How to Get Magnesium and Potassium on a Carnivore Diet Naturally
Although a carnivore diet can be great for many people, it is hard to get lots of magnesium and potassium.
Because most of these minerals are typically mined from plant foods, you may be wondering how you can achieve electrolyte balance if you only eat animal-based foods.
It is possible to experience muscle cramps, fatigue, and electrolyte imbalance if you don’t eat enough magnesium and potassium.
However, we are lucky that there are many natural ways to obtain these necessary minerals on a carnivore diet while avoiding taking supplements.
With that, let’s take a look at the top source and strategies for keeping things in check according to a meat-based lifestyle.
Why Magnesium and Potassium Matter on a Carnivore Diet
Magnesium and potassium are crucial for the proper functioning of your body, such as hydration, muscle function, and the production of energy (1).
Magnesium is necessary for nerve function, muscle relaxation, and enzyme activity.
Insomnia, muscle twitches, and high stress are some of the things that can occur due to a deficiency (2).
It is important for heart health, blood pressure, and muscle contraction.
Otherwise, your body might suffer from irregular heartbeats, tiredness, or muscle weakness without enough potassium.
These minerals are obtained by people on a standard diet from leafy greens, nuts, and fruits.
However, the only way to get proper levels of a strict carnivore diet is from animal sources.
Best Natural Sources of Magnesium on a Carnivore Diet
Magnesium is a common plant-based food, but excellent animal-based sources that can fit within your daily requirements are still available.
Magnesium-Rich Animal Foods
One of the best sources of magnesium in their diet is shellfish.
In particular, oysters, mussels, and shrimp are all high in this necessary mineral (3).
Fatty fish like mackerel, salmon, or sardines also supply a massive amount of magnesium and omega-3 fatty acids for general health.
Another excellent source of magnesium is organ meats, especially the liver, kidney, and heart.
Besides magnesium, these nutrient-dense foods offer a lot of essential vitamins and minerals.
Eggs provide small amounts of magnesium but will still be a valuable addition to a carnivore diet in terms of nutrient density alone.
Bone Broth & Magnesium-Rich Animal Products
Magnesium is one of the minerals in a powerhouse known as bone broth.
Good homemade bone broth will help to return lost electrolytes and aid in gut health.
If you tolerate dairy, you can still receive trace amounts of minerals from high-fat dairy, raw milk, and cheese.
Do You Need Magnesium Supplements?
Depending on your diet, you will probably be able to get enough magnesium, but getting enough might still be impossible for other people.
Therefore, you may want to take supplements.
The signs of being low on magnesium include muscle cramps, trouble sleeping, and the feeling of being chronically stressed.
Magnesium glycinate, magnesium chloride, and magnesium malate are the best magnesium supplements to consume with a carnivore diet (4).
The forms are highly bioavailable, and they are easy on the digestive system.
Best Natural Sources of Potassium on a Carnivore Diet
Like magnesium, there are many carnivore-friendly sources of potassium.
Potassium-Rich Animal Foods
Potassium is an excellent source of potassium-rich food, such as red meat, such as beef, pork, or lamb.
This mineral is very much present in steak, ground beef, and pork chops.
Potassium is also found in fatty fish such as salmon, tuna, and cod.
If you are a carnivore, you will get a small but invaluable dose of potassium from dairy products like raw milk and aged cheese.
Organ Meats for Potassium Power
Potassium is one of the best sources that we obtain from the heart.
One of the best places to obtain potassium is in beef and pork hearts because they are higher in potassium than plenty of plant options.
In addition to such nutrients as iron and vitamin B12, the liver and kidney also furnish a fair amount of potassium.
Potassium Supplements: Are They Necessary?
A well-balanced carnivore diet will be enough for most people to meet their daily requirement for potassium.
Still, if you suffer from muscle weakness, dehydration, or heart palpitations, you may require more potassium.
If you are unable to achieve your needs by food alone, supplements of potassium citrate and potassium chloride are the best options.
