Keto flu can make it hard to stick to your eating plan. Keto sometimes diets lower potassium levels too far, which might make you ache, feel fatigued, or have muscle cramps.
It’s not fun.
Finding the best potassium supplement for keto lifestyles is challenging. We’re going to be taking a look at some of the products out there—and how they might be able to help you feel great as you shift into your highest health.
What Kind of Products Can Safely Restore Your Potassium Levels?
While a potassium deficiency might be the primary source of keto flu, using a potassium-only supplement could backfire. For one thing, getting too much potassium can be as dangerous as not getting enough.
Maybe more so.
Too much potassium can permanently damage your heart. There are other electrolytes to consider, too.
Sodium, magnesium, and calcium all play a part in keeping your body hydrated during keto. They help you avoid the fatigue, brain fog, and muscle cramps that can come when your electrolytes are out of balance.
This means the best potassium supplement for keto could be a supplement that’s balanced with other electrolytes, as well.
Some of the most popular electrolyte supplements for keto are sold in pill or capsule form. They range between $15 and $35 per bottle on Amazon.com.
Some people report increased energy, better sleep, improved muscle function, and an overall sense of wellbeing with these products.
If you’re looking for the best potassium supplement for keto, consider these options:
2020’s Reviews of The Best Potassium/Electrolyte Supplements for Keto Fans
To help with your decision, we’ve researched some of the top-selling potassium supplements on the market.
#5. Code Age Keto Electrolyte Capsules
Code Age keto electrolytes claim to be a high dosage supplement that requires only 1 capsule per day, taken with water. However, the instructions say that adults can safely take up to four doses a day.
One bottle contains 180 capsules, so it’s a decent buy for the price. Even at four capsules a day, one bottle would last 45 days.
Ingredients:
- Sodium
- Magnesium
- Potassium
- Calcium
What does this supplement help with?
- Muscle cramps
- Mental fog
- Fatigue
- Poor sleep
What other people say:
- “Wow. I can’t believe how much my energy has returned, and it has lessened my leg cramps considerably!”
- “This product is not a high dose as it is advertised to be. The required electrolytes for keto diets are much higher than what is in this product.”
- “I take one in the morning and once at night. My migraines are gone and I have ten times the energy.”
You can check the price here: https://amzn.to/2CFhnBX.
Things we liked:
- Compared to similar formulas, you get a lot more capsules for about a quarter of the price.
- Most people who use this product seem to feel better within a week.
- Top-notch customer service
Things we didn’t like:
- There’s only 100 mg of potassium in one capsule. Ingesting more than the recommended amount still wouldn’t boost your potassium levels very high, and it might give you diarrhea.
- Some sources say calcium isn’t needed in an electrolyte product. We say the space taken up by calcium could be used for more potassium.
- Poor packaging leaves messy electrolyte powder on the capsules.
You can purchase it here: https://amzn.to/2CFhnBX.
#4. Keto Vitals electrolyte capsules
This supplement is advertised as an energy booster and as a way to accelerate weight loss.
At first glance, its composition looks very similar to what’s found in the Code Age product discussed above. If you’re looking for the best potassium supplement for keto, this makes choosing a tad more difficult.
This product comes with 120 capsules per bottle.
Ingredients:
- Sodium chloride
- Magnesium chloride hexahydrate
- Calcium carbonate
- Potassium chloride
- A small amount of rice flour to help with packing the capsules
What does this supplement help with?
- All symptoms of keto flu
- Elevates mood
- Promotes sound sleep
- Helps with muscle function
- Increases energy
What do other people say?
- “This product stopped my leg cramps from the first day I used it.”
- “I felt horrible when I first started Keto. I took two pills in the morning and two pills at night,t and the next morning, the Keto-Flu was gone. I felt amazing.”
- “After taking it for a week, I haven’t noticed any benefit at all.”
You can buy it here: https://amzn.to/2pPRhE3.
