Keto beginner... How to check electrolytes?
sciencenovice
Posts: 40 Member
I'm new to ketogenics. I've done tons of reading, but I can't find out how to check electrolytes. I know it's important to keep them at good levels especially during lifestyle changes. But I don't know how a lot of people here on the forums can say their electrolytes are good. Is it a machine? Urine color? A guess?
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For me, it is when I get leg cramps, then I know I need to up my salt. There are lab tests you can have done, apparently, though probably not needed unless you have some serious problems? https://labtestsonline.org/understanding/analytes/electrolytes/tab/test/0
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I get headaches and achy when it's low (sodium). When I've let it get low for a few days, I get leg cramps again.
I know I was low if I eat a bunch of salt and feel better within an hour or so.0 -
You don't need to test. Most of them hide in cells, where you can't find them.
You'll know you're good if you feel well. And a lot of low-carbers feel well when they target a certain level of sodium.
You've read a ton, but did you read Phinney and Volek? They seem to be the only guys who correctly emphasize targets for sodium, magnesium, and potassium.
Sodium is the main one. P+V recommend 5000mg/d as a target. You'll know you're low if you experience the "keto flu:" light-headedness, fatigue, headaches, etc.0 -
Would kosher salt supplement that for me? I'm not sure if the body recognizes that differently that iodized table salt or sea salt, or that pink salt everyone raves about. Or is salt just salt?0
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5000mg of sodium is about 12.5 grams of salt. That's over 2 teaspoons. Chances are you're not going to add that much from a shaker. Most people get it from their food. Broth is a great source, but just about any food with lots of added salt works well.
The type of salt doesn't matter. You're just targeting sodium for the osmotic effects in the blood.0 -
I find if I don't get at least 4000 mg of sodium a day I feel tired and experience leg cramps while sleeping. As long as I supplement the sodium, no problems! Recognition of electrolyte balance is mainly accomplished with how you feel. Unless it's time for lab work, you won't know for sure, yet keeping them supplemented can prevent the keto flu! Good luck!0
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I'm glad you asked this b/c I've wondered it too. I've been keeping an eye on my sodium (not hitting 4000 most days though) which works well b/c I have low BP so my cardiologist had already told me to increase sodium .. and my BP has indeed been higher since starting this WOE! I haven't known what to do with potassium and magnesium goals though, or how to supplement those.0
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I'm not convinced you need to supplement potassium and magnesium.
You will lose potassium if you lose too much sodium, so if you watch your sodium, you should be fine. If you suffer through the keto flu for a week, then you've probably lost some potassium. I eat avocados to get mine.
A lot of people supplement with Mg. P+V suggest that almost everybody is deficient, so they recommend supplementing with Slow Mag for the first 20 days.
I eat a lot of nuts and chocolate, so I get a fair amount of Mg. My wife supplements with about 300mg/d of Mg Citrate, and it seems to help keep leg cramps away. Signs of being low in Mg might include cramps, palpitations, and headaches.0 -
Thank you, @wabmester! That's very helpful. I've been eating a fair amount of nuts, chocolate and avocados.0
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This was all so helpful thank you!0
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