Keto-flu

Electrolyte supplementation is the most evidence-grounded use of supplements during a ketogenic diet — driven by physiological necessity. Glycogen depletion releases ~1.2–1.5 kg water; reduced insulin increases renal sodium excretion. Requirements: sodium 3,000–5,000 mg/day (higher than standard), potassium 3,000–4,000 mg/day (primarily food sources), magnesium 200–400 mg/day (supplement recommended). Magnesium glycinate or malate are better tolerated forms than magnesium oxide.

Headaches during weight loss have specific, identifiable causes — dehydration, electrolyte imbalance, caffeine withdrawal, hypoglycaemia, and ketosis adaptation. Each has a distinct mechanism and targeted solution.