Sodium and Salt: The Most Underrated Keto Supplement

The ketogenic diet shifts how your body processes energy, and with that shift comes a need for careful electrolyte management. Sodium, often dismissed as mere table salt, plays a central role in maintaining fluid balance, nerve function, and muscle contractions. On keto, where insulin levels drop and kidneys excrete more sodium, neglecting this mineral can lead to fatigue, headaches, and cramps—commonly called the keto flu.

Why Sodium Matters on Keto

Carbohydrate restriction reduces insulin levels, which in turn causes the kidneys to release excess sodium. A 2013 study in the British Journal of Nutrition found that very-low-carbohydrate diets increase sodium excretion, making supplementation necessary to avoid dehydration and electrolyte imbalances (Bueno et al., 2013). Without adequate sodium, blood volume drops, leading to dizziness and poor exercise performance. the keto adaptation timeline explains this transition phase in detail.

How Much Sodium Do You Need?

While the NHS recommends no more than 6 g of salt (2.4 g sodium) daily for the general population, keto adherents often need 3-5 g of sodium—about 7.5-12.5 g of salt. This can come from bone broth, salted meats, or electrolyte mixes. A 2005 study in Nutrition & Metabolism noted that low-carb diets improve metabolic markers without negatively impacting blood pressure when sodium intake is properly managed (Yancy et al., 2005).

What This Means in Practice

UK supermarkets like Tesco stock affordable electrolyte options, such as Lo Salt (£1.50 for 350 g), which provides potassium alongside sodium. During colder months, when sweat loss decreases, needs may adjust slightly, but year-round attention to sodium remains crucial. Pairing sodium with common keto electrolyte mistakes like neglecting magnesium can prevent imbalances.

Frequently Asked Questions

Can I just eat more table salt?

Yes, but iodised table salt lacks trace minerals found in Himalayan pink salt or sea salt. For optimal health, vary your sources.

Will extra sodium raise my blood pressure?

Research shows that sodium sensitivity varies. On keto, balanced electrolytes often stabilise blood pressure rather than elevate it.

How do I know if I’m low on sodium?

Symptoms include headaches, muscle cramps, and fatigue. Sipping salted water or broth usually brings quick relief.

The Bottom Line

Sodium isn’t just a seasoning—it’s a lifeline on keto. Prioritising it prevents the keto flu and supports long-term energy. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

Educational only — not medical advice. This article is for general information. Speak to your GP before changing your diet, especially if you have type 1 or type 2 diabetes, kidney or liver disease, are pregnant or breastfeeding, or take medication for blood pressure, cholesterol, or blood glucose.

References

Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-2-34