to raise blood pressure. Sodium is an important mineral and electrolyte that helps retain water in the body and keeps a proper balance of other electrolytes. Beyond that, Daily Electrolytes contains 250mg of magnesium citrate and 240mg of sodium. This site contains affiliate links to products. As with most brands, it is gluten-free, caffeine-free, and non-GMO. Keto electrolyte powders are extremely effective at addressing deficiencies as they absorb very rapidly and are... Tablets. Can I drink electrolytes while intermittent fasting? Thus, drinking too much coffee can lead to dehydration and electrolyte imbalance. There are many reasons for this, such as food choices (including what they don’t eat), soil nutrient depletion (many modern crops have fewer nutrients than in the past), and lifestyle factors like smoking or eating disorders. Take magnesium supplements containing magnesium citrate as an example; you won’t find such a chemical structure in nature.The only way to get nature-identical electrolytes from a supplement is to use one that contains whole-food ingredients. The most popular examples include sodium, magnesium and potassium. For instance, you can drink this during a sports activity to quench your thirst and replenish the electrolytes you lost while sweating. It’s the best electrolyte supplement for keto on this list, and the sales on Amazon speak for it. Fortunately, you can now prevent muscle cramps by consuming a carb-free, high-potassium supplement such as Keto K1000. Related: Biosense Review – Why This is the Best Ketone Monitor on the Market. However, it also contains 6.3 g of sugar per cup so it's not ideal if you are following a low-carb diet. Plus, vitamin D boosts magnesium absorption! Types of Keto Electrolyte Supplements Powders. As your body initially flushes water, electrolytes … Although non-distilled water, such as tap water or regular bottled water, contains trace amounts of electrolytes, it is still not enough to replenish the electrolytes needed by your body. That list often contains a bunch of crap ingredients you don’t want to put into your body, including: Last but not least, I look at the price. No, electrolytes and salt are not the same thing. On the other hand, regular bottled water and tap water both contain small trace amounts of electrolytes mainly for taste. We recommend Maximum Keto Electrolyte as the best calorie-free electrolyte supplement. Dr. Price’s Electrolyte Mix. Daily Electrolytes from Perfect Keto is a well-rounded yet relatively new product that I started testing in the beginning of 2021. Soluble tablets are fairly similar, in terms of them absorption rate, to powders. That causes a temporary electrolyte imbalance that often leads to the classic symptoms of the keto flu, including: Severe cases of electrolyte imbalance can also cause heart palpitations and impaired nerve function. Like all brands reviewed in this guide, it also does not contain calories, sugar, or carbs to make sure that it is keto-friendly. It can be, if the electrolyte levels in your bloodstream go above certain levels. I’ve been on keto for over a year, and I haven’t suffered keto flu symptoms in a long time. Capsules. Clean, sugar-free electrolytes to cleanse your cells and reinvigorate your body. 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