Best Electrolytes for Carnivore Diet: Avoid These Mistakes

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So, you’ve ditched the kale, skipped the quinoa, and now you’re chewing your way through ribeyes like it’s your job. Welcome to the carnivore diet—where plants are optional, and steak is king.

But somewhere between your third beefy breakfast and your last salt-sprinkled sirloin, something feels… off.

Maybe your legs start twitching at night. Maybe you’re foggy-headed, dragging through the day, or waking up with cramps in places you didn’t even know had muscles. What gives?

It might not be a lack of protein—it might be a lack of proper electrolytes.

When you cut the carbs and go full meat-mode, your body starts shifting how it handles fluids and minerals.

That can mean faster losses of sodium, potassium, and magnesium—the primary electrolytes your muscles, nerves, and brain rely on to work properly.

So now the big questions:
❔ Do you really need to supplement on a carnivore diet?
❔ Can bone broth and salt really do the job?
❔ What on earth is the difference between magnesium glycinate and magnesium oxide? (Hint: it matters.)
❔ And, what are the best electrolytes for carnivore diet?

Let’s break it down, muscle cramps and all.

TL;DR

• The carnivore diet can lead to rapid electrolyte loss, especially sodium, potassium, and magnesium.
• Muscle cramps, brain fog, and restless legs often indicate electrolyte imbalance.
• Focus on real food first—like bone broth, organ meats, and high-quality salts—before reaching for supplements.
• Use clean electrolyte powders, magnesium glycinate, or a topical magnesium balm when you need extra support.

What Are Electrolytes—and Why Should Carnivore Dieters Care?

Electrolytes are minerals that carry an electric charge when dissolved in water. Sounds fancy, but they’re doing very basic (and very important) jobs behind the scenes—like keeping your heart beating, your brain firing, and your legs from cramping up mid Netflix binge.

The primary electrolytes—sodium, potassium, magnesium, calcium, and chloride—help regulate fluid balance, nerve function, muscle contractions, and even blood pressure.

Miss the mark on any one of them, and things start to unravel quickly.

And if you’re thinking, “Well, I eat meat. Surely I’m covered,” not so fast.

While meat does provide many essential minerals, switching to a carnivore diet often means cutting out the biggest contributors to sodium and potassium in the modern diet, like processed foods and carbohydrates.

This sudden drop, combined with increased urination early in the diet, leads to what’s called an electrolyte imbalance.

And yes, that’s the thing behind those charming symptoms like:
✅ muscle cramps
✅ brain fog
✅ low energy
✅ irregular heartbeat
✅ and the dreaded keto flu

So, getting your electrolyte intake right is key, whether you’re a seasoned carnivore or just flirting with beef and butter.

Up next, we’ll dive into why electrolyte needs on a carnivore diet aren’t just different—they’re a complete shift from what your body’s used to.

Why Electrolyte Needs Are Different on a Carnivore Diet

If you’re used to eating a typical diet—bread, pasta, crisps, cereal—you’ve probably been getting most of your sodium and potassium from processed foods.

It’s not ideal, but it artificially tops up your electrolyte levels. Once you switch to an all-meat or animal-based approach, things change fast.

The Low-Carb Flush: Why You Lose More Than Just Water

Water weight loss is one of the first things people notice when starting the carnivore diet.

That’s your body burning through its glycogen stores—and along with that, water goes a good chunk of your sodium, potassium, and magnesium.

When insulin levels drop, your kidneys also start flushing out more sodium. That’s a good thing overall, but it can leave you running low on adequate electrolytes if you’re not mindful.

This is one reason why carnivore dieters often deal with things like low sodium, muscle cramps, headaches, and even an irregular heartbeat in the first few weeks.

It’s not a sign that the diet’s wrong for you. It’s a sign your electrolyte intake hasn’t caught up with your new way of eating.

Why Meat Alone Might Not Cut It (At First)

Yes, meat is nutrient-dense. You’ll get a solid dose of potassium, magnesium, and trace minerals from foods like red meat, organ meats, and fatty fish.

But in those early days—or during intense training, sauna use, or stress—your body may be using minerals faster than you’re replacing them.

If you’re not eating things like bone broth, high-quality salts, or canned salmon with edible bones, you might be deficient in some of the essential electrolytes your system needs to stay balanced.

Even long-term carnivores who’ve “adapted” still need to be aware of how to maintain steady energy levels, avoid magnesium deficiency, and support muscle and nerve function daily.

