There are a few supplements that can make a huge difference when you’re following the keto diet, and electrolytes are one of them. Electrolytes are minerals in your body that carry an electric charge.
These charged minerals are essential for a range of bodily functions such as fluid balancing in the body, muscle contractions, blood pressure regulation, and neurological functions—to name a few.[*].
Many people find that when they switch to a keto diet, they lose a lot of electrolytes in the keto adaptation process. This is due to the fact that as your body learns to run on ketones, you lose a few of the fat-fueled energy molecules on the way. Your body starts ramping up ketone production before your metabolism is trained to use them all — until they’re flushed out through your kidneys and take electrolytes with them.
Plus, during the first week or so of the keto diet, you’ll be burning a lot of stored carbs. When this happens, you lose water (and electrolytes) because stored carbohydrates retain water (3 grams of water per gram of glycogen, to be exact)[*].
Sodium, potassium, magnesium, calcium, chloride, phosphorous, and bicarbonate are all electrolytes. However, in the keto diet, you should pay attention to sodium, potassium, magnesium and chloride.
When your electrolyte levels become imbalanced, you may experience some unpleasant side effects, often referred to as the “keto flu,” such as:
- Headache
- nausea
- muscle cramps
- brain fog
- Constipation
- Cramps and gas
- fatigue
Fortunately, there is a simple solution to your electrolyte balance problem – electrolyte supplementation. But not all electrolyte formulas are created equal, so we’ve put together a list of the best keto electrolytes on the market today.
Best keto electrolytes
#1 Perfect Daily Keto Electrolytes
The perfect daily keto electrolyte Specifically designed with the keto diet in mind, including a blend of sodium, potassium, magnesium and chloride in the optimal ratio for hydration and regeneration. It also contains added Vitamin D (125% of the Daily Value) to enhance magnesium absorption and support healthy immunity.
No added sugar and no chemical or artificial sweeteners. Instead, it is sweetened only with natural stevia leaf extract and contains no carbs and calories. It also contains no foreign additives or unwanted allergens.
The perfect daily keto electrolyte It comes in five flavors: watermelon, lemon, lime, black cherry, pink lemonade, and unflavored.
every meal The perfect daily keto electrolyte It costs 0.62 cents ($28 for a bottle of 45 full servings).
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Highlights:
Cost-effective
Contains a balanced ratio of the four important electrolytes for keto dieters
Five flavors to choose from
Carbohydrate and sugar free
No extraneous ingredients added
Vitamin D added to improve magnesium absorption and immune health
#2 Keto Hi-Lite Electrolyte Powder K1000
Hello Lyte Keto K1000 Electrolyte Powder It is formulated to be the highest quality potassium electrolyte powder on the market. While it contains sodium, magnesium, chloride, and calcium in balanced proportions, it contains 1,000 mg of potassium in an effort to eliminate keto flu symptoms.
It contains no artificial sweeteners or sugars, just stevia, and no foreign additives or allergens. It contains no carbs and calories, making it a safe bet for keto dieters.
Hello Lyte Keto K1000 Electrolyte Powder It comes in only one flavor, Raspberry Lemonade.
every meal Hello Lyte Keto K1000 Electrolyte Powder It costs $0.64 ($33 for a 50-year container).
For professionals:
Cost effective at 0.65 cents per serving
Carbohydrate and sugar free
No foreign ingredients
Negatives:
Only one flavor to choose from
Possibly too much potassium (not enough other electrolytes)
#3 LMNT Electrolyte
While Hello Lyte Keto K1000 Electrolyte Powder concentrates on the intensification of potassium, LMNT Electrolytes It’s all about sodium, with 1,000 mg of sodium per serving, 200 mg of potassium and 60 mg of magnesium.
At LMNT, the belief is that we have the whole cardiovascular disease story back, and it’s the sugar we need to monitor, not the sodium. LMNT also acknowledges that you’ll lose a lot of sodium during the transition into ketosis, so they pack their supplement with as much sodium as possible.
Although there is no added sugar, each serving contains two grams of carbohydrates.
