Why do I need more salt on keto?

November 28, 2025 •

4 min read

Studies show that starting a ketogenic diet can cause a rapid depletion of glycogen stores, which flushes out significant water and essential electrolytes like sodium from the body. This is a primary reason why you need more salt on keto to combat symptoms such as fatigue, headaches, and muscle cramps.

Quick Summary

When transitioning to a ketogenic diet, lower insulin levels cause increased sodium excretion, leading to potential dehydration and electrolyte imbalance that often cause 'keto flu' symptoms. Actively increasing salt intake is crucial to replenish lost minerals and support proper bodily functions during the metabolic shift into ketosis.

Key Points

Low Insulin Excretion: Reduced carbohydrate intake lowers insulin levels, prompting the kidneys to flush more sodium and water.
Glycogen and Water Loss: As the body depletes its glycogen stores for energy, it also sheds the water bound to them, increasing fluid and electrolyte loss.
Elimination of Processed Foods: Cutting out processed foods drastically reduces your primary source of dietary sodium, compounding the deficit.
Prevents Keto Flu: Increasing salt intake directly addresses the electrolyte imbalance that causes common 'keto flu' symptoms like headaches, fatigue, and muscle cramps.
Supports Vital Functions: Sodium is crucial for maintaining proper nerve function, muscle contractions, and blood pressure regulation.
Higher Sodium Needs: Keto experts often recommend a daily sodium intake significantly higher than standard dietary guidelines to compensate for increased losses.
Listen to Your Body: Paying attention to symptoms like dizziness or muscle twitches is key to adjusting your salt intake proactively.

When a person embarks on a ketogenic diet, a significant metabolic shift occurs that alters the body's electrolyte and fluid balance, creating a specific need for increased sodium intake. The misconception that salt is universally harmful, based on its association with high-sodium processed foods in a high-carb diet, is often carried over, causing many to limit their salt when they need it most. Understanding the physiological changes behind this need is key to a smooth and successful transition to ketosis.

The Physiological Reasons for Increased Salt Needs

Insulin and Kidney Function

One of the main goals of a keto diet is to keep insulin levels low and stable. While this is beneficial for fat burning, it has a direct effect on kidney function. Insulin signals the kidneys to retain sodium. When insulin levels drop dramatically due to the restriction of carbohydrates, this signal is weakened, and the kidneys begin to excrete more sodium and water. This process can lead to a rapid and significant loss of this crucial electrolyte.

Glycogen Depletion and Water Loss

Before starting keto, the body stores glucose as glycogen in the liver and muscles. For every gram of stored glycogen, the body also retains approximately 3 to 4 grams of water. As you cut carbs on a ketogenic diet, your body quickly burns through these glycogen reserves, releasing the associated water. This initial phase of rapid weight loss is primarily water weight, but it's accompanied by the flushing out of electrolytes, most notably sodium. This sudden shift often contributes to the dehydration and electrolyte imbalances that cause many to feel unwell during the adaptation phase.

The Absence of Processed Foods

For many people, a standard Western diet is rich in processed foods like bread, chips, and crackers, which are a major source of dietary sodium. By switching to a whole-foods-based ketogenic diet, you eliminate a large portion of this hidden salt intake. Without the constant influx of sodium from processed products, your overall intake plummets just as your body's excretion rate increases.

Symptoms of Low Sodium on Keto

If you are not consuming enough salt on your keto journey, you may experience a range of symptoms often referred to as the 'keto flu.' This is a temporary condition that can be easily remedied by increasing your electrolyte intake. Common signs include:

Headaches and brain fog
Muscle cramps and weakness
Fatigue and low energy levels
Dizziness and lightheadedness
Irritability and difficulty concentrating
Intense cravings for salt

How to Effectively Replenish Salt

Replenishing your sodium levels is a straightforward process. The key is to be proactive and consistent, especially during the initial transition period. Here are several effective strategies:

Liberally salt your food: Use high-quality salt like Himalayan pink salt or Celtic sea salt when cooking and seasoning your meals. These options also provide beneficial trace minerals.
Drink bone broth: Bone broth is rich in sodium and other electrolytes. A cup of warm, salty broth can provide immediate relief and comfort.
Consume salty keto snacks: Include naturally salty, keto-friendly foods in your diet, such as olives, pickles, and some cheeses.
Use electrolyte powders: Many brands offer sugar-free electrolyte supplements designed for keto dieters. These powders are a convenient way to get a balanced dose of sodium, potassium, and magnesium.

