Just realised I'm supposed to be counting elemental magnesium, not total and so have actually been having about half what I should I think. Could this account for crampy feet/calves and also some anxiety and palpitations do we think?
Check the FAQ and it’ll tell you how much you need of sodium, potassium, and magnesium per day. On keto it’s much higher because you’re constantly peeing it out. I supplement 300 mg of magnesium with pills and drink two LMNT a day that equals 2000 mg of sodium, 400 mg if potassium, and 120 mg of magnesium. If I don’t do this I wake up screaming at night with cramps.
Really helpful thank you! Yes I've been having low level cramps in my legs and feet and some palpitations. I think I've been getting enough sodium and potassium but didnt realise I needed to be looking at elemental magnesium, not total so havent been having enough of that! I know I'm also so much more sensitive to caffeine now too which probably adds to the anxious/palpitation stuff!
I thought about taking it because I hear good things, but asked for it to be part of my bloodwork panel. Mine is high and I've been on keto for over a year and a half.
If you go to r/keto and tap on “Learn more about this community” you’ll find the FAQs. In there is detailed exactly how much of each electrolyte you should be getting and why.
Yeah I was just looking at the food amounts.. i mean I eat a fair bit of cheese and some ham/bacon and I do salt my food generously I think.. but maybe just not quite enough salt?!
I'd say I've got potassium covered with greens and nuts, plus the lite salt is above what's recommended. How do you get enough sodium?
I add salt to all the thing somehow! Or I eat a pickle or two. I love salt so this may be easier said by me than done by others, ha! I usually make a tumbler of ketoade in the morning too so if I know it will be a lower sodium food day I’ll just add extra salt to it. I like soy sauce in a stir fry as well, that’s a great way to add salt.
When I supplement magnesium and potassium my cramps get soooo much better!!
How much potassium do you have and can I ask how you suppliment it? Is it a stand alone supplement?
Check the FAQ and it’ll tell you how much you need of sodium, potassium, and magnesium per day. On keto it’s much higher because you’re constantly peeing it out. I supplement 300 mg of magnesium with pills and drink two LMNT a day that equals 2000 mg of sodium, 400 mg if potassium, and 120 mg of magnesium. If I don’t do this I wake up screaming at night with cramps.
Really helpful thank you! Yes I've been having low level cramps in my legs and feet and some palpitations. I think I've been getting enough sodium and potassium but didnt realise I needed to be looking at elemental magnesium, not total so havent been having enough of that! I know I'm also so much more sensitive to caffeine now too which probably adds to the anxious/palpitation stuff!
Yes!! I’m the same way. Good luck with everything!!
Thank you 😊 you too ☺️
Are you suplimenting because yours is low?
Not that I know of but apparently you need 400mg a day when doing keto?
I thought about taking it because I hear good things, but asked for it to be part of my bloodwork panel. Mine is high and I've been on keto for over a year and a half.
If you go to r/keto and tap on “Learn more about this community” you’ll find the FAQs. In there is detailed exactly how much of each electrolyte you should be getting and why.
Oh yes! So helpful thank you!
Yes. And try a mix of citrate and glycinate.
It could. How many mgs of sodium and potassium are you getting? That matters as well.
I'm doing 2 teaspoons a day of Morton's lite salt? As recommend by Georgia ede? Reckon that's enough?
How many mgs is that? And what are you getting from food?
I ask because cramps and palpitations are just as likely to be a potassium or sodium issue as a magnesium issue. :)
Thanks for your reply! So 2 tsps of that Morton's lite salt has 2,800 mg potassium and 2,320 mg of sodium?
And what are you getting from food?
Yeah I was just looking at the food amounts.. i mean I eat a fair bit of cheese and some ham/bacon and I do salt my food generously I think.. but maybe just not quite enough salt?! I'd say I've got potassium covered with greens and nuts, plus the lite salt is above what's recommended. How do you get enough sodium?
I add salt to all the thing somehow! Or I eat a pickle or two. I love salt so this may be easier said by me than done by others, ha! I usually make a tumbler of ketoade in the morning too so if I know it will be a lower sodium food day I’ll just add extra salt to it. I like soy sauce in a stir fry as well, that’s a great way to add salt.
Yes soy is a good shout! What's ketoade? You've been doing keto since 2017 yes? I'm 7 weeks in! Any other words of wisdom or encouragement?!