Things we liked:
- This product is manufactured in the United States.
- Great customer service
- It works relatively quickly—many people notice results within just a few days.
Things we didn’t like:
- This product also uses potassium chloride rather than an easier-to-digest form of potassium.
- Like the Code Age product, the amount of potassium in this product is relatively small.
- Although it’s a small amount, rice flour is a carb, and strict carb counters won’t be impressed that it’s included.
- Sometimes some of the capsules in the bottle are empty.
- This product causes some keto fans to become jittery when they take it.
You can buy it here: https://amzn.to/2pPRhE3.
#3. Keto Shield electrolytes replacement
This product has 120 capsules with a formula similar to the Code Age and Keto Vitals products we mentioned earlier. It’s less expensive than some of its closest competitors.
However, it also has around half the potassium. If you’re looking for the best potassium supplement for keto, this could be a little disappointing.
Keto Shield has a lifetime guarantee.
Ingredients:
- Sodium
- Potassium
- Calcium
- Magnesium
What does this supplement help with?
- Cramps
- Fatigue
- Brain fog
- Irritability
What do other people say?
- “This seems to help soreness and recovery from workouts.”
- “Thank you. I found this product to be efficient and budget-friendly, and the capsules were easy to swallow.”
- “I would prefer calcium citrate in the product rather than calcium carbonate.”
You can purchase it here: https://amzn.to/2CGsriq.
Things we liked:
- Good value for the price when compared to products most similar to it.
- Packaging was great and the shipping process was quick.
- We like the lifetime guarantee.
Things we didn’t like:
- This product also contained a small amount of rice flour in its capsules.
- We’re not fans of the relatively low amount of potassium in this product.
- While it eases leg cramps in some people, it doesn’t have quite as powerful an effect as some similar products do.
You can purchase it here: https://amzn.to/2CGsriq.
#2. Synergetic Premium electrolyte formula
This bottle contains 100 capsules that are advertised as odorless, tasteless, and without calories or carbs. It has a one-year money-back guarantee.
The recommended dose is one to two capsules per day. Potassium levels are similar to those found in the Code Age and Keto Vitals products.
Ingredients:
- Calcium
- Magnesium
- Sodium
- Potassium
- Phosphorous
- Chloride
- Boron
- Bioperine for quick absorption
What does this supplement help with?
- Boosts energy levels
- Eases muscle cramps
- Alleviates heart flutters
What do other people say?
- “This is the best combination for electrolyte capsules—it’s got all the right minerals in dosages that are right for me.”
- “This is especially helpful before working out.”
- “My heart rate jumped after taking this product. I’m worried that it’s not safe so that I won’t retake it.”
You can purchase it here: https://amzn.to/2RQYNvc.
Things we liked:
- It’s on the lower end of the price range.
- Fast-acting
- No sugars or artificial sweeteners
Things we didn’t like:
- The lower number of capsules offsets the lower prices, so it might not be as good a deal as it seems at first.
- The form of magnesium that’s used in this product isn’t absorbed by the body well.
- While there are more ingredients listed than in some similar products, they are relatively low doses and don’t work for all consumers.
You can purchase it here: https://amzn.to/2RQYNvc.
#1. Hi Lyte Electrolyte supplement
This supplement has a strong focus on rehydration. Its advertisements also mention that there are no calories or sugar in the capsules.
It comes in powder form and zeros in on magnesium rather than sodium. It also contains zinc, which can be good for some people and bad for others.
Ingredients:
- Magnesium
- Sodium
- Chloride
- Potassium
- Zinc
- Sulfate
What does this supplement help with?
- It helps increase natural alkalinity
- Alleviates keto flu
- Advertisements say it can help with electrolyte balances beyond keto flu, including Addison’s disease.
What other people say:
- “I’ve tried several similar products. This one is the best.”
- “It has a very mild salty taste, but it makes me feel great.”