Comparison of Salt Types for Keto Dieters


Feature	Himalayan Pink Salt	Celtic Sea Salt	Standard Table Salt
Processing	Minimally processed, hand-mined.	Minimally processed, evaporated seawater.	Heavily refined, often with additives.
Mineral Content	Rich in trace minerals (potassium, magnesium).	Contains a variety of trace minerals.	Primarily sodium chloride; most minerals are stripped.
Flavor	Distinct, complex flavor profile.	Briny, with a subtle sweetness.	Purely salty, often harsher.
Considerations	Some varieties may contain trace metals depending on the source.	Can be susceptible to microplastic contamination if sourced from polluted waters.	Lacks broad mineral profile; contains iodine, which is beneficial for thyroid function.

Beyond Sodium: The Full Electrolyte Picture

While sodium is the most critical electrolyte to manage on keto, it's essential to remember its counterparts, potassium and magnesium. These minerals work together to maintain fluid balance and cellular function. A diet rich in keto-friendly vegetables like leafy greens, avocados, and mushrooms will help ensure you get adequate potassium and magnesium. However, supplementation is also a viable option, especially for those experiencing persistent muscle cramps or other signs of deficiency. For example, studies have shown improvements in blood pressure and reduced medication dependency in patients on a low-carb diet compared to a low-salt DASH diet. For more information on this study, you can review this article: Comparing Very Low-Carbohydrate vs DASH Diets.

Conclusion

For most people new to the ketogenic diet, increasing salt intake is not just an option but a necessary step to prevent and alleviate unpleasant 'keto flu' symptoms. The combination of lower insulin levels, rapid glycogen and water depletion, and the removal of processed foods from the diet creates a physiological state of increased sodium and electrolyte loss. By proactively replenishing sodium through dietary sources or high-quality supplements, you can support your body's transition into ketosis, maintain proper hydration, and feel your best while reaping the benefits of a low-carb lifestyle. Listen to your body, salt your food to taste, and recognize that your needs have fundamentally changed on this new path to health.

Frequently Asked Questions

The 'keto flu' is a set of temporary symptoms like fatigue, headaches, and brain fog that occur when your body adapts to ketosis. It's largely caused by electrolyte imbalance, especially low sodium levels due to increased excretion. Increasing salt helps replenish this lost mineral, alleviating symptoms.

Recommendations vary, but many keto experts suggest consuming between 2,000 and 5,000 mg of sodium per day, which is higher than standard guidelines. Individual needs depend on activity level and how your body adapts.

While any salt can help, many keto dieters prefer minimally processed salts like Himalayan pink salt or Celtic sea salt because they contain trace minerals in addition to sodium. Table salt is also an option, but lacks these extra minerals.

No, drinking plain water alone isn't enough and can actually dilute your remaining electrolytes further. The key is to replace both fluids and lost minerals by adding salt or an electrolyte mix to your drinks and food.

Easy ways to increase your salt intake include salting food more generously, drinking bone broth, snacking on olives or pickles, and adding a pinch of salt to your drinking water.

Sodium works in tandem with other electrolytes, particularly potassium and magnesium. A balanced approach means ensuring adequate intake of all three, often through foods like leafy greens, avocados, nuts, and potentially supplements.

While increasing salt is generally necessary on keto, excessive intake can still occur, especially with certain medical conditions. Always listen to your body and consult a healthcare professional if you have concerns about your blood pressure or salt intake.