Sodium, potassium, and magnesium are found naturally in foods, and most people will have no trouble meeting their essential electrolyte levels on a ketogenic diet.
The suggested daily intake of sodium/potassium/magnesium is:
- 5000 mg of sodium
- 1000 mg of potassium
- 300 mg of magnesium
These are some of the amounts of electrolytes found in our foods:
- Sodium: cured meats (1.06-1.76 g/100 g), cheeses (0.70-1.06 g/100 g), canned tuna (300-400 mg/can), mustard, creamy salad dressings, broth, table salt
- Potassium: raw spinach, avocado, mushrooms, salmon, steak, pork loin, light salt (290 mg sodium and 350 mg potassium per 1/4 teaspoon)
- Magnesium: raw spinach, avocado, chard, sprouts, seaweed, coffee, almonds, wild fish, supplements
A quick note about magnesium supplements: If you choose to take a non-food magnesium supplement , make sure the compound ends in -ate (citrate, glycinate, etc.).
Avoid magnesium oxide , as it is the least bioavailable form of magnesium. Magnesium bisglycinate is ideal.
