Switching to a carnivore diet can be a great way to improve your health, but it's important to be aware of the changes your body goes through and how to adjust accordingly. One of the most important things to consider is your electrolyte intake. Electrolytes are essential minerals that help regulate nerve and muscle function, hydrate the body, balance blood pressure, and rebuild tissue. When you restrict carbohydrates, as you do on a carnivore diet, your kidneys excrete more sodium, which can disrupt the balance of other electrolytes as well.
Sodium
Sodium is the most crucial electrolyte for carnivores. It's essential for muscle contractions, including the heart. Deficiency symptoms include fatigue, headaches, weakness, trouble focusing, and even heart palpitations. Aim for 5-7 grams of sodium per day, which is more than the average person needs. You can get sodium from your food, but it's often not enough. Use a high-quality salt like Himalayan or sea salt to generously salt your food and add it to your water. You might also need to incorporate a high quality electrolye supplement (with no added sugar or fillers such as this one).
Potassium and magnesium
Potassium and sodium work together to maintain balance in the body. When sodium is low, it can affect potassium levels as well. Signs of potassium deficiency include muscle cramps, twitching, and heart palpitations. Aim for 3-4.8 grams of potassium daily. It's easier to get from food than sodium, with good sources being beef, mackerel, bacon, and bone broth. Magnesium is another important electrolyte for muscle and nerve function, the immune system, and heart health. Deficiency symptoms include muscle cramps, twitching, fatigue, and constipation. Most people need around 400mg of magnesium daily, but active individuals may need more. Beef, mackerel, and sardines are good sources. You can also supplement with magnesium oil or tablets.
Calcium
Calcium is important for bone health, muscle contractions, and blood clotting. The RDA is 1 gram per day, but many people believe this is too high because calcium needs vitamin D and K for proper absorption. Most modern diets are lacking in these vitamins, so even with the high RDA, it's hard to get enough calcium on a carnivore diet. Dairy is the easiest source, but other options include sardines, eggshells and bone broth.
In addition to the specific symptoms mentioned above, a general sign of electrolyte deficiency can be cravings. If you're on a carnivore diet and constantly feeling hungry, you may need to up your electrolyte intake.
Electrolytes are essential for optimal health on a carnivore diet. Pay attention to your intake of sodium, potassium, magnesium, and calcium, and adjust accordingly. Use high-quality salts, eat plenty of meat and bone broth, and consider supplementation if needed. By ensuring you get enough electrolytes, you can avoid deficiencies and experience the full benefits of a carnivore diet.
Electrolyte Supplement I Recommend
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