Why do I get heart palpitations on carnivore?

October 30, 2025 •

4 min read

According to reports, electrolyte imbalance is one of the most common reasons people following a carnivore diet experience heart palpitations. When carbohydrates are eliminated, the body's fluid and mineral balance can be disrupted, leading to symptoms like heart flutters.

Quick Summary

This guide explores the common reasons for experiencing heart palpitations on a carnivore diet, including electrolyte deficiencies, dehydration, histamine intolerance, and the body's adaptation process. It offers practical solutions like increasing mineral intake and proper hydration to manage symptoms effectively.

Key Points

Electrolyte Imbalance: The primary cause of heart palpitations on a carnivore diet is often a deficiency in key minerals like sodium, potassium, and magnesium due to the body's metabolic shift.
Dehydration is a Factor: As your body sheds water weight in the initial phase, it also flushes out electrolytes, leading to dehydration which can trigger palpitations.
Histamine Intolerance: Some people react to the higher histamine levels in certain aged or processed meats, which can cause symptoms like heart flutters.
Increased Stress Response: The dietary transition can temporarily elevate the stress hormone cortisol, leading to anxiety and a faster heart rate.
Prioritize Mineral-Rich Foods: To counteract electrolyte loss, focus on consuming organ meats, bone broth, and generously salting your food.
Seek Medical Advice for Severe Symptoms: If palpitations are persistent or accompanied by chest pain, dizziness, or shortness of breath, it is crucial to seek immediate medical attention.

Experiencing heart palpitations while following a carnivore diet can be unsettling, but it is a relatively common issue during the adaptation phase. These feelings of a racing, pounding, or fluttering heart are often not serious and can be traced back to several underlying factors related to the significant changes your body undergoes on this restrictive, all-meat regimen. Understanding these causes is the first step toward managing and resolving the issue.

The Role of Electrolyte Imbalance

One of the most frequent culprits behind heart palpitations on a carnivore diet is an imbalance of electrolytes. Electrolytes are essential minerals like sodium, potassium, and magnesium that play a crucial role in regulating heart rhythm, nerve function, and muscle contractions.

How the Carnivore Diet Affects Electrolytes

When you cut out carbohydrates, your body's insulin levels drop. This hormonal shift signals the kidneys to excrete more sodium and water. This rapid fluid loss can flush out other essential minerals, especially potassium and magnesium. The resulting deficiency in these minerals, particularly sodium and potassium, can directly interfere with the heart's electrical signaling, leading to palpitations.

Replenishing Electrolytes

Because plant-based sources of potassium and magnesium are eliminated on this diet, you must be intentional about getting these minerals from animal sources or supplements.

Sodium: Generously salting your food with high-quality salt like Redmond Real Salt or Himalayan pink salt is recommended. You can also add a pinch to your drinking water.
Potassium: Consume organ meats like beef liver and heart, as well as shellfish and bone broth. Some people may also need a potassium supplement under a doctor's guidance.
Magnesium: Sources include fatty fish like mackerel and sardines, bone broth, and supplementation with highly bioavailable forms like magnesium glycinate or malate.

Dehydration and Increased Water Loss

Closely related to electrolyte imbalance is dehydration. As previously mentioned, the initial drop in insulin on a carnivore diet causes the kidneys to release more water. This increased urination can lead to rapid dehydration if you don't compensate by increasing your fluid intake. Dehydration puts stress on the cardiovascular system, which can manifest as an elevated heart rate and palpitations. Proper hydration on a carnivore diet is not just about drinking more water; it's about balancing fluid intake with adequate mineral consumption. Drinking excessive plain water without sufficient electrolytes can actually dilute your mineral levels further, worsening the problem.

Histamine Intolerance

For some individuals, heart palpitations on carnivore may be linked to histamine intolerance. Histamine is a compound naturally found in many foods and produced by the body, but certain dietary practices can increase its load. Symptoms of histamine intolerance can mimic an allergic reaction and include rashes, migraines, anxiety, and heart palpitations.