How to Maintain Electrolyte Balance on a Carnivore Diet
Electrolyte levels are also dependent on how much you are staying hydrated.
On a carnivore diet, your body is a bit flushed out with sodium and water, and it can make smaller adjustments to your magnesium and potassium levels.
This can be achieved by drinking enough water and adding a slight pinch of high-quality sea salt to your meals because it helps balance out the imbalances (5).
Sodium, potassium, and magnesium all work together to make your body run optimally; therefore, maintaining the right amount is necessary.
Many of the signs can indicate that you are deficient in either magnesium or potassium.
However, if you don’t take in enough magnesium or potassium, your body will begin to show signs.
Symptoms of magnesium deficiency common include:
- Muscle cramps and spasms
- Insomnia or trouble sleeping
- Anxiety and irritability
- Low energy and fatigue
Signs of potassium deficiency include:
- Muscle weakness or twitching
- Irregular heartbeat
- Fatigue and dizziness
- Dehydration and excessive thirst
Before resorting to supplements, consider that if you have any of these symptoms, it is because you may be missing out in your diet on certain foods rich in magnesium and potassium, such as animal foods.
Final Thoughts
It is very important to maintain magnesium and potassium levels properly in order to be healthy and optimized on a carnivore diet.
You can get the electrolytes you need naturally through shellfish, fatty fish, organ meats, and bone broth.
High-quality magnesium and potassium may be needed to fill in the gaps.
Electrolytes are also influenced by hydration and sodium intake; as such, make sure to keep your water levels high and increase your sea salt levels in your diet.
An effectively planned carnivore diet can supply your body with all the necessary minerals you need to prosper.
Better yet, how can you easily add extra electrolytes to your diet? To help your carnivore life naturally, try Wild Foods’ high-quality bone broth or electrolyte supplements.
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FAQs
That leads to the question, What gets me those elements while on a strict carnivore diet?
Spend more time eating shellfish, organ meats, fatty fish, and bone broth. These provide a natural source of essential minerals.
Is there such a magnesium supplement for those on a carnivore diet?
Magnesium glycinate and magnesium chloride are very bioavailable and effective at maintaining optimal levels.
What are the signs of magnesium and potassium deficiency?
The deficiency symptoms include muscle cramps, fatigue, an irregular heartbeat, and dehydration.
Am I able to eat enough potassium without the supplements?
While you never need supplements to put potassium into your body, potassium-rich meats like beef, pork, and heart will keep you well-balanced as well.
What’s more inconsistent answers suggest that there’s no easy solution to the question of how to balance electrolytes on a carnivore diet.
Supporting electrolyte balance includes staying hydrated, eating a variety of nutrient-dense animal foods, and adding sea salt to meals.
Related Studies
1. Title: Magnesium—Health Professional Fact Sheet
This fact sheet discusses magnesium's crucial role as a cofactor in over 300 enzymatic reactions, including its importance in muscle and nerve function, energy production, and electrolyte balance.
Link: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. Title: The Integral Role of Magnesium in Muscle Function
This review highlights how magnesium deficiency can lead to muscle cramps and dysfunction, emphasizing its essential role in neuromuscular health and sleep quality.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745813/
3. Title: Magnesium: An Essential Mineral for Health
This study outlines the magnesium content in various seafood, including shellfish and fatty fish, underscoring their nutritional value in providing essential minerals.
Link: https://www.fao.org/4/y2809e/y2809e0k.htm
4. Title: Why Magnesium Matters
This article discusses the significance of magnesium supplementation for maintaining electrolyte balance and its effects on overall health.
Link: https://www.nm.org/healthbeat/healthy-tips/nutrition/Why-Magnesium-Matters
5. Title: Electrolyte Imbalance: Symptoms and Effects on Health
This source provides an overview of the symptoms associated with electrolyte imbalances, including dehydration and muscle cramps, highlighting their health implications.
Link: https://www.uhhospitals.org/blog/articles/2022/09/the-surprising-health-benefits-of-magnesium