Next, we’ll look at how to do it naturally without diving straight into electrolyte powders or chasing every new electrolyte drink on the market.

Because, as always, food comes first.

Natural Electrolyte Sources on the Carnivore Diet

Before you splash out on fancy electrolyte powders, let’s examine how to get the basics right using real food.

This is how our ancestors did it—no flashy labels, artificial sweeteners, or neon-colored drinks pretending to be healthy.

🥩 The Top Carnivore-Friendly Foods for Electrolyte Intake

Some of the best carnivore diet electrolytes are hiding in plain sight:

• Organ meats like liver, kidney, and heart are absolute mineral powerhouses. They’re rich in potassium, magnesium, and trace minerals that support everything from nerve signaling to muscle relaxation.
• Fatty fish like mackerel and sardines deliver a solid hit of magnesium and even a bit of calcium.
• Canned salmon with edible bones? That’s a sneaky way to support bone health and electrolyte levels.
• Bone broth—rich in minerals and collagen—is basically nature’s original electrolyte drink. Sip it daily and you’ll be topping up sodium, magnesium, potassium, and more.

🧂 High-Quality Salts to the Rescue

Your sodium intake can drop dangerously low when you’re not eating bread, sauces, or crisps. That’s why smart carnivore dieters lean heavily on high-quality salts.

Some of the best options include:

• Redmond Real Salt – straight from an ancient sea bed in Utah, loaded with essential minerals.
• Himalayan pink salt – naturally rich in potassium, calcium, and magnesium.
• Maldon Sea Salt – I add this to my water, coffee, and tea.

Use salt liberally—on your steak, in your broth, or even a pinch in your water if you’re sweating a lot. This helps regulate fluid balance and supports nerve and muscle function throughout the day.

🦴 Bone Broth: The Ancestral Electrolyte Drink

Here’s where things get delicious.

Bone broth isn’t just for trendy foodies or people recovering from the flu—it’s a legit, time-tested source of carnivore diet electrolytes.

When made properly (slow-simmered for 12–24 hours in a slow cooker, or 3-4 hours in a pressure cooker), it pulls out sodium, potassium, magnesium, calcium, collagen, and amino acids that support muscle function, fluid balance, and energy production.

Regularly drinking bone broth is one of the easiest and tastiest ways to:

✅ Avoid electrolyte imbalance
✅ Improve hydration strategies
✅ Reduce muscle cramps
✅ Support proper hydration without reaching for sugar-laden sports drinks

Think of it as your daily mineral insurance—only tastier. Bone broth is much more than a source of electrolytes; I think of it as Mother Nature’s original beauty product.

Signs You Might Need More Electrolytes

When your electrolyte intake doesn’t meet your body’s demands, it usually lets you know—loudly and annoyingly. You don’t always need a blood test to tell you something’s off.

Your body has its own way of waving a red flag.

Common Signs of Electrolyte Imbalance

Here are some classic symptoms many carnivore dieters report, especially in the first few weeks:

💪 Muscle cramps (those sudden calf-locking spasms at 2 am)
🧠 Brain fog or feeling mentally sluggish
😴 Fatigue or flagging energy despite eating plenty of fat and protein
🤸‍♂️ Dizziness when standing up quickly
❤️ Irregular heartbeat or heart palpitations
🦵 Restless legs, especially in the evening
🤕 And good old keto flu—headaches, weakness, and irritability

These symptoms often result from low sodium, potassium, or magnesium and from not eating enough of the right foods to maintain fluid balance.

My Experience with Restless Legs (And What Helped)

I’ve had restless legs for years. It’s always worse in the evenings and especially when I’m tired. I’ve tried a lot of things, but honestly? The thing that’s helped the most is magnesium.

At first, I used a GI-friendly magnesium glycinate supplement, which worked well and didn’t upset my stomach. But recently, I’ve switched mostly to a topical magnesium tallow balm.

It’s fast-acting, easy to use, and often stops the symptoms in their tracks. If you’re dealing with something similar, it’s well worth trying.

This kind of personal feedback isn’t just anecdotal—it aligns with what we know about magnesium deficiency and its link to muscle and nerve function, muscle relaxation, and yes, even sleep quality.

When to Consider Supplements

If you’re:

➡️ Training hard
➡️ Sweating a lot (saunas, hot weather, etc.)
➡️ Fasting or skipping meals
➡️ Still feeling off after adjusting your food

… then it might be time to consider electrolyte supplements or electrolyte powders to top things up. There’s no shame in using them, especially when they’re clean and well-formulated, such as LMNT.

