Do You Need Electrolytes On A Carnivore Diet?

Many people moving from a standard UK diet to a keto or carnivore diet are advised to take electrolytes to help them transition and adapt to a low or zero-carb diet.

The theory behind needing to take electrolytes stems from these diets being anti-inflammatory. This means that when you move to eat in a way that removes inflammatory foods and drinks from your diet, your body will expel a lot of tissue fluids that the body holds onto while in an inflammatory state.

Moving to a carnivore diet is excellent for anyone suffering from bloating and water retention or has inflammation caused by eating foods that humans are not biologically built to digest and utilise efficiently. But the sudden ‘whoosh’ effect of dropping water weight can also deplete muscles and bodily tissues of essential electrolytes needed for proper function.

The popularity of commercial electrolyte drinks and powders has escalated in recent years due to the growth of low-carb, keto and carnivore diets. However, many carnivores that have been eating a meat-only diet for many years, even for decades, have never taken electrolytes.

Before electrolyte products became widespread, many carnivores lived happily and healthily by simply salting their food to taste. Many long-term carnivores don’t salt their food, and even the legendary Bear (Owsley Stanley), a carnivore for over 50 years, didn’t advocate using salt.

However, many people, both carnivores and non-carnivores, have trouble balancing their electrolytes. Anita from Ketogenic Woman, who has lost over 135 pounds following a keto and carnivore diet, has trouble keeping her electrolytes in balance.

Anita, and others still in the process of dropping weight, may find taking electrolytes beneficial until they reach a stable weight that they are happy to maintain. In Anita’s case, she plans to shed many more pounds to get to her ideal weight. She takes LMNT electrolytes daily and experiences severe calf cramps at night if she forgets to take a dose.

What is LMNT?

LMNT is an electrolyte drink mix created by a biochemist and athlete, Robb Wolf. It is marketed as a healthier alternative to commercial electrolyte drinks and is designed to help people with their electrolyte needs.

LMNT contains a blend of sodium, potassium, and magnesium and is available in various flavours, but the flavoured variety includes artificial sweeteners that anyone following a carnivore diet should avoid. It is also sugar-free, gluten-free, and vegan.

LMNT is a good source of electrolytes, which are minerals that are essential for hydration and energy production. Electrolytes are lost through sweat, so people who are active or who live in hot climates may need to supplement their electrolytes. LMNT can also be helpful for people who follow low-carb or ketogenic diets, which can deplete electrolytes in the early stages, especially when rapidly losing weight.

LMNT is a powder that is mixed with water. It has a salty taste due to its high sodium content. The company recommends drinking one packet of LMNT daily or more if you are sweating a lot or are physically active.

LMNT is a popular product and has been praised by celebrities and athletes. It is available for purchase on the LMNT website and through, but it can be challenging to obtain in the UK. It is also very expensive for what is simply small measured packets of three easy-to-source ingredients.

But do we need electrolytes?

Yes, humans need electrolytes. Electrolytes are minerals that carry an electrical charge when dissolved in water. They are essential for many critical bodily functions, including:

  • Muscle contraction and nerve function
  • Fluid balance
  • Heart function
  • Blood pressure regulation
  • Acid-base balance

Electrolytes are found in many foods, including dairy products and meat. They can also be found in commercial sports drinks and electrolyte supplements. However, commercial electrolyte products often contain unwanted ingredients such as artificial flavourings and sweeteners that we want to avoid on the carnivore diet.

Most people get enough electrolytes from their diet. However, some people may need to take supplements, such as athletes or people who are sweating a lot. People transitioning to ketogenic, low-carb or carnivore diets can benefit from them in the first few weeks or months. Still, most don’t need to take them long-term and can comfortably do without them once they are adapted to their new diet or have reached a stable weight.

A word of caution is needed here. You can experience the same symptoms from overdosing on electrolytes as you can when your body is depleted.

Electrolyte imbalance can occur when the levels of electrolytes in the body are too high or too low. This can be caused by several factors, including dehydration, diarrhoea, vomiting, and interfering with the effectiveness of certain prescription medications.

Electrolyte imbalance can cause a variety of symptoms, including:

  • Muscle cramps
  • Fatigue
  • Confusion
  • Brain fog
  • Dizziness
  • Seizures
  • Heart problems

In severe cases, electrolyte imbalance can be life-threatening. If you experience any of the symptoms of electrolyte imbalance, it is essential to seek medical attention.

There are several things you can do to maintain a healthy balance of electrolytes, including:

  • Drinking plenty of fluids
  • Eating foods rich in potassium and magnesium
  • Salting your food to taste with good quality mineral salt
  • Avoiding excessive sweating
  • Taking electrolyte supplements if necessary

If you are concerned about your electrolyte levels, talk to your doctor. They can help you determine if you need to take any steps to improve your electrolyte balance.

