Electrolytes keep the lights on

Electricity is literally surging throughout your body and electrolytes are the cause of these electrical currents. Electrolytes are substances that conduct electricity when dissolved in water. They are essential for well pretty much all bodily functions, they interact with each other in the cells, tissues, nerves, and muscles. To regulate the body’s nerve and muscle functions, keep the body hydrated, balance bodily fluids, such as; blood acidity and blood pressure, keeping the heart functioning, and they also help rebuild damaged tissues, bones, and this list could go on and on, so let’s get into specifics.

Electrolyte advice is simple just drink plenty of water, then eat fruits and vegetables that match the colors of the rainbow. Well that’s the simplified version of nutritional advice, that leaves out some key electrolytes in traditional nutritional advice. So what about keto, keto doesn’t allow room for those rainbow colors. Because well fruits and vegetables all have carbs. nutritional education will teach you that By leaving out the vegetables those on keto are leaving out many vital electrolytes. Supplements could suffice for some needed nutrients but electrolytes are harder to Consume without eating fruits and vegetables.

I’m sure you have heard about the keto flu right? If you aren’t eating enough electrolytes this is your bodies reaction, to lack of electrolytes. Kind of like a warning sign, The somewhat good news is if you do get the keto flu it is temporary, it only happens as you are entering ketosis. However, it can be potentially dangerous long term so please drink water and eat/take your electrolytes.

There are 7 electrolytes in the human body, they include: 1 which is a dietary reaction bicarbonate and 6 that are dietary essential (sodium, phosphorus, calcium, magnesium, potassium, chloride.). I’m only going to cover the ones that you can track on a nutrient level. They are all vital to keto health. Sodium, potassium, magnesium, and calcium.

We will start with two that become more important in Ketosis and that is sodium and potassium. You need them ytHowever the catch is you can not take potassium supplements. So we will start there:

1. Potassium-

This electrolyte has many roles in your body like controlling blood pressure, normal water balance, bladder control, muscle contractions, nerve impulses, digestion, heart rhythm, and ph balance. Consuming too little potassium can have many short term and long term negative effects on our bodies. However, just like everything too much not from a natural source can be extremely harmful, which is why they do not make potassium supplements over 99mg. If your kidneys are healthy, they should filter excess naturally occurring potassium through the urine.

How much should you eat each day?

An adult male 18+ years old should consume 3,000mg-5,000mg a day while a female should consume 2,500mg-5,000mg these vary wildly because they are dependent on activity levels and diet. I would urge you track this electrolyte at least for a short period of time and understand how much you eat on your average diet. It can be shockingly low.... but luckily potassium can come from many sources, however some great sources unfortunately just don’t fit in with keto based on their high carb counts mainly potatoes, bananas, and other fruit like apricots, oranges.

Where can you find potassium on the keto diet?

Meats

Salmon- Chicken- Beef- Pork- Oysters- Tuna- Turkey- Eggs

Fruits and vegetables

Avocados- Brussels Sprouts- Spinach- Dark Leafy Greens- Kale- Broccoli- Tomato- Squash- Carrots- Kiwi- mushrooms

Other sources

Cacao- Dark chocolate- Flax seed

Supplements of potassium are available at no more than 99mg. Supplements should not be used to make up for lack of dietary nutrition in terms of potassium.

Hypokalemia

What happens when you don’t get enough potassium in your diet? This is called hypokalemia, possible symptoms range from; arrhythmia or irregular heartbeat, extreme fatigue, muscle spasms, muscle weakness, cramping, irregular heartbeat, constipation, nausea, and vomiting.

Hypokalemia Causes

How does hypokalemia happen? A number of reasons; including kidney disease, excessive sweating, diarrhea, vomiting, Magnesium deficiency, use of antibiotic, or diuretics to name a few.

Hyperkalemia

Having too much potassium is called Hyperkalemia, most don’t show symptoms when taken naturally. However it can cause muscle pain & weakness, numbness and heart palpitations. The main bodily indicator that you have too much potassium in your system is arrhythmia or an irregular heart beat.

Hyperkalemia Causes

How does Hyperkalemia happen? It can happen with many medications or in those with kidney disease.

