If you feel tired, crampy, or headachy on keto, the cause is often electrolytes — the minerals your body needs to run nerves and muscles. Keto changes how your body handles them.

Why keto drains electrolytes

When you cut carbs, your insulin level falls. Lower insulin tells your kidneys to release sodium, and water follows it out (research review). As you lose sodium and fluid, you also lose potassium and magnesium. That mineral drop is what drives most "keto flu" symptoms — headache, fatigue, dizziness, and cramps (keto flu).

The three that matter most

Sodium

On keto you often need more sodium than usual, not less, because you're flushing it out. Practical sources: salt your food, and sip broth or bouillon — the research review notes 1–2 cups a day adds roughly 1–2 grams of sodium (review). Important caveat: if you have high blood pressure, heart disease, or kidney disease, do NOT add salt without talking to your doctor.

Potassium

The adequate intake for adults is about 2,600–3,400 mg per day (NIH Office of Dietary Supplements). Get it from food: avocado, leafy greens, salmon, mushrooms, and nuts. Important: potassium supplements can be dangerous if you have kidney problems or take certain blood-pressure medicines (like ACE inhibitors) — food is the safe route; ask a doctor before supplementing.

Magnesium

The recommended intake is roughly 310–420 mg per day for adults (NIH Office of Dietary Supplements). Found in nuts, seeds, leafy greens, and fish. Some people use a magnesium supplement if cramps are bad — check with a pharmacist or doctor first.

The simple routine

  • Salt your meals to taste (unless told otherwise by your doctor)
  • Eat leafy greens, avocado, nuts, and seeds daily
  • Drink to thirst — plain water or a sugar-free electrolyte drink
  • Add broth on hard days

An honest note

Food-first is the safest approach. Electrolyte supplements and "keto salts" can help some people, but the evidence that any specific product is necessary is limited (review). If you have a heart or kidney condition, or take medication that affects these minerals, talk to your doctor before changing your salt or supplement intake — getting electrolytes wrong can be harmful.

Sources