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Electrolytes. Besides maintaining proper hydration levels, they’re useful for regulating nerve and muscle function, blood acidity & pressure, and rebuilding damaged tissue.
One thing people on a carnivore diet seem to be deficient in are those vitamins & minerals. A common sign that you’re lacking electrolytes on a carnivore diet is constant feeling hungry.
In today’s blog, I’ll give you the five best electrolytes for carnivore diet success. I’ll start by explaining how much electrolytes you should consume on a carnivore diet before giving you the five best electrolyte powders for getting enough of them. Let’s get on!
The Ultimate 5 Electrolyte Powders for Carnivore Diet Success
How Much Electrolytes on Carnivore Diet?
So, how much electrolytes do you actually need on a carnivore diet? Let’s get an idea of all of the most common electrolytes:
When you’re not consuming any carbs in your carnivore diet, your kidneys excrete more sodium. In doing so, you’ll be losing some of your highly needed electrolytes.
- Recommended is to take 5-7 grams of sodium per day. This is more than the average sodium RDA of less than 2.3 grams per day for previously named reasons.
- The recommended amount of potassium for people on a carnivore diet is 3-4.8 grams, which is slightly more than the RDA of 3 grams.
- Also, depending on activity levels, your magnesium intake should be somewhere around 500mg per day. That’s not hard on a carnivore diet, as sardines, mackerel, chicken, and beef are proper sources of magnesium.
- For calcium, the RDA is 1 gram per day. For reference, 100g of canned sardines contains 382 mg of calcium and 100g of canned salmon contains 210 mg.
- Other options for calcium and vitamin D & K are dairy, although this is in limited proportions allowed in the carnivore diet.
- You don’t need to worry about chlorine. Although it does fulfill an important role in the human body (keeping a proper balance of body fluids), it can be found in as little as one teaspoon of salt. The RDA is 3.1 grams of chloride per day.
According to Dr. Roach, Associate Professor of Clinical Medicine, a good rule of thumb is that whenever you’re exercising at an intense level for over an hour or exercising in the heat, you should replenish electrolytes.
5 Best Electrolytes for Carnivore Diet Success
Let’s get a few things straight before diving into this list:
- Some electrolyte powders have fillers and artificial ingredients that may disrupt your carnivore diet. I avoided these in the upcoming list.
- “Sports electrolyte drinks” are often loaded with sugar and, therefore, not your best bet.
- Go easy on your sodium when you’re familiar with high blood pressure.
- In this list, I tried to include a proper balance between all of the most relevant electrolytes. Fruit, for example, contains more potassium, whereas cheese is higher in sodium.
- ALWAYS TRY THE NATURAL WAY BEFORE STARTING WITH SUPPLEMENTS. Adding a bit of salt to your water is still a better way to replenish sodium than using any kind of powder.
Let’s go!
#1: Stur Electrolyte Hydration Powder: Best Overall Electrolyte Powder
Stur really did not let us down with their hydration powder this time. It has 380 mg of the most essential electrolytes, potassium and sodium, and no added sugar at all. The main sweetener is stevia, which is in my opinion the best sweetener out there. It is as pure as possible.
With one simple serving (or package), you’ll get all of your needed vitamins C, B1, B9, and B6. Although these are not essential to supplement, there is no real overdose here.
To me, a perfect #1 for carnivores looking to add some electrolytes to their diet!
#2: Dr. Berg Electrolyte Powder: Highest in Clean Potassium
There is not much to say about DR. Berg’s electrolyte hydration powder besides that it’s close to perfect. Potassium is a nutrient most people are lacking, and DR. Berg did an amazing job of including it in large an natural amounts.
Besides that, I like the fact that they included magnesium and iron as well, improving blood-oxygen regulation and maintaining normal nerve and muscle function. The dietary fiber is there to make sure that it’s not too harsh on the gut.
If I had to say one thing I didn’t like, would it be the 2g of net carbs per serving. Not great for a carnivore diet, but also not the end of the world. I likey!
#3: FlavCity Electrolyte Drink Mix: Best Beginner Electrolyte Powder
The 3rd spot is reserved for FlavCity, a common brand amongst carnivores. Their “electrolyte sticks” are a great addition to your glass of water. With their mix of essential electrolytes, 0g of added sugar, and organic coloring & flavoring, this electrolyte powder is just a solid option for carnivores.
This is a great starting point if you’re starting out with the carnivore diet, and want to add some electrolyte powder to your routine.
While electrolyte powder can be a great addition to your carnivore diet as a beginner, adding a little bit of salt to your water is a better option if you ask me. Overall, beginners shouldn’t include many different supplements in their diet, as you want to keep it natural as much as possible.
#4: LMNT Electrolyte Drink Mix: Best for High Sodium Needs
If you’re looking for a high-sodium, carnivore-diet-friendly electrolyte powder, the LMNT hydration powder is the one for you. It contains 1,000MG of sodium per serving, making it easy to get in one of your most important electrolytes.
One more thing I like about this product is its usage diversity. Most electrolyte powder is only drinkable with water or soda water. The electrolyte powder from LMNT can be used in a wide diversity of drinks, such as tea, hot chocolate, or smoothies.
It is, again, sweetened with stevia leaf extract, making it a perfect option for people on a carnivore diet who want to increase their sodium intake!
