You are not alone if you are suffering from keto leg cramps. At the start of the keto diet, your body loses a lot of water and electrolytes, which can lead to imbalances in magnesium, potassium, calcium, and sodium, as well as vitamin E deficiency. These can lead to painful leg cramps at night or during sports. Therefore, I decided to write this guide with recommendations on how to remove muscle spasms.

Dehydration and hyponatremia

Dehydration and hyponatremia For Keto Leg Cramps

A major source of leg cramps is dehydration. Check the color of your urine. If it’s dark yellow, you’re dehydrated. If it is brownish, you are severely dehydrated.

You can also pinch the skin on the back of your hand between your index finger and thumb for 5 seconds. Let it go and see what happens. If the skin stays “tight” and relaxes slowly, you are dehydrated. Well-hydrated skin will quickly return to its place.

On the other hand, cramps can also occur due to excessive water intake. The urine will appear clear or very light yellow. Too much water contributes to a potentially dangerous condition. It’s called hyponatremia, where there is too little sodium in your system.


Minerals For Keto Leg Cramps

Minerals affect the electrolyte balance in your body, which can lead to leg cramps if they are deficient. There are four minerals that deserve special attention:

Sodium (salt)

Eating too little salt causes the kidneys to release a hormone known as aldosterone, which stores sodium in the body. Unfortunately, this hormone causes your body to waste precious potassium, which is essential for optimal heart, nerve and muscle function.

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Make sure you consume 3000 to 5000 milligrams on a keto sodium diet in one day. Season the food to taste and add another 2 grams of sodium from the bone broth.

Be aware that too much sodium in the diet can raise blood pressure. Before embarking on a keto diet and adding more sodium, consult your doctor about your diet.


Potassium is essential for muscle, heart and nerve functions. The key to balancing electrolytes is consuming 3000 to 4000 milligrams of potassium per day. Five servings of non-starchy vegetables a day and bone broth will help you with this.



Although only 400 mg of magnesium is needed per day, most people don’t get enough magnesium. The good news is that the keto diet doesn’t cause magnesium imbalances. So if you stick to all of the keto guidelines, you have nothing to fear.

Beware of too much magnesium, especially in supplement form. Side effects can include loose stools, nausea, and even heart palpitations. Always choose natural supplements.


Make your own electrolyte drink

Mix in a bottle or jug:

  • 5 cups of purified water or herbal tea (decaffeinated).
  • 1/2 cup of lemon or lime juice
  • 1/4 teaspoon pink Himalayan salt, or to taste.
  • 2 tablespoons of powdered magnesium supplement.
  • 1/2 teaspoon of potassium chloride powder.
  • sweetener to taste (1/4 cup erythritol or 20-30 drops of liquid stevia)


Vegetables Keto Legs Cramps

If your hydration and electrolytes are normal, but you are still suffering from leg cramps, it’s time to pay attention to your vitamin E intake.

It is made from natural food sources such as green leafy vegetables, avocados, asparagus and sunflower seeds and raw almonds.

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Watch Video: Get magnesium in 3 ways for keto leg cramps

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