I'm on week 2 of keto and the keto flu hit me harder than expected. Headaches every day, cramping, exhausted. I know it's electrolytes but I've been looking at supplements and there are so many options — LMNT, Nuun, Liquid IV, Ultima, random Amazon brands — and I genuinely don't know what to buy.
Some have a ton of sodium, some barely any. Some have lots of sweeteners. Some are $50 for a month's supply. What do people here actually use?
This is asked constantly so let me give the comprehensive answer.
The numbers you need on keto: ~3000-5000mg sodium/day, ~1000-3500mg potassium/day, ~300-500mg magnesium/day. These are much higher than normal because keto causes you to excrete more through urine.
LMNT — my top pick. 1000mg sodium, 200mg potassium, 60mg magnesium per packet. Expensive ($1.50/packet) but actually has meaningful sodium. Flavors are good.
Homemade (the best value by far): 1/4 tsp Himalayan salt + 1/4 tsp No-Salt (potassium chloride from the grocery store spice aisle) + 200mg magnesium glycinate supplement, mixed into water or broth. Costs about $0.15/serving. This is what I personally do.
Liquid IV — too much sugar/dextrose, not great for keto. Skip it.
Nuun — low sodium, doesn't really cut it for keto needs. Fine for regular workouts, not optimized for ketosis.
Adding to Jen's breakdown: the magnesium type matters. Magnesium oxide (cheap stuff) has terrible absorption — you'll excrete most of it. Go for magnesium glycinate or magnesium malate. Better absorption, less digestive upset.
Also — bouillon cubes or bone broth are fantastic for sodium + some potassium. A cup of hot bone broth in the morning does a lot for keto flu and feels nourishing too.
I use the DIY version Jen described and add it to sparkling water with a bit of lemon juice. Tastes like a zero-carb electrolyte drink for about 15 cents. Have been doing it for 2 years and I never get cramps or keto flu symptoms anymore.
The No-Salt brand is important — it's potassium chloride and available at most supermarkets in the spice section next to regular salt. Don't skip this one, potassium is where most people are deficient.
What about for during workouts specifically? I lift 5x per week and I'm noticing performance drops since starting keto.
For athletic performance the dip is normal for the first 4-6 weeks while you become fat adapted. Your body is learning to use fat as fuel for workouts and it takes time. Most people recover to previous performance and then exceed it around week 6-8.
For intra-workout on keto: plain water + extra salt is often enough. If you're lifting 60+ minutes, add potassium. Some athletes add a small amount of cream of tartar to water (pure potassium) during long sessions.
Precision Hydration is worth trying if you do serious endurance stuff — they have a keto-friendly version with no sugar. Not cheap but the formula is solid.
For regular keto lifestyle though, homemade is the move. Save the premium products for when you actually need them.