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Sodium & Potassium (Electrolytes) Keto flu—we all get it. Over time, the body transitions from burning carbs for fuel to burning ketones—an alternative fuel source that the liver makes by breaking down fat, explains keto diet expert Amy Davis, RD, LDN. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point. Main Benefits of Taking Creatine on the Keto Diet: Weight loss, building lean muscle mass, strength, athletic performance.

So if you’re going to be starting a workout program while on keto, this supplement will help take your workouts to the next level and build bigger muscle mass (20). ​9. Compounding the quandary is that many people end up cutting out electrolytes such as sodium and potassium as their carb consumption goes down. Be it capsules or sprays, the discussion around them actually working always had opposing sides. 10 Potassium Supplements Now, on to the big question – is it safe to take a potassium supplement?

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The brand we recommend is Thorne Research Potassium 4. In fact, many people experience a better and healthier hair and nails growth on keto. There are even some recipes for delicious homemade electrolyte replacement drinks you can make before you go to work.

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Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Avoid symptoms of the keto flu, healthy muscle function. Once you are finished scouring this website full of its information, you should be well-equipped to make a calculated decision on whether this whole thing is for you and that means our mission is complete.  Testing Your Ketone Levels I’m often asked if it’s necessary to buy and use keto products like urine sticks. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). Heart palpitations occur when you feel your heart beating too fast or too hard (21). If you are serious about your health goals and have decided to take action by taking only the best exogenous supplements, then don't forget to tie it in with a good exercise or training routine and sticking to the plan.  From my personal experience, there are plenty of ketogenic supplements that certainly do work, but you do have to be careful of the "phonies." You can find highly recommended ketones products that are endorsed by celebrity life coaches such as Timothy Ferris and Joe Rogan; then you also have those infomercial products that are probably as effective as eating Tic Tacs, which is why it is really important to do your research before experimenting.

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Hydroxymethylbutyrate (HMB) Pronunciation aside, HMB is a great ally to have in your corner in the fight against fatigue and muscle loss (19). To do this I am using "Serious Mass" by On daily which is roughly 1700 calories. This is due to the fact that your body is burning up the extra glycogen in your liver and muscles. The first few weeks of a keto diet are tough enough. 8 Some studies have measured the absorption rate of magnesium oxide to be as low as 4%. Best Keto Food Sources of Magnesium Here are some of the best keto food sources of magnesium, make sure to include these in your keto diet meal plan (32, 33): Brewed coffee Clams Swiss chard Spinach Beet greens Kale Arugula Okra Raw cacao powder Pumpkin seeds Eggs Cod Salmon Tuna Beef Chicken liver Sausage Ham Cheddar cheese Parmesan cheese Conclusion As you can see, magnesium plays many roles in the body and is required for the maintenance of several different areas of your health.