- “This is absolutely awful tasting.”
- “The electrolytes here far surpass any of the sports drinks I know of, without any of the added sugar. The muscle cramps I’ve had since childhood are gone.”
Things we liked:
- No calories, sweeteners, or artificial additives
- 100% money-back guarantee
- Uses sea minerals for increased bio-absorption
Things we didn’t like:
- Zinc as an ingredient can be a little hard on digestion
- The powder form can be messy
- The potassium in this supplement comes in the form of potassium chloride, which can cause some stomach discomfort
You can purchase it here: https://amzn.to/2IRD2Y1
How Do These Types of Products Work?
Finding the best potassium supplement for keto is about more than just pulling a bottle of supplements off the shelf. To make the best choice, you need to understand how potassium works in the body.
1. What’s a Potassium Deficiency Like?
A few uncomfortable things happen when your body doesn’t have enough potassium.
Potassium impacts the way your muscles move, including your heart. If you don’t have enough potassium, you could experience muscle cramps. (1, 2)
You might also experience heart arrhythmia, which is when your heart beats out of its normal rhythm. Finding the best potassium supplement for keto might help you avoid this scary situation.(3)
2. Why Do Potassium Deficiencies Happen?
Some people have low potassium levels because they suffer from a genetic disease such as Bartter syndrome or another chronic kidney disease. This causes them to lose a lot of potassium through urine. (4)
potassium becomes an issue for people on ketogenic diets because keto flushes stored water out of the body.
For every gram of glycogen stored, the body also stores around three grams of water. During a keto diet, as glycogen is used up, that water is released. (5)
3. It Might Feel Like a Flood.
As the kidneys remove the extra water from the blood, they also remove sodium and potassium. This can result in dehydration and depleted electrolytes.
This is when low potassium levels become an issue, and people begin to experience keto flu.
4. Are There Natural Ways to Boost Potassium Levels?
Sure. Many wellness issues can be treated through diet, and keto flu is one of them.
Eating vegetables loaded with vitamin K can make a difference. Spinach, avocados, and mushrooms are great choices. Some meats can help, too.(6,7)
However, it might be hard to switch from a fast-food diet to a plan based on vegetables and fat. At least in the beginning, finding the best potassium supplement for keto can keep you going. At the same time, you figure out your favorite keto eating plan.
5. Why Do We Use Electrolyte Supplements To Support Keto Diets?
Around 98 percent of adults in the United States aren’t getting enough potassium from food. That problem is compounded when you start a keto diet and start flushing potassium out of your system. (8)
To be healthy, adults need 3,500-4,700 mg of potassium per day. Finding the best potassium supplement for keto could be essential for healthy weight loss as well for avoiding keto flu.
6. What’s The Best Way to Use a Potassium Supplement?
Your best bet is a mix of healthy eating and using the best potassium supplement for keto diets.
Check the milligrams per capsule for the supplements you’re considering and compare it to the foods you plan to eat during the day. Some quick math could help you figure out how much of the supplement to take to complement your diet.
Finding the best potassium supplement for keto fans means you’ll have to do some planning. On the days when you don’t eat as much spinach, consider upping the dose of your electrolyte supplement.
What Potassium Supplement is Best For Keto Diet?
Finding the best potassium supplement for keto lifestyles can be a tricky deal. The number of capsules and the amount of each electrolyte in different supplements make it difficult to compare the value side by side.
That said, we’ve found a favorite we like: the Hi Lyte electrolyte supplement best.
Here’s why:
One: while it includes sodium, it focuses more on magnesium, which can help with muscle cramps alongside potassium.
Two: Since many Americans are zinc-deficient, it’s nice to see this added as a supplement that’s seeking to balance electrolytes.
Three: It contains about 50 percent more potassium than some of the other products reviewed in this article—and this is the real game-changer. If you’re looking for the best potassium supplement for keto diets, the amount of potassium in this one makes it a top choice.
