Sodium Deficiency on Keto [INFOGRAPHIC]

author avatar Dr. Eric Berg 08/31/2023

Sodium deficiency may happen when you switch to a ketogenic diet. Find out how you can counter the symptoms here.

RELATED: Craving Salt After Eating Salad?

How to Fight Off Sodium Deficiency on Keto

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First, How Do You Get Sodium Deficiency on Keto Diet?

Normally, a person runs on sugar, a process called glycolysis. When on keto, the dependence for fuel shifts over to ketones. When this happens, they dump a lot of electrolytes. The need for salt, then, goes up. When you’re running on sugar, you retain a lot of fluid and you really shouldn’t be consuming a lot of salt. But when you’re trying to get into a state of ketosis, you should be consuming 1 to 1 and a half teaspoons of salt everyday. 

Glycolysis Definition: This physiological process extracts energy from glucose to fuel cellular metabolism.

What Are the Symptoms of Sodium Deficiency?

Man with sprain thigh muscles | Sodium Deficiency on Keto

Some symptoms to indicate sodium deficiency would be:

  • Low blood pressure
  • Dizziness when you stand up
  • Leg cramps, especially in the calf and foot area
  • Weakness
  • Fatigue 

These are all classic signs when your body is low on salt and chloride.

RELATED: What Determines If a Person Will Get Keto Side Effects

What Kind of Salt Do You Need to Avoid Sodium Deficiency on Keto?

Processed table salt may satisfy your salt deficiency while on keto but it’s not the healthiest option. That’s because it has already lost most of its minerals. 
You’ll only be left with sodium, added iodine, and an anti-clumping agent. You need to find healthier versions.

1. Himalayan Pink Salt

Himalayan pink salt | Sodium Deficiency on Keto

This natural salt is from a mountaintop in the Himalayas. Its pink shade isn’t just for show, either. It’s pink because it has a little bit more iron and trace minerals. It’s clean, pure, and ancient. Aside from that, it has a variety of uses. Some people use it as bath salt, scrub, and even as an air purifying lamp. Some benefits of consuming Himalayan pink salt include improvement of respiratory function and balancing of the body’s pH.

2. Celtic Sea Salt

This sea salt appears gray because it has some clay in it. It’s from the ocean and is very healthy. Compared to the Himalayan pink salt, it has lower sodium but higher magnesium, phosphorus, and potassium contents. It’s also said to aid in nutrient absorption, nervous system function, and digestion. 

Both types of salt are so similar to each other and I wouldn’t recommend one over the other. It all depends on your preference.

Consuming a good, high-quality sea salt will handle your sodium deficiency. Just make sure to take it in a little bit higher quantities as suggested above. Add it to your eggs, meats, or even your salad to prevent sodium deficiency symptoms. If you’re consuming other food, like cheese, olives, or bacon, you’re going to get salt from that as well. In that case, you can keep your current sodium intake.


Don't forget to download, save, or share this handy infographic for reference:

How to Combat Salt Deficiency on Keto | Sodium Deficiency on Keto

Are you experiencing sodium deficiency while on a keto diet? How have you been satisfying your salt craving? Try my suggestion and let me know in the comments below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.


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