4

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Electrolytes Are Better, But I'm Still Confused

Answered on August 19, 2014
Created June 16, 2013 at 3:28 AM

Thanks to this and another site, I found out that my staggering fatigue (post-ketosis) may be related to mineral deficiencies. I've boosted the sodium, potassium, and magnesium (and water throughout the day) and feel like I'm on the mend. I'm following a no-dairy modified keto plan (69% fat, 22% protein, 9% carb). I'm trying to eat the minerals (using avocado, pumpkin seeds, spinach, etc.) but also use supplements Question #1: What ratio of sodium to potassium should I be aiming for? Question #2: Is there any reason I'm feeling bloated since boosting the electrolytes and water? That's the only change I've made to my food (and I don't guzzle the water), but I'm feeling like I'm retaining it, and not in a good way (and I've long been post-menopausal, so that's not it). Question #3: Is one form of magnesium "better" than another? Thanks everyone. I've learned a lot here.

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:34 AM

Hepoberman - Yes, keeping life simple is a good thing. And my bowel tolerance is quite good (I at about 400 mg of magnesium glycinate at night and about 100 mg of mag malate during the day), so I may pop it up before bedtime.

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:28 AM

Albert83BCN - the bloating has subsided. I realized I was taking in way too much sodium. I've reduced it to about half, and the puffiness has disappeared. I also am starting to take potassium throughout the day, and that may have helped, too.

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:24 AM

Albert83BCN and daz: Many thanks to you both. I peeped Mercola before, but didn't check him on the 'lytes. I also had no idea there *was* such a thing as AIs for those minerals.

048dd52752c45129c1212bfffb37ca72

(3150)

on June 16, 2013
at 08:36 AM

I've the PHD Book lying around here, I guess its time to give it a full read! :)

543a65b3004bf5a51974fbdd60d666bb

(4488)

on June 16, 2013
at 08:22 AM

aiming to achieve at least the Adequate Intakes (AIs) recs for Potassium, Sodium & Chloride seems to be a reasonable approach; per day for Adults is Potassium 4.7 grams & Salt 3.8 grams (sodium 1.5 grams, Chloride 2.3 grams). Jaminet (PHD) suggests at least 4.7 g/d Potassium & salt to taste. Achieving a min of 4.7 grams potassium per day may be a hurdle for some, if the diet is low in Veg & Fruit

048dd52752c45129c1212bfffb37ca72

(3150)

on June 16, 2013
at 07:14 AM

Heck, I didn't realize it would be any difference between intake and hair analysis! Good point. According to Mercola seems that the actual intake could be way higher in potassium in a Paleolithic diet (11,000mg) than sodium (700mg).http://articles.mercola.com/sites/articles/archive/2012/03/05/end-war-on-salt.aspx But if this is optimum or not, not clear. Tried to google some studies and didn't find immediate evidence on best intakes. C'mon people chime in!

543a65b3004bf5a51974fbdd60d666bb

(4488)

on June 16, 2013
at 06:56 AM

just had a bit of a dig around the site you linked in Q1...As far as i can tell, the ratios from that site all refer to hair tissue analysis (not intake ratios). thought it worth mentioning/clarifying

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2 Answers

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048dd52752c45129c1212bfffb37ca72

on June 16, 2013
at 06:12 AM

Q#1: According to this link that summarizes mineral needs in a very nice way IMO, it seems that the ideal ratio would be near between 2.5:1 and 4:1 sodium/potassium.

Q#2: The bloating thing when boosting electrolytes and water to me looks like you are retaining too much water as you might have already guesses. You could try to aim for the ratios given above and see how works, I guess you can build up the ideal ratio to you with some practice. For me, for example, I've been pretty low carb with similar ratios like you and I've observed that I'm waaay too ripped when I'm low carb. This is great for body composition, I look amazing, I have more muscular separation and vascularity which seems great... but I also felt a little bit spaced out during the morning and I've trouble being hydrated. I know because I go a lot to pee and I wake every nigh also to go to the bathroom. This last days I've been experiencing with having a sea salt teaspoon in mineral water during morning and before bed and guess what? I did not wake that night to go to the bathroom. So, maybe too soon to tell for my case, but I think ans many others do as far as I have seen that when in VLC dealing with correct sodium and magnesium leves is critical.

Q#3: Magnesium Orotate seems to be the best one and Citrate seems to be very decent too, Magnesium Oxide seems to be poor. I personally use a ZMA supplement that comes with Magnesium Aspartate that seems to be average. Epsom salt baths seem to be a very good alternative also. I read in JK's blog that magnesium uptake depends a lot on you current hydration level so you could be supplementing and getting no benefit if your hydration level is bad so have this into consideration. Some studies here in google.

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:24 AM

Albert83BCN and daz: Many thanks to you both. I peeped Mercola before, but didn't check him on the 'lytes. I also had no idea there *was* such a thing as AIs for those minerals.

543a65b3004bf5a51974fbdd60d666bb

(4488)

on June 16, 2013
at 06:56 AM

just had a bit of a dig around the site you linked in Q1...As far as i can tell, the ratios from that site all refer to hair tissue analysis (not intake ratios). thought it worth mentioning/clarifying

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:28 AM

Albert83BCN - the bloating has subsided. I realized I was taking in way too much sodium. I've reduced it to about half, and the puffiness has disappeared. I also am starting to take potassium throughout the day, and that may have helped, too.

543a65b3004bf5a51974fbdd60d666bb

(4488)

on June 16, 2013
at 08:22 AM

aiming to achieve at least the Adequate Intakes (AIs) recs for Potassium, Sodium & Chloride seems to be a reasonable approach; per day for Adults is Potassium 4.7 grams & Salt 3.8 grams (sodium 1.5 grams, Chloride 2.3 grams). Jaminet (PHD) suggests at least 4.7 g/d Potassium & salt to taste. Achieving a min of 4.7 grams potassium per day may be a hurdle for some, if the diet is low in Veg & Fruit

048dd52752c45129c1212bfffb37ca72

(3150)

on June 16, 2013
at 07:14 AM

Heck, I didn't realize it would be any difference between intake and hair analysis! Good point. According to Mercola seems that the actual intake could be way higher in potassium in a Paleolithic diet (11,000mg) than sodium (700mg).http://articles.mercola.com/sites/articles/archive/2012/03/05/end-war-on-salt.aspx But if this is optimum or not, not clear. Tried to google some studies and didn't find immediate evidence on best intakes. C'mon people chime in!

048dd52752c45129c1212bfffb37ca72

(3150)

on June 16, 2013
at 08:36 AM

I've the PHD Book lying around here, I guess its time to give it a full read! :)

best answer

2
874ff271ca3379984344d5f9f760fec3

on June 16, 2013
at 10:49 AM

I really like potassium bicarbonate. I do not even come close to RDA without supplementing. The healthiest ratio is debated often but it does appear we have flipped our our K:Na ratio upside-down in the last 10k years or so. I like 2:1 but the data is weak and I personally haven't ever got there.

Eat more salt if you go pee too often, drink water when you get thirsty. Simple.

Avoid Magnesium Oxide, its garbage. RBC mag levels and bowel tolerance should be your guide for the best magnesium supplement for you. (Varies from person to person.)

3013d1b44fd7f65b4c8412f229d1d00e

on June 17, 2013
at 06:34 AM

Hepoberman - Yes, keeping life simple is a good thing. And my bowel tolerance is quite good (I at about 400 mg of magnesium glycinate at night and about 100 mg of mag malate during the day), so I may pop it up before bedtime.

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