2. Sodium

is the next electrolyte we will focus on. Now sodium gets a bad reputation for its role in heart disease, With common nutritional advice saying too much sodium leads to hyper tension. That’s Kind of true, I mean yes sodium regulates fluid volume as in blood volume. But think of the sodium as an indirect cause of heart disease, it’s that coupled with low activity levels and high amounts of carbs on top of fat. Sodium also maintains muscle and nerve function. It is necessary for your body and even more so while in ketosis. On the flip side though too low of sodium levels can cause hyponatremia which can be just as dangerous.

How much should you consume a day?

A Healthy sodium intake is 1,500mg-4,000mg depending on activity levels and diet. The average the fda recommends is 2,000mg-2,300mg a day, however the more you sweat the more you will need to replace. On keto you should slightly increase your intake along with potassium intake. As they are both very important together.

What are good sources of sodium on the keto diet?

Dill pickles- Table salt- Broth- Olives- Salted nuts

Hyponatremia

What happens when you don’t get enough sodium? This is called Hyponatremia; symptoms include headaches, confusion or altered mental state, nausea and vomiting, fatigue and tiredness, muscle spasms, seizures, and coma, to name a few.

Hyponatremia causes

What can cause hyponatremia; Restricting salt intake, Consuming too much water quickly especially if doing strenuous activity, Illness such as kidney failure or congestive heart disease, Losing sodium from your body through things such as; prolonged sweating, severe vomiting, or diarrhea.

Hypertension

What happens when you have too much sodium? Hypertension or having too much sodium has dominated much medical news in regards to heart disease. But it is really just a facilitator. An indirect helper of heart disease and heart failure. Because the true cause is build up of saturated fats around the organs. Caused by excessive levels of carbohydrate and fat intake. Signs that You might have side effects such as; Intense Thirst, Nausea, Vomiting, Weakness, Seizures, Coma, and Fluid build up on the lungs.

hypertension causes

Hypertension can happen from: Heavy salt diet, Consuming too much sodium too fast, and Illness such as congestive heart failure. .

Now let’s cover the other 2 highly important electrolytes magnesium and calcium. These 2 electrolytes are so important to your everyday life and helping make sure that your body stays happy and healthy. Let’s start with the first the superpower magnesium.

Magnesium

What does magnesium do? This electrolyte is involved in nearly 600 reactions in your body as every cell in your body contains magnesium and needs it to keep functioning. But it doesn’t stop there it helps in energy creation, protein formation, gene maintenance, muscle movements, and nervous system regulations. Processed foods while being nutrient deficient are also nearly void of this electrolyte much like potassium. Many studies show that more than 50% of Americans do not get enough magnesium. Supplements are available when you don’t get enough. With a deficiency being linked to several health issues.

How much should I eat each day?

Healthy intake varies by sex with women needing around 300-325 mg per day and men needing around 400-425 mg per day.

What are good keto sources of magnesium?

Avocados, Nuts, Seeds, Fatty Fish, Leafy Greens, Pumpkin seeds, Dark chocolate, Spinach, Swiss Chard, and Kale among others.

What happens when you don’t get enough magnesium?

Increased blood pressure, depression and other mood disorders, high blood sugar and insulin resistance, heart disease, and migraines.

Can I take supplements?

Supplements are generally safe and most people don’t experience side effects. But it can cause diarrhea, nausea, or vomiting. However diuretics, heart medications, antibiotics, and people having kidney disorders have shown to be at a higher risk of negative side effects.

Calcium

Calcium also has many roles in the body’s basic functions including; circulating and clotting blood, muscle contractions, releasing hormones, bone and teeth health, and carrying messages from your brain to your body. It is not naturally occurring and must come from our diet. Once again too little can be harmful but so can too much.

How much should I eat?

Healthy intake varies based on sex, age, pregnancy, to name a few. with a male needing around 1,000mg a day and a female needing around 800mg a day unless pregnant then the amount should be increased.

What are good keto sources?

Broccoli, Cheese, Kale, Greens, Spinach, Chia seeds, Salmon, Sardines, Turnip greens, Almonds, Collard greens, and Beet greens

What happens if you eat too little calcium?

The main concern here is Osteoporosis, Growth & height stunting, Intensified PMS symptoms, to name a few.

What happens if you have too much calcium?

There are several, short term side effects but irritable all the same; Kidney Stones, Constipation, Gas, Bloating, and Rare cases of hypercalcemia.

Thank you for reading about electrolytes

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