Source: Nutrition with Judy

Can I make my own electrolyte drink?

Yes, you can make your own electrolyte drink at home at a fraction of the price of a commercial brand. A popular electrolyte drink to try is the Snake Juice recipe created by Cole Robinson, famous for his ‘Snake Juice Diet’ that uses intermittent and prolonged fasting protocols.

While Cole Robinson sells his ready-made Snake Juice product from his website in liquid or powder form to be prepared at home, you can source the raw ingredients and follow the recipe to make the drink yourself.

The snake juice recipe is as follows:

  • 2 L Water
  • 1 tsp Potassium Chloride (No Salt)
  • 1/2 tsp Sodium Chloride (Himalayan pink salt)
  • 1 tsp Sodium Bicarbonate (Baking soda)
  • 1/2 tsp magnesium sulphate (Epsom salts – food grade)

Sports drinks are one way to get electrolytes but they can be high in sugar, artificial sweeteners and flavourings. Homemade electrolyte drinks are a healthier option.

You can make your own drink with the above natural ingredients at a fraction of the price of commercial electrolyte drinks with added unwanted ingredients. Potassium, magnesium and mineral salt are relatively cheap and easy to buy in bulk from Amazon in the UK.

You can buy enough to last a very long time, which is ideal for those who need to take electrolytes long-term but want to avoid paying the ridiculously high price charged for commercial electrolyte products.

What do these electrolytes do, exactly?

It can help to understand the three main electrolytes we need and why they are essential to our health. Here is a rundown of what they are and their health benefits.

What is potassium?

Potassium is an essential mineral that is found in many foods. It is also known as an electrolyte because it carries an electrical charge. Potassium is necessary for many bodily functions, including:

  • Maintaining normal blood pressure
  • Regulating heart rhythm
  • Helping muscles contract
  • Transmitting nerve impulses
  • Maintaining normal fluid balance in the body
Source: Nutrition with Judy

Potassium is an essential mineral for good health. Most adults need about 4,700 milligrams of potassium per day. However, people with certain health conditions, such as kidney disease, may need to limit their potassium intake.

Here are some of the benefits of potassium:

  • Helps maintain normal blood pressure: Potassium helps to regulate blood pressure by balancing the effects of sodium. High blood pressure is a significant risk factor for heart disease and stroke.
  • Regulates heart rhythm: Potassium helps to keep the heart beating regularly. An irregular heartbeat can be a sign of a serious heart condition.
  • Helps muscles contract: Potassium is essential for muscle contraction. Without potassium, muscles would not be able to move.
  • Transmits nerve impulses: Potassium helps to transmit nerve impulses throughout the body. Without potassium, nerves would be unable to send signals to the brain and other body parts.
  • Maintains normal fluid balance in the body: Potassium helps keep the correct fluid balance in the body. This is important for preventing dehydration and other health problems.

What is magnesium?

Magnesium is an essential mineral that is found in the body. It is involved in many critical bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium is also essential for bone health and energy production.

Source: Nutrition with Judy

Here are some animal foods that contain magnesium:

  • Dairy products: Milk, yoghurt, and cheese are all good sources of magnesium. Around 250ml of full-fat milk contains about 24 milligrams (mg) of magnesium, while around 250g of yoghurt contains about 27 mg. Cheese is also a good source of magnesium, with 25g of cheddar cheese containing about 17 mg.
  • Fish: Salmon, halibut, and tuna are all good sources of magnesium. 85g of salmon contains about 26 mg of magnesium, while 85g of halibut contains about 24 mg. Tuna is also a good source of magnesium, with 85g containing about 20 mg.
  • Eggs: Eggs are a good source of magnesium, with one large egg containing about 6 mg.
  • Meat: Beef, pork, and chicken are all good sources of magnesium. 85g of beef contains about 26 mg of magnesium, and 85g of pork contains about 24 mg. Chicken is also a good source of magnesium, with 85g containing about 20 mg.

The recommended daily magnesium intake for adults is 420 milligrams (mg). However, some people may need more or less magnesium, depending on their individual needs.

A magnesium deficiency can cause various symptoms, including muscle cramps, fatigue, and irregular heartbeat. In severe cases, a magnesium deficiency can lead to seizures, coma, and even death.

If you are concerned that you may not be getting enough magnesium, talk to your doctor. They can test your magnesium levels and recommend a treatment plan if necessary.

