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Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7).

Let's dive in! ​Basic Electrolytes on Keto Sodium & Potassium As your insulin levels become lower and more stable, your kidneys will not hold onto sodium as much as before. Just one scoop can give you a healthy boost that turbocharges your diet results and improves your workouts. When you combine that with tough workouts it gets even harder (especially if you’re a beginner). A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss.

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Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. While healthy fats on the keto diet have been shown to increase testosterone levels, taking tribulus can magnify those results even further. It’s no wonder people are looking for a supplement to replace this diet. While exogenous ketone supplements will raise the ketone bodies in your blood, they’re simply providing your body with a fuel source, rather than putting you in the metabolic state of ketosis where the “fat burning magic” takes place. When we consume too many omega–6s and not enough omega–3s, this can promote systemic inflammation, which may play a role in the onset of many chronic illnesses and diseases, such as cardiovascular disease and arthritis (11).

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As we mentioned before, powders are super easy to use because you can add them to just about anything. A slow release version can also help to prevent stomach upset. Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support.

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A quick note: If you’re not familiar with what exogenous ketones are, have a look through our article on What are Exogenous Ketones and Should You Take them? Supplement with a good prebiotic fiber blend that contains a variety of different prebiotic fibers. Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active. For a creamy pudding, take liquid coconut oil, a splash of water, and mix with your favorite whey protein! According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods.