Sodium

Sodium is an important mineral necessary for maintaining fluid balance in the body.

On a ketogenic diet, especially during the initial adaptation period, sodium plays a key role in maintaining electrolyte balance.

With reduced carbohydrate intake, the kidneys start excreting more sodium along with water, which can lead to a deficiency of this important element.

To maintain an optimal level of sodium on a ketogenic diet, it is recommended to consume sodium-rich food sources such as sea salt or dietary supplements.

The recommended amount of sodium on a ketogenic diet is between 3000 to 5000 mg per day (3000 mg of sodium is roughly equivalent to about 1.5 teaspoons of salt, considering that one teaspoon of salt contains around 2300 mg of sodium).

This amount is necessary to prevent symptoms associated with low electrolyte levels, such as headaches, fatigue, and constipation, which may occur during the initial stages of keto-adaptation.

In addition to sodium, it is also important to consume an adequate amount of other minerals to maintain electrolyte balance.

Potassium is recommended at 3000-4000 mg per day, magnesium at 300-500 mg per day, and calcium at 1000-1500 mg per day.

These minerals help maintain the functions of the nervous system, muscle function, and overall hydration status of the body.