Next, let’s examine how to choose the best electrolytes for a carnivore diet without falling for the sugary traps.

The Best Electrolyte Supplements for Carnivore Dieters

Alright, so you’ve salted your steak, sipped your broth, and you’re still twitching like a nervous meerkat.

That’s when electrolyte supplements can make a real difference, especially during workouts, heat waves, or those early adaptation weeks.

But don’t just grab any neon-coloured packet off the shelf.

A lot of electrolyte powders and drinks are loaded with added sugars, artificial sweeteners, and all kinds of unnecessary additives that don’t belong anywhere near your meat-based mission.

Celtic Sea Salt® – Best for Everyday Mineral-Rich Use

Celtic salt is harvested from coastal ponds in Brittany. It’s damp, grey, and packed with over 80 trace minerals.
It tastes briny and full-bodied—perfect for nourishing your body while seasoning food or adding to water.

✅ Unrefined, mineral-rich, great all-rounder for everyday use.

Redmond Real Salt – Clean, Unprocessed Sodium Source

Harvested from an ancient sea bed in Utah, this minimally refined, high-quality salt delivers pure sodium and trace minerals.
Ideal for everyday seasoning, drinking water, or replenishing electrolyte levels after sweating.

✅ No additives, no bleaching—just pure mineral goodness.

Pure Encapsulations Magnesium Glycinate – Gentle & Effective

A top-quality magnesium glycinate supplement that supports muscle relaxation, restless legs, and nerve function without upsetting the stomach.

✅ Highly absorbable and gut-friendly.

Natural Vitality Calm Magnesium Citrate Powder – Relax & Restore

This powder dissolves in water to offer a gentle dose of magnesium citrate, helping with muscle cramps, stress relief, and energy production.

✅ Effective and fast-acting, but may loosen stools in some people.

NOW Foods Potassium Citrate Tablets – Heart & Muscle Support

These tablets help balance potassium levels without excess sodium. They support nerve signaling, muscle contractions, and fluid balance.

✅ No added carbs or sugars.

LMNT Zero Sugar Electrolytes – A Refreshing Replenisher

Look for a clean blend featuring sodium, potassium, magnesium, and calcium with no added sugars or artificial sweeteners.
Perfect for rehydration post-workout or during hot days.

✅ Provides robust electrolyte intake fast.

Trace Minerals Research ConcenTrace – Trace Mineral Drop – Travel-Friendly Boost

A concentrated liquid that provides trace essential minerals, including magnesium, potassium, and sodium.
Add a few drops to water for a quick mineral-infused drink. Great for travel or fasting days.

✅ No sweeteners or fluff—just clean minerals.

Fierce Nature Magnesium Tallow Balm – Fast-Acting Relief

An external balm combining magnesium chloride with nourishing tallow. Rub it on before bed to ease restless legs, support muscle relaxation, and skip digestive stress.

✅ Convenient, fast-acting, and stomach-friendly.

What to Look For in a Carnivore-Friendly Electrolyte

When choosing the best electrolytes, keep it simple and clean. Here’s what matters:

✅ Contains sodium, potassium, and magnesium (ideally in the correct ratios)
✅ No added sugars or artificial ingredients
✅ Avoids excess potassium (too much can mess with your heart rhythm)
✅ Offers forms of magnesium that don’t wreck your gut—like magnesium glycinate or magnesium citrate, not magnesium oxide (which is poorly absorbed and can cause digestive issues)

Bonus points if it comes as a liquid electrolyte additive—this is great for those who want to mix something quickly into water without sweeteners.

Many Electrolyte Powders Are… Not Great

Let’s be honest. Many electrolyte powders are designed for the general market, not meat-munching minimalists. They assume you’re pounding carbs and need to refuel with sugar.

This is not helpful when you’re just trying to maintain proper electrolyte levels without spiking your blood sugar or bloating up like a balloon.

That’s why you want to find blends that focus on:

• High sodium content (to offset low sodium levels in a low-carb diet)
• Moderate potassium levels (too much = irregular heartbeat)
• Gentle magnesium forms that support muscle contractions and nerve signaling

Best Time to Use an Electrolyte Supplement?

Electrolyte drinks aren’t something you need all day, every day—unless you’re sweating buckets or training hard. But there are key times when they help:

✅ After a heavy workout
✅ On hot days
✅ If you’re fasting or skipping meals
✅ When you feel that tell-tale brain fog, fatigue, or muscle cramp creeping in

This is when a quick electrolyte drink can reset your fluid balance and help you feel more human again—fast.