Managing Histamine on Carnivore

Eat Fresh Meat: Aged meat, cured products (like bacon), and fermented foods tend to be higher in histamine. Choosing very fresh, quickly-frozen, or freshly butchered meat can help reduce histamine exposure.
Avoid Problem Foods: Some fish, particularly tuna and mackerel, can be higher in histamine and might need to be limited initially.

Stress and Hormonal Shifts

Any major dietary change is a form of stress on the body, and transitioning to a carnivore diet is no exception. The elimination of carbs and the switch to fat-burning can initially increase cortisol, the body's primary stress hormone. Elevated cortisol can cause sleep disturbances and anxiety, both of which can lead to heart palpitations. Over time, as your body adapts, these hormonal fluctuations often stabilize. However, managing stress through other means, such as adequate sleep and moderate exercise, can be beneficial.

Comparison Table: Carnivore vs. Standard Diet Effects


Feature	Carnivore Diet (Transition Phase)	Standard Western Diet (with high carbs)
Electrolyte Balance	High risk of imbalances (low sodium, potassium, magnesium) due to fluid excretion.	Often more stable, though low nutrient intake from junk food is a risk.
Hydration Status	Initial risk of dehydration due to increased urination.	Less risk of dehydration, but often paired with insufficient water intake.
Hormonal Response	Potential for initial spike in stress hormones (cortisol) and thyroid hormone fluctuations.	High-sugar, high-carb intake can lead to insulin resistance and associated hormonal issues.
Nutrient Gaps	Risk of deficiencies in nutrients more abundant in plant foods, like magnesium and potassium, especially without organ meats.	Risk of nutrient deficiencies is widespread, but a balanced diet can provide all necessary vitamins and minerals.
Inflammation Levels	Many users report a reduction in inflammation, potentially healing gut issues.	Often associated with chronic, low-grade inflammation.

Conclusion

If you are experiencing heart palpitations on a carnivore diet, the most probable causes are electrolyte imbalance and dehydration during the initial adaptation period. Ensuring adequate intake of sodium, potassium, and magnesium through high-quality animal products, bone broth, and possibly targeted supplementation is crucial. For some, a specific sensitivity to histamine in aged meats or a stress-induced hormonal response might be the culprit. While these symptoms are often temporary, it is essential to listen to your body and adjust your approach. If palpitations persist or are accompanied by other concerning symptoms like chest pain or dizziness, consult a healthcare provider to rule out any serious underlying conditions.

Disclaimer: This information is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any changes to your diet or health regimen, especially if you have pre-existing health conditions or are taking medication. For further research, consider resources from the National Institutes of Health.

Frequently Asked Questions

While heart palpitations can be alarming, they are often harmless and a common side effect during the body's adaptation phase. They typically result from electrolyte imbalances or dehydration. However, if they are severe, persistent, or accompanied by chest pain, dizziness, or shortness of breath, you should seek immediate medical advice.

To correct an electrolyte imbalance, increase your intake of sodium by salting your food or water. Consume mineral-rich foods like organ meats (liver, heart), bone broth, and fatty fish for potassium and magnesium. For some, a balanced, high-quality electrolyte supplement may be helpful.

During the adaptation phase, many carnivore dieters benefit from consuming 3,000–5,000 mg of sodium per day, which is higher than the average intake. This can be achieved by generously salting your meat and adding salt to your water or broth.

Yes, dehydration is a common cause of heart palpitations, especially on a carnivore diet. The initial elimination of carbohydrates causes your body to shed excess water and sodium. If you don't increase your fluid and salt intake, you can become dehydrated, stressing the cardiovascular system and causing heart flutters.

For some, histamine intolerance can be a factor. Histamine is found in aged and processed meats. If your body has trouble breaking it down, an excess can build up and trigger palpitations, anxiety, and other symptoms. Eating very fresh meat can help.

Yes, stress and anxiety are known triggers for heart palpitations. Transitioning to a restrictive diet like carnivore can be stressful for the body, potentially elevating cortisol levels and contributing to anxiety and a faster heartbeat.

You should seek medical attention if palpitations are persistent, worsening, or if you experience additional symptoms like chest pain, shortness of breath, or fainting. It is always wise to consult a healthcare provider before starting any new diet, especially if you have pre-existing heart conditions or take medication.