How to get potassium and magnesium on a carnivore diet?

October 25, 2025 •

3 min read

According to research published by the National Institutes of Health, a carnivore diet can fall short on several key minerals, including potassium and magnesium, if not carefully planned. To prevent imbalances and support overall health, it's crucial to understand how to get potassium and magnesium on a carnivore diet through nutrient-dense animal foods and targeted supplementation.

Quick Summary

The carnivore diet's elimination of plant-based foods can cause electrolyte imbalances, particularly with potassium and magnesium. This resource explains how to source these vital minerals from animal products, emphasizing organ meats, fatty fish, and bone broth. It also details when and how to properly use supplements to ensure adequate intake and avoid common deficiency symptoms during dietary transition.

Key Points

Prioritize Organ Meats: Beef heart and liver are excellent, concentrated sources of potassium and magnesium, providing more minerals per serving than muscle meat.
Eat Fatty Fish: Incorporate fatty fish like salmon, mackerel, and sardines regularly, as they are packed with both potassium and magnesium.
Make Bone Broth a Staple: Regularly consume slow-simmered bone broth to replenish a steady supply of minerals, including potassium and magnesium.
Consider Supplements When Needed: If dietary sources are insufficient or during the initial transition, use bioavailable supplements like magnesium glycinate and potassium citrate to fill nutritional gaps.
Include Dairy (If Tolerated): If you are not sensitive to it, hard cheeses like parmesan and cheddar can be a decent complementary source of magnesium.
Monitor for Deficiency: Watch for common symptoms of electrolyte imbalance, such as muscle cramps, fatigue, and heart palpitations, and adjust your intake accordingly.
Balance Water and Minerals: Don't overhydrate with plain water. Ensure you pair increased fluid intake with sufficient electrolyte replenishment to avoid diluting mineral levels.

The elimination of carbohydrates on a carnivore diet triggers a reduction in insulin levels, prompting the kidneys to excrete more sodium and, subsequently, potassium. While muscle meat does contain these minerals, a standard diet of only steak and ground beef may not provide enough to compensate for the accelerated loss, potentially leading to a deficiency. A strategic approach to incorporating more varied and nutrient-dense animal products is key to maintaining proper electrolyte balance.

Excellent Food Sources for Potassium

Fortunately, there are many animal-based foods rich in potassium to support muscle function and nerve signaling. Variety is essential to meet the recommended daily intake, which can be challenging to achieve with only muscle meat.

Organ Meats: Beef heart is one of the most concentrated sources of potassium, with some analyses suggesting up to 400 mg per 3.5 ounces. Beef liver also offers a decent amount of potassium and a wide range of other vitamins and minerals.
Fatty Fish: Excellent sources include salmon, mackerel, and sardines. A 3.5-ounce serving of salmon can provide 400-500 mg of potassium.
Pork and Lamb: Fatty cuts of pork and lamb offer a good amount of potassium, though less than organ meats and fish.
Bone Broth: Slowly simmered bone broth draws minerals from the bones and connective tissues, providing a hydrating source of potassium.

Finding Magnesium-Rich Animal Foods

Magnesium is a vital cofactor in over 300 biochemical reactions and can be easily depleted by stress and physical activity. While most plant-based magnesium sources are off-limits, carnivores can still find it in several key animal products.

Fatty Fish and Shellfish: This is one of the best sources. Chinook salmon, mackerel, sardines, and oysters are particularly good. For example, a 3.5-ounce serving of chinook salmon provides approximately 122 mg of magnesium.
Bone Broth: As with potassium, bone broth offers a small but consistent dose of magnesium, with cooking time affecting the final concentration.
Dairy (If Tolerated): For those who include dairy, hard cheeses like parmesan and cheddar offer supplemental magnesium.
Eggs: Egg yolks provide a small contribution to your daily magnesium intake.

Comparing Carnivore Electrolyte Sources

To put these sources into perspective, here is a comparison of common carnivore diet foods and their approximate potassium and magnesium content. It's important to note that mineral content can vary based on the animal's diet and living conditions.


Food (3.5 oz / 100g)	Potassium (approx. mg)	Magnesium (approx. mg)
Beef Heart	~300-400	-
Beef Liver	~270	~14-25
Chinook Salmon	~400-500	~122
Atlantic Mackerel	~400-500	~97
Sardines (canned)	-	~58
Ribeye Steak	~270-350	~22
Beef Bone Broth (1 cup)	~250	~17

Strategic Supplementation to Fill Gaps

While a food-first approach is ideal, supplements can be a practical way to ensure you meet your daily electrolyte needs, particularly during the transition phase or if dietary sources are insufficient.

Choosing the Right Forms: For supplements, opt for highly bioavailable forms that your body can absorb easily. For magnesium, consider glycinate or malate, as they are well-absorbed and gentler on the digestive system than oxide or citrate. For potassium, potassium citrate is a good option.
DIY Electrolyte Mix: A simple, carnivore-friendly electrolyte drink can be made at home by mixing water with high-quality salt (like Redmond Real Salt), a potassium chloride supplement (like NoSalt), and a quality magnesium powder.
Start with Food First: It is always best to maximize nutrient intake from whole foods before relying heavily on supplements. Use them to fill the gaps identified after monitoring your symptoms and diet.

Conclusion: A Balanced Approach to Carnivore Nutrition

By consciously including a variety of nutrient-dense animal foods, you can effectively navigate the challenges of getting enough potassium and magnesium on a carnivore diet. Prioritizing organ meats, fatty fish, and regular bone broth consumption provides the most efficient way to obtain these essential electrolytes naturally. Listening to your body for signs of imbalance and strategically using targeted supplements when necessary can ensure a smoother adaptation and more sustainable success on this dietary path.

Beyond the Plate: Monitoring and Listening to Your Body

Finally, remember that hydration is more than just water. Balancing your fluid intake with adequate electrolytes, especially sodium, is critical to prevent dilution. Paying attention to symptoms like fatigue, muscle cramps, and dizziness is your best tool for adjusting intake. Consulting with a healthcare professional can provide personalized recommendations based on your individual needs and activity level.

Frequently Asked Questions

Symptoms of low potassium can include muscle cramps, fatigue, and heart palpitations. Low magnesium can present with muscle twitches, insomnia, headaches, and general fatigue.

Supplements are not necessary for everyone, but they can be very helpful for individuals transitioning to the diet, athletes, or those experiencing symptoms of deficiency. A whole-food approach should always be the priority.

Organ meats, particularly beef heart and liver, are exceptionally rich in potassium. Fatty fish such as salmon and mackerel are also excellent sources.

Bone broth provides a small, but steady, source of minerals like potassium and magnesium, which are extracted during the long simmering process. It is also highly hydrating.

Look for highly bioavailable forms like magnesium glycinate or magnesium malate, as they are well-absorbed and less likely to cause digestive upset than magnesium oxide.

Yes. A simple, DIY electrolyte drink can be made by mixing high-quality salt, a potassium chloride supplement, and a magnesium powder into water.

On a carnivore diet, low insulin levels cause the body to excrete more sodium. Counter this by generously salting your food and consuming potassium-rich foods like organ meats and fatty fish to maintain balance.