Fasting
- Drink when thirsty.
- Iodine not relevant for short fasts
Electrolytes
(See: ~/dotfiles/scripts/fasting_salts.py)
RDAs
Normal diet
• Sodium: 65-100 mEq/day
• Potassium: 50-100 mEq/day
• Magnesium: 8-12 mEq/day
Keto
• Sodium: 100-150 mEq/day
• Potassium: 70-100 mEq/day
• Magnesium: 8-12 mEq/day
Fasting
• Sodium: 100-150 mEq/day
• Potassium: 60-80 mEq/day
• Magnesium: 8-12 mEq/day
Normal diet
• Sodium: 2,300 mg/day
• Potassium: 4,700 mg/day
• Magnesium: 400-420 mg/day (men), 310-320 mg/day (women)
Keto
• Sodium: 3,000-5,000 mg/day (carnivore up to 7000mg)
• Potassium: 3,000-4,700 mg/day
• Magnesium: 300-400 mg/day
Fasting
• Sodium: 3,000-5,000 mg/day (rec: 3-6g min: 1.2-2.3g)
• Potassium: 1,000-4,000 mg/day (rec: 3-4.7g min: 2.6-3.4g)
• Magnesium: 300-400 mg/day
Absorption Ratios
If consuming these specific types of electolytes, you must compensate for their specific absorption rates.
- Potassium Chloride: 52.4%
- Magnesium Citrate: 16%
- Magnesium Diglycinate: 23.5%
- Magnesium Glycinate: 23.5%
- Magnesium Malate: 15-35% (?)
- Magnesium Oxide: 4% (?)
Deficiency Symptoms
Sodium
Fatigue, Headaches, Nausea/Vomiting, Confusion/ConcentrationDifficulty
Potassium
Muscle spasms/cramps+
Fatigue
Heart Palpitations
Magnesium
Muscle tremors, numbness, tingling, weakness
Agitation/Depression/Anxiety
Nausia/Vomiting
Insomnia