That said, you don’t always need a full supplement. A simple hack I use is adding a pinch of Maldon salt to my water throughout the day.

Nothing fancy—just clean, natural salt with a boost of essential minerals that helps maintain steady energy levels and keeps those electrolyte levels topped up. It’s a small move that makes a big difference.

Next, let’s talk about how much electrolytes you need—because more isn’t always better.

What About Electrolyte Ratios and Dosage?

Now that we’ve covered the “why” and “where,” it’s time to look at the “how much.” Because just like steak, electrolytes are brilliant—until you overdo it.

The goal is mineral balance, not to dump half a salt shaker into your water and call it a day.

How Much Electrolytes Do You Actually Need?

There’s no one-size-fits-all rule, but here’s a general starting point for carnivore dieters, especially during the first few months:

• Sodium: 4–6g (that’s 1.5–2.5 teaspoons of salt)
• Potassium: 2–4g (from meat, organ meats, bone broth, or potassium-rich supplements like potassium citrate)
• Magnesium: 300–500mg daily (from food or well-absorbed supplements like magnesium glycinate or magnesium citrate)

These numbers can shift depending on your activity level, how much you sweat, whether you are fasting, or whether you have low potassium or low sodium symptoms.

If you’re feeling fatigued, dealing with muscle cramps, or showing signs of electrolyte imbalance, it’s worth revisiting your electrolyte intake.

Watch Out for These Common Pitfalls

Even when you mean well, it’s easy to misfire. A few common traps:

• Excess sodium: Rare, but if you add salt to everything and take salty electrolyte tablets on top, you may overshoot. Balance it out with more potassium-rich foods or supplements.
• Excess potassium: This one’s more serious. Too much can throw off heart rhythm, so don’t go wild with potassium salts without knowing your levels.
• Magnesium deficiency: One of the most common issues on any low-carb or carnivore diet. It shows up as poor sleep, irritability, or—you guessed it—restless legs.

And remember: even if your food contains the right minerals, poor gut health or certain medications can affect how well you absorb them.

Sodium+Potassium+Magnesium—It’s a Team Effort

Think of sodium, potassium, and magnesium as your body’s internal electricians. They work together to spark muscle contractions, steady your heartbeat, fire up nerve signaling, and power energy production.

Neglect one, and the whole system struggles. Balance them, and you support everything from the proper functioning of your cells to your ability to lift heavy things and sleep like a rock.

Coming up next: let’s zero in on magnesium, specifically the different forms and which ones actually help without giving you the runs.

Supplement Smarter: Choosing the Right Form of Magnesium

Let’s talk magnesium. It’s one of the most overlooked but essential electrolytes, and often the first one you’ll run low on when switching to a carnivore diet.

The catch? Not all magnesium is created equal, and the wrong one can do more harm than good (or do nothing at all).

Especially if you’re dealing with muscle cramps, restless legs, poor sleep, or brain fog, choosing the right type of magnesium can make a huge difference in how you feel.

Not All Magnesium Is Equal

I’ve tried many supplements, here’s a breakdown of the most common types you’ll find on the market—sold individually or blended in electrolyte powders or capsules:

• Magnesium oxide: Cheap, widely available… and mostly useless. It’s very poorly absorbed and mostly causes potty problems. Only useful as a laxative—not ideal for daily electrolyte support.
• Magnesium citrate: Popular in electrolyte blends and more bioavailable than oxide, but it can cause digestive upset in some people. It’s a good middle ground if you tolerate it well.
• Magnesium glycinate: This one’s the star of the show. It’s highly absorbable, gentle on the gut, and great for calming the nervous system. This is the one to reach for if you’re dealing with restless legs, poor sleep, or irritability – it’s my top choice.
• Magnesium malate: Known for supporting energy production in the mitochondria, it may help with fatigue or muscle pain. It is less common but effective, especially in magnesium complexes.
• Magnesium taurate: A solid choice if you’re managing blood pressure or cardiovascular health. It combines magnesium with taurine, which supports heart rhythm and nerve function.
• Magnesium threonate: The only form shown to cross the blood-brain barrier. It’s usually marketed for cognitive support, memory, and mental clarity. Expensive, but potentially helpful for those battling brain fog.
• Magnesium chloride: Used both orally and topically. Has good absorption and is commonly found in liquid electrolyte additives and sprays.
• Magnesium sulfate: Also known as Epsom salts, it is mainly used for soaking. It is great for sore muscles, but not ideal for oral supplementation.