Here are some of the health benefits of magnesium:

  • Helps regulate blood sugar levels: Magnesium helps the body use insulin properly, which helps to keep blood sugar levels in check.
  • Helps maintain a healthy heart: Magnesium helps to regulate blood pressure and heart rhythm.
  • Helps build strong bones: Magnesium is essential for bone health and helps to prevent osteoporosis.
  • Helps reduce the risk of type 2 diabetes: Magnesium helps to regulate blood sugar levels and may help to reduce the risk of type 2 diabetes.
  • Helps improve mood: Magnesium has been shown to improve mood and reduce anxiety and depression.
  • Helps prevent migraine headaches: Magnesium may help to prevent migraine headaches.
  • Helps improve sleep: Magnesium helps to promote relaxation and sleep.
  • Helps reduce muscle cramps: Magnesium helps to relax muscles and may help to reduce muscle cramps.

What is sodium?

Sodium is a chemical element with the symbol Na (from Latin natrium) and atomic number 11. Sodium is the sixth most abundant element in the Earth’s crust and exists in numerous minerals such as feldspars, sodalite, and halite (NaCl).

Photo by monicore on

Sodium is an essential nutrient for humans. It is involved in many critical bodily functions, including nerve function, muscle contraction, and blood pressure regulation. The recommended daily sodium intake for adults is 2,300 milligrams (mg).

Using Himalayan salt, sea salt or table salt in your electrolyte drink is a personal choice. Sea salt and table salt are both forms of sodium chloride, but they have different origins and compositions. Sea salt is made from evaporated seawater, while table salt is mined from underground salt deposits. Sea salt typically contains more trace minerals than table salt, but these extra minerals are very small.

One of the main differences between sea salt and table salt is their taste. Sea salt has a more complex flavour than table salt, which some people find more appealing in homemade electrolyte drinks.

Buy electrolyte ingredients from

You can buy everything you need to make your own electrolyte drink at home cheaply from Amazon in the UK. There is no need to spend a fortune on a commercial electrolyte drink with added sweeteners and artificial flavouring when you can make your own clean version using three simple ingredients: Potassium, magnesium and sodium.

Click on the links in the recipe below to be taken to Amazon to buy your ingredients instantly.

The snake juice recipe again is:

Photo by Pixabay on

In conclusion

So, do we need to take electrolytes on a carnivore diet? It depends on many factors. Some people do perfectly fine without them. Others may feel better taking them during the transition to carnivore and can stop taking them once fat-adapted or at their ideal weight. Others may benefit from taking electrolytes long-term and can save a fortune by making their own drink at home.

You may be interested in the following:

Everything You Need to Get Started on a Carnivore Diet

If you are looking to get started on the carnivore diet, my eBook solves the problem of knowing how to prepare yourself and organise your kitchen for starting a carnivore diet. Many people considering switching to a carnivore diet to improve their health need help to figure out where to start.

This eBook goes through the essential kitchen tools and cooking equipment you need to quickly and safely prepare, cook and store meat. You may already have much of the equipment you need to start this way of eating.

Moving to a carnivore diet is also very freeing and can save you a lot of time in the kitchen. It will also enable you to have a good declutter of your kitchen and free up plenty of cupboard and drawer space because you will no longer need things like, juicers, vegetable peelers, salad spinners, rice makers, spaghetti strainers etc. You can sell all these things on eBay or donate them to a local charity shop.

My eBook contains plenty of valuable information you can use to make a successful move to the carnivore diet to make meat preparation, cooking and storage safe and effective. It is also very affordable, and the few pennies I earn from the sale will go toward covering the costs of providing this website.

You can buy my eBook through Amazon Kindle or via Smashwords, where you can use the code GM43Y at checkout for 10% off (Offer good through May 04, 2024). Or you can buy it through the retailers distributing Via Smashwords (Apple, B&N, OverDrive, Scribd, Kobo, Gardners and more).

4 Replies to “Do You Need Electrolytes On A Carnivore Diet?”

  1. great post – thanks !!
    People transitioning to a keto or carnivore diet are advised to take electrolytes to help them adapt to a low or zero-carb diet. These diets are anti-inflammatory, meaning that when inflammatory foods and drinks are removed from the diet, the body expels tissue fluids that it holds onto while in an inflammatory state. Moving to a carnivore diet can help those suffering from bloating and water retention or inflammation caused by eating foods that humans are not biologically built to digest efficiently. However, the sudden whoosh effect of dropping water weight can deplete muscles and bodily tissues of essential electrolytes. Electrolytes are essential for the body’s electrical and chemical processes, and they are lost when fluids are expelled from the body. Taking electrolytes can help prevent dehydration, headaches, dizziness, and fatigue during the transition phase. It is important to consult a healthcare professional before making any drastic changes to one’s diet.
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  2. Hey there! We really enjoy these type of blogs and the inspiring content that creators like you share . Your personal perspective contributes to the diverse online community that we all admire. Keep sharing and empowering your audience, because your ideas can make a lasting impact on the world. We can’t wait to discover what you’ll share next!

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