LMNT Electrolytes It comes in nine flavors: grapefruit, melon, citrus, orange, raw, unflavored berries, mango chili, habanero lemon, and chocolate.
every meal LMNT Electrolytes It costs $1.50 ($45 per 30 boxes).
For professionals:
No foreign ingredients
Lots of flavors to choose from
sugar is not added
Negatives:
Maybe too heavy sodium
More expensive than other options at $1.50 per serving
Does not contain any chloride
Contains 2 grams of carbohydrates per serving
#4 Ultima Replenisher Hydration Powder
Ultima Replenisher Hydration Powder It contains a good balance of magnesium, potassium, chloride, sodium and phosphorous. It’s made with zero sugar, sweetened only with stevia, and contains no carbs. They also add manganese and zinc for additional nutrients.
Ultima Replenisher Hydration Powder It comes in eight flavors: blueberry, cherry pomegranate, lemonade, raspberry, grape, orange, pink lemonade, and watermelon.
every meal Ultima Replenisher Hydration Powder It costs $0.70 per serving ($20.99 for a full 30 pack).
For professionals:
No foreign ingredients
Lots of flavors to choose from
sugar is not added
Add zinc and manganese
Negatives:
Slightly above average cost
#5 LytePow! Electrolyte powder with sea minerals
LytePow! It was started by two people looking for a better way to hydrate than drinking sugar water (AKA Gatorade). Electrolyte powder contains magnesium, chloride, sodium, potassium and is free of sugar or carbohydrates. Sweetened with stevia leaf extract and contains no artificial ingredients.
LytePow! It comes in only one flavor, lime.
every meal LytePow! It costs $0.27 per serving ($24.95 for a box that serves the entire 90).
For professionals:
Less expensive than most electrolyte brands
No sugar or carbohydrates
No foreign ingredients
Negatives:
Only one flavor
Little Magnesium and Potassium
Things to consider when buying electrolytes on a keto diet
When looking for a keto electrolyte supplement, there are a few things to keep in mind:
Make sure it’s low in carbs
While the electrolytes themselves won’t add to your daily carb allowance, many companies add hidden sources of carbs either to enhance flavor or as fillers. Always check the ingredients label to see if they have added sugars or if there are any carbohydrates in your product.
Ideally, your electrolyte supplement should be keto-friendly and not contain carbohydrates. There is no good reason for electrolytes to contain carbohydrates, so keep your carbohydrate portion in your meals.
Watch out for artificial sweeteners
In an effort to keep carbs low and provide a pleasant flavor, many supplement companies will add low-quality artificial sweeteners like aspartame and sucralose to their products. These sweeteners are made from chemicals and should not be part of your daily regimen.
Instead, look for companies that sweeten their products with stevia or monk fruit.
Electrolyte quality and quantity
When following a low-carb diet, the four electrolytes you want to monitor are potassium, sodium, magnesium, and chloride. Make sure the supplement you choose contains a balanced proportion of these four minerals.
Some companies will add extra electrolytes, or compress one of two with small amounts of the rest. To ward off the keto flu, you need to make sure you’re getting the right proportion of each electrolyte.
Preservatives or other chemical compounds
Always check the ingredient label on your electrolyte supplement to make sure it hasn’t sneaked any low-quality chemical ingredients in there. In addition to artificial sweeteners, be on the lookout for color enhancers and preservatives.
conclusion
Starting your day with an electrolyte drink can be a lifesaver. This is especially true when first starting the keto diet and transitioning into ketosis. To combat the keto flu and replenish your stock, look for a supplement that contains the best four electrolytes; Potassium, sodium, magnesium and chloride.
Sports drinks used to be a destination for athletes, but with more sugar than most cakes, they do more harm than good. There are also plenty of whole foods that are rich in minerals, such as leafy greens, but they don’t provide enough electrolytes for someone on the keto diet. Even Himalayan salt and sea salt are lacking.
This is why finding a quality supplement is vital.
Electrolytes play an important role in cell health, nerve function, muscle function, and more. Make electrolytes a part of your daily routine to overcome any potential imbalances and to keep your body completely hydrated.
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