EXTRA: #5 NutriBiotic Essential Electrolytes: Best Tablet for Electrolytes
The NutriBiotic tablets are great for people who prefer tablets or capsules rather than powder. The vitamin C in the capsules is also great for people who feel they lack it. However, most people in well-developed countries get enough vitamin C from their diet.
Vitamin C deficiency is relatively rare in well-developed countries. On average, only 1 in 20 people suffer from it.
In my opinion, the NutriBiotic has everything you need for an all-around electrolyte powder that suits the carnivore diet. No (artificial) color, flavor, or sweeteners, and a decent amount of electrolytes per tablet. Bueno!
Conclusion
So there you have it! Electrolytes are absolutely essential for staying healthy and energized on the carnivore diet. I can’t stress enough how crucial it is to keep your sodium, potassium, magnesium, calcium, and chloride levels in check. When these electrolytes are balanced, you’ll notice a huge difference in how you feel—less fatigue, fewer muscle cramps, and better hydration.
I’ve shared some of my go-to foods and supplements to help you hit those electrolyte targets. Remember, always prioritize whole food sources before reaching for supplements, especially as a beginner-carnivore.
They should be your backup plan when you’re feeling a bit off or if you think you might not be getting enough from your meals.
Stay attuned to what your body is telling you. Make adjustments as needed, and don’t hesitate to experiment with different options. With the right balance of electrolytes, you’ll feel better in a short amount of time!
Frequently Asked Questions
How To Get Electrolytes on Carnivore Diet?
Getting enough electrolytes on a carnivore diet is pretty straightforward if you focus on the right foods and a few simple strategies. Only use electrolyte powders whenever you’re feeling that you’re not able to get in your needed electrolytes in the long term.
Here’s how I recommend making sure you stay balanced:
Sodium:
This is a big one, especially on a carnivore diet where your body excretes more sodium. The easiest way to replenish? Just add some unrefined sea salt (like Redmond Real Salt) to your meals or water.
Another great option is sipping on bone broth – it’s loaded with sodium and gives you an extra boost of minerals.
I usually add a pinch of salt to my water during the day.
Potassium:
You won’t be getting potassium from fruits on carnivore, but don’t worry – there’s plenty in animal foods like beef, chicken, and salmon. Organ meats are great for this too.
If you feel like you’re still coming up short, try using “lite salt,” which contains both sodium and potassium. I’ve found it super easy to sprinkle some on my meals.
Magnesium:
Magnesium is essential for muscle recovery and preventing cramps. You can get it from sardines, mackerel, or beef. But if you’re still not hitting your target, I’d suggest a magnesium supplement like Natural Calm or magnesium citrate – both should work. Consult your healthcare provider first tho.
Calcium:
Sardines and canned salmon (with bones) are your best friends here. They’re packed with calcium. If you tolerate dairy, go ahead and enjoy it, but if not, bone broth is another great source.
Honestly, between these options, getting enough calcium isn’t too hard.
Chloride:
This one’s a breeze – it’s in salt. So, as long as you’re salting your food (and you should be), you’re good to go!
In short: Keep your meals rich in quality animal foods, add some salt to your water, and if needed, throw in an electrolyte powder. That’s all it takes to stay on top of your electrolyte game while crushing the carnivore diet!
Why Do You Need Electrolytes on Carnivore Diet?
Electrolytes are super important in a carnivore diet. Let me break it down for you:
Sodium Loss
Without carbs, your insulin levels drop, causing your kidneys to excrete more sodium. This can lead to symptoms like headaches, fatigue, and dizziness, often referred to as the “keto flu”, which you see more often nowadays.
Replenishing sodium is crucial to keep your energy up and feel your best.
Muscle Function
Electrolytes like magnesium and potassium are essential for proper muscle function. Low levels can lead to cramps and weakness, which I’ve experienced firsthand.
Keeping these electrolytes balanced helps prevent those annoying midnight calf cramps and keeps you performing well.
Hydration
Hydration isn’t just about water; it’s about balancing it with electrolytes. If you drink water without replenishing electrolytes, you might actually dehydrate yourself more.
Electrolytes help your body retain the water you’re consuming.
Blood Pressure
Electrolytes help regulate blood pressure. Low sodium can cause your blood pressure to drop, leaving you feeling lightheaded. Maintaining proper sodium levels helps keep your blood pressure stable.
Overall Energy
If you’re feeling sluggish, it could be an electrolyte issue. Electrolytes play a crucial role in energy production and nerve function.
References
- How much sodium should I eat per day? (2024, January 5). www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
- Keith W. Roach, M.D. at ACN East – WCIMA: Internal Medicine | NewYork-Presbyterian Doctor in New York, NY. (n.d.). https://doctors.nyp.org/keith-w-roach-md/acn-east-wcima?pk_vid=2279b126eacd2b7d17282303552dfb6a
- Fishman, L., & Fishman, L. (2024, February 28). When to Worry About Your Blood Pressure with Dr. Marc Eisenberg. NewYork-Presbyterian. https://healthmatters.nyp.org/when-to-worry-about-your-blood-pressure-with-dr-marc-eisenberg/
- Cucci, D., & Cucci, D. (2024, August 16). Do we need to supplement our electrolytes? NewYork-Presbyterian. https://healthmatters.nyp.org/do-we-need-to-supplement-our-electrolytes/
- CHROMIUM: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-932/chromium
- Zinc in diet: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002416.htm
- Clt, E. J. M. R. (2023, April 4). 15 Signs and symptoms of vitamin C deficiency. Healthline. https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms#TOC_TITLE_HDR_18
