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Your body does not retain potassium unless magnesium is fully supplemented. Coconut oil, you've probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content.

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. Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue (21). You might even be wondering why anyone would subject themselves to this “torture.” Don’t worry; some great keto electrolyte supplements can help you live a headache, cramp, and fatigue-free. You can also get a 10% discount by using our coupon code KSR10.

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Upping your omega-3 intake can counteract this and offer a ton of other health benefits. It’s estimated that over 1 billion people worldwide are deficient in vitamin D. In considering a potassium supplement I ended up doing LOTS of research and I thought I would summarize my findings and share them here. At least when you are first beginning to use them. Loss of electrolytes could lead to headaches, lack of energy, and cramps, so it’s important to supplement your levels of sodium and potassium to counteract these symptoms (8). Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support.

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If you want to get rid of your symptoms and start feeling as good as you look, the solution is pretty simple: supplement everything your body is getting rid of. It offers hydration with no sugar or carbs made from 100% clean ingredients. Because of this, many health experts recommend you supplement on the keto diet.

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And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Now, we do recommend avoiding highly processed vegetable oils and dairy products whenever possible. The chart is relatively simple; it's in shades of purple, except for those that have a negative trace of ketones. A post shared by Alyssa Sparacino (@alyssa_sparacino) on Dec 20, 2017 at 3:01pm PST In the end, I'm pleased with my keto diet results both internally and externally. Case reports of various adverse effects such as hyperkalaemia, conductive effects and compromised heart function have been reported in such subjects after moderate to high acute or sub-chronic intakes of potassium in the form of supplements or potassium-containing salt substitutes. You just have to be careful when taking any new products. However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet. It’s important to remember that not everyone experiences ketogenic diet side-effects when starting this new lifestyle and thankfully, the symptoms are all very temporary and can pass very quickly. A good starting dose would be between 1 and 3 grams daily, which is what is considered as safe by the American Heart Association (8). Magnesium Magnesium is another essential electrolyte, and it contributes to the regulation of muscle and nerve function, blood pressure, and blood glucose (4). Plus, caffeine enhances fat breakdown, making it a fat-loss friendly supplement to add to your ketogenic lineup.