My Take: What Helped with My Restless Legs

I’ve had restless legs for years, usually hitting in the evenings or when I’m overtired. I tried all sorts of things, but magnesium was the only thing that made a lasting difference.

I started with a GI-friendly magnesium glycinate supplement. It worked well, didn’t mess with my digestion, and dramatically reduced twitching.

These days, I’ve mostly switched to a topical magnesium tallow balm (I use Fierce Nature magnesium balm). I get it in my arms on bad bouts, but balm sorts it every time.

It’s fast-acting, easy to apply, and, honestly, it’s become a key part of my evening wind-down routine.

This is well worth trying if you struggle with muscle relaxation or twitchy legs.

The Bottom Line on Magnesium Types

Here’s a simple cheat sheet:

Type	Best For	Absorption	Notes
Glycinate	Sleep, calm, cramps, restless legs	✅ High	My go-to recommendation
Citrate	General use, cost-effective	✅ Medium	Can loosen stools
Oxide	Laxative effect	❌ Low	Best avoided
Malate	Energy support, fatigue	✅ High	Often in blends
Taurate	Heart and blood pressure	✅ High	Good for stress too
Threonate	Brain health, memory	✅ Medium–High	Premium product
Chloride	General use, topical	✅ High	Found in sprays
Sulfate	Muscle soaks	❌ Low (or external only)	Stick to baths

No single form is perfect for everyone, but understanding the differences will help you match the right type to your needs, especially when using electrolyte supplements alongside real food.

Daily Electrolyte Strategy: Keep It Simple, Keep It Consistent

The trick with electrolytes? It’s not about chasing perfection every day—it’s about having a few reliable habits in place so you’re never playing catch-up.

Here’s what that looks like for most carnivore dieters:

✅ Salt your food with high-quality salts like Redmond Real Salt or Himalayan pink salt
✅ Include organ meats, fatty fish, or bone broth a few times a week
✅ Add a pinch of salt (I use Maldon Sea Salt) to your water when fasting, sweating, or during exercise
✅ Keep a clean electrolyte drink or liquid electrolyte additive on hand for hot days or recovery
✅ Use magnesium supplements (oral or topical) if you feel twitchy, foggy, or can’t wind down

Nothing complicated. Just a few hydration strategies that keep your electrolyte levels steady and your body ticking properly—whether you’re in the gym or just out walking the dog.

Final Thoughts: Stay Salty, Stay Strong

The carnivore diet strips things back to basics—but your need for electrolytes doesn’t disappear with the carbs. It becomes even more important to be intentional about fueling muscle function, supporting nerve signaling, and keeping your body fluids balanced.

Without the usual sodium from processed foods or potassium from fruit and veg, many carnivore dieters are short on the minerals that keep their energy high and muscle contractions running smoothly.

The good news? You don’t need complicated routines or overpriced gimmicks to stay on top of your carnivore diet electrolytes.

Start with real food—salt your meals, sip bone broth, eat organ meats, and drink water when thirsty.

If you need extra support, electrolyte powders, liquid electrolyte additives, and magnesium supplements (like glycinate or a good balm) can step in without derailing your ancestral momentum.

Your body runs on minerals. Please don’t leave them out of the equation.

Find out more about why you shouldn’t fear salt, the best types, and common-sense diets such as the ultimate human, carnivore, ancestral, and animal-based diets.

And that’s it… have a nutritious day!

FAQs

What electrolytes should I take on a carnivore diet?

Focus on the primary electrolytes—sodium, potassium, and magnesium—to support nerve function, muscle contractions, and fluid balance. If needed, use high-quality salts, bone broth, and clean electrolyte supplements.

What is the best supplement for a carnivore diet?

A clean electrolyte powder with sodium, potassium, and magnesium, no added sugars, and ideally magnesium glycinate is ideal. It supports muscle and nerve function and prevents electrolyte imbalance.

How to get potassium and magnesium on a carnivore diet?

Eat organ meats, fatty fish, and drink bone broth regularly. If needed, take potassium citrate and magnesium glycinate supplements to support energy production and avoid muscle cramps.

Can I get enough electrolytes from food alone?

Yes, with wise choices. Bone broth, edible bones, canned salmon, organ meats, and high-quality sea salt can provide adequate electrolytes, though supplements may help during heavy training or stress.