Is salt part of a keto diet? The Surprising Truth About Sodium and Electrolytes

November 11, 2025 •

3 min read

According to numerous experts, a common mistake for those starting a ketogenic diet is not consuming enough salt, which can lead to uncomfortable side effects known as the "keto flu". For those asking, "is salt part of a keto diet?", the surprising answer is that it is not only allowed but necessary for proper electrolyte balance and hydration.

Quick Summary

The keto diet's low-carb nature reduces insulin, causing kidneys to excrete more sodium and water, which necessitates increasing salt intake to prevent electrolyte imbalances and keto flu symptoms.

Key Points

Essential for Keto: Salt is necessary on a ketogenic diet because the reduction in carbohydrates and subsequent drop in insulin levels cause the kidneys to excrete more sodium and water.
Prevents Keto Flu: Low sodium levels contribute significantly to "keto flu" symptoms like headaches, fatigue, and muscle cramps, which can be mitigated by increasing salt intake.
Replenish Electrolytes: Beyond sodium, it is vital to replenish other electrolytes such as potassium and magnesium, which are also lost during the metabolic transition.
Opt for Quality Salt: Less-processed salts like Himalayan pink salt and sea salt are preferred as they contain additional trace minerals that are beneficial for overall health.
Incorporate Salty Foods: Practical ways to increase sodium include drinking bone broth, adding salt to water, and consuming salty nuts and olives.
Consider Health Conditions: Individuals with high blood pressure or kidney disease should consult a doctor before significantly increasing salt intake, as their needs may differ.

For years, public health narratives have demonized salt, linking high intake to issues like high blood pressure. However, this advice is largely based on observations of individuals eating a standard, high-carb, and processed Western diet. When shifting to a low-carb, ketogenic diet, the body undergoes a fundamental metabolic change that inverts the usual sodium requirements, making adequate salt consumption critical.

The Keto-Diuretic Effect: Why You Lose Salt

When you dramatically cut carbohydrate intake on a ketogenic diet, your body's physiology changes. The key mechanism involves your insulin levels and its effect on your kidneys.

Reduced Carbohydrates and Glycogen: In a high-carb diet, your body stores glucose as glycogen in the liver and muscles. Each gram of glycogen is bound to approximately 3-4 grams of water. When you restrict carbs on keto, your body uses up these glycogen stores, releasing a significant amount of water.
Lowered Insulin Levels: Less carbohydrate intake means less blood glucose and, consequently, lower insulin levels. Insulin plays a crucial role in telling your kidneys to retain sodium and water. With lower insulin, your kidneys excrete more sodium and water in your urine.
Elimination of Processed Foods: The average Western diet gets a large portion of its sodium from processed, packaged foods. A clean, whole-foods-based ketogenic diet eliminates these processed sources, naturally reducing your daily sodium intake.

This perfect storm of water and sodium loss is what triggers the unpleasant side effects many people experience when they start the diet.

Preventing the Dreaded 'Keto Flu'

The symptoms collectively known as the "keto flu"—including headaches, fatigue, muscle cramps, dizziness, and irritability—are primarily caused by dehydration and the depletion of electrolytes, especially sodium. By proactively increasing your sodium intake, along with other key electrolytes like potassium and magnesium, you can often mitigate or avoid these symptoms altogether.

Practical Ways to Increase Your Salt Intake

Instead of resorting to salty, processed snacks, there are healthier ways to replenish your electrolytes.

Sip on Bone Broth: A cup of warm, salty bone broth is an excellent source of sodium and other minerals.
Add Salt to Water: A pinch of high-quality salt in a glass of water can help maintain your electrolyte levels throughout the day. Adding a squeeze of lemon or lime can further enhance hydration.
Season Liberally: Season your keto-friendly meats and vegetables generously with salt.
Consume Salted Nuts and Olives: Salted nuts and olives are great keto-friendly snack options that boost sodium intake.
Use Bullion: A cup of bullion can be a quick and effective way to get extra sodium.

A Comparison of Salts for the Keto Diet

While all salt contains sodium, the source and processing can affect its mineral content. Choosing a less-refined option can provide trace minerals that are also beneficial for electrolyte balance.


Feature	Himalayan Pink Salt	Sea Salt	Table Salt
Processing	Minimally processed; extracted from rock salt deposits.	Minimally processed; from evaporated seawater.	Highly processed; from underground salt deposits.
Mineral Content	Rich in up to 84 trace minerals, including potassium, magnesium, and calcium.	Contains some minerals like potassium, calcium, and iron.	Lacks minerals due to processing; often contains added iodine and anti-caking agents.
Flavor	A more complex, mineral-rich flavor profile.	A briny, clean ocean flavor.	A straightforward, salty taste.
Best For Keto	An excellent choice for its mineral diversity.	A good, minimally-processed option for cooking and seasoning.	Less ideal, but provides necessary sodium.

The Role of Other Electrolytes

Sodium isn't the only electrolyte affected by the keto diet. Potassium and magnesium are also crucial and can become depleted, contributing to symptoms like muscle cramps and fatigue. Aim for a balanced intake of all three, with an average recommendation of 3,000–5,000 mg of sodium and 3,000–4,000 mg of potassium daily.

Conclusion

In summary, the question "is salt part of a keto diet?" can be answered with a definitive "yes." The metabolic shifts of a ketogenic diet lead to increased fluid and sodium excretion, making it necessary to proactively increase your salt intake to prevent common issues like the keto flu. By choosing high-quality, unprocessed salts and incorporating sodium-rich keto-friendly foods like bone broth, you can maintain optimal electrolyte balance and support a smoother transition into ketosis. Always consult a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions such as high blood pressure. For more comprehensive guidance on navigating low-carb diets, authoritative resources like Diet Doctor provide science-backed information on topics including electrolyte management.

Frequently Asked Questions

When you reduce carbohydrate intake on a keto diet, your body's insulin levels drop. Lower insulin causes the kidneys to excrete more sodium and water, leading to a loss of electrolytes that must be replenished.

The "keto flu" is a collection of side effects, including headaches, fatigue, and dizziness, that some people experience when starting keto. These symptoms are often caused by the dehydration and electrolyte imbalance that result from increased sodium excretion. Adding more salt helps restore this balance.

Less-processed salts like Himalayan pink salt and sea salt are often recommended. These contain trace minerals, including magnesium and potassium, that also help with electrolyte balance, unlike heavily refined table salt.

Simple methods include adding extra salt to your meals, sipping on salty bone broth, or dissolving a pinch of high-quality salt in your drinking water throughout the day. Salted nuts and olives are also good options.

While individual needs vary, many keto experts recommend a daily intake of 2 to 5 grams of sodium. This is often higher than standard dietary guidelines and is necessary to compensate for the increased loss of electrolytes.

Yes, it is possible to consume too much salt. While increased intake is beneficial for most on keto, excessive amounts can cause issues. It's important to listen to your body and find a balanced intake, especially for individuals with pre-existing conditions like hypertension.

In addition to sodium, potassium and magnesium are critical electrolytes that are often depleted on a ketogenic diet. Maintaining a proper balance of all three can help prevent muscle cramps, fatigue, and other symptoms.