# Electrolytes on GLP-1: The Sodium, Potassium, and Magnesium Triangle

Source: https://www.dietglp.com/blog/electrolytes-glp1/
Published: 2026-04-08
Keywords: glp-1 electrolytes, ozempic sodium, wegovy potassium, mounjaro magnesium

**TL;DR:** Aim for 2,000–3,000 mg sodium, 3,000–4,000 mg potassium, and 300–400 mg magnesium daily on a GLP-1. Salt your food, eat potassium-rich foods (bananas, potatoes, leafy greens), and supplement magnesium glycinate at night for sleep, constipation, and muscle cramps.

If you're on a GLP-1 and you have leg cramps at night, headaches, dizziness when you stand, or constant low energy, the culprit is usually electrolytes — specifically sodium, potassium, and magnesium. All three are commonly low because food intake is down and sweating + GI losses are up.

## The daily targets

**Sodium:** 2,000–3,000 mg/day for most active adults; up to 4,000 mg if you're exercising hard or in heat.

**Potassium:** 3,000–4,000 mg/day. Most Americans eat <2,500 mg.

**Magnesium:** 300–400 mg/day for women; 400–500 mg for men.

(These are general targets for healthy adults without kidney disease or heart failure on potassium-restricting medications. Your prescriber can adjust if you have specific conditions.)

## Why GLP-1 patients run low

**Sodium:** Most American sodium comes from processed food (bread, cheese, lunch meat, condiments, restaurant meals). When food intake drops 50%, sodium drops with it — often to 1,000–1,500 mg/day, which is below the threshold for symptomatic hyponatremia.

**Potassium:** Comes mostly from fruit, vegetables, beans, and dairy. Reduced food volume = reduced potassium. The ratio of sodium to potassium also matters; you want roughly 1:1 to 1:2.

**Magnesium:** Comes from leafy greens, nuts, seeds, whole grains. Most adults are already low; GLP-1 makes it worse. Diarrhea episodes accelerate loss.

## Sodium

Don't be afraid of salt on a GLP-1. The "low sodium for everyone" advice was built on data from people eating processed food. If you're eating mostly whole foods and 50% less, you need to add salt deliberately.

**Food sources:**
- A pinch of salt on every meal: ~500 mg total/day
- Pickles, olives, capers: 200–400 mg per serving
- Cured meats (in moderation): 500+ mg per serving
- Broth (bone or chicken): 700–900 mg per cup

**Supplement source:**
- Electrolyte mix with 500–1,000 mg sodium per serving (LMNT is the most concentrated; Liquid IV is moderate; Pedialyte is gentler)

## Potassium

The high-potassium foods that are realistic on a GLP-1:

- **Banana** (450 mg per medium)
- **Baked potato with skin** (900 mg per medium)
- **Sweet potato** (450 mg per medium)
- **Spinach, cooked** (840 mg per cup)
- **Avocado** (700 mg per fruit)
- **Greek yogurt** (240 mg per cup)
- **Salmon** (530 mg per 4 oz)
- **Beans** (500–700 mg per cup)
- **Tomato sauce** (700 mg per cup)
- **Cantaloupe** (470 mg per cup)

Most patients can hit 3,000+ mg of potassium with a banana + a baked potato + a serving of greens or beans.

**Supplement source:** Potassium supplements are limited by the FDA to 99 mg per pill (for safety reasons — too much potassium can be cardiotoxic). "Lite salt" is a kitchen-friendly substitute that's about half potassium chloride. Most patients should get potassium from food, not pills.

## Magnesium

The most chronically depleted of the three. Symptoms of low magnesium:

- Muscle cramps, especially leg cramps at night
- Difficulty falling asleep
- Migraines
- Anxiety
- Constipation
- Heart palpitations

**Food sources:**
- **Almonds, 1 oz** (80 mg)
- **Cashews, 1 oz** (75 mg)
- **Spinach, cooked, 1 cup** (160 mg)
- **Pumpkin seeds, 1 oz** (150 mg)
- **Black beans, 1 cup** (120 mg)
- **Dark chocolate, 1 oz** (65 mg)
- **Avocado** (60 mg)

**Supplement source:**
- **Magnesium glycinate:** Best-tolerated form. 200–400 mg before bed. Helps sleep and constipation.
- **Magnesium citrate:** Stronger laxative effect. 200–400 mg. Useful if constipation is the main concern.
- **Magnesium oxide:** Cheap but poorly absorbed. Skip.
- **Topical magnesium (sprays, oils):** Marketing-driven. Stick with oral.

## A practical electrolyte day on a GLP-1

**Morning (on waking):**
- 16 oz water + LMNT or Liquid IV packet (~1,000 mg sodium, 200 mg potassium)

**Breakfast:**
- Greek yogurt + banana (350 mg potassium, 80 mg magnesium)

**Lunch:**
- Salmon + sweet potato + spinach (1,500 mg potassium, 200 mg magnesium, 600 mg sodium with salt)

**Dinner:**
- Chicken + baked potato with skin + side salad with avocado (1,500 mg potassium, 100 mg magnesium, 500 mg sodium with salt)

**Bedtime:**
- 200 mg magnesium glycinate

**Total approx:** 2,500 mg sodium, 3,500 mg potassium, 600 mg magnesium. On target.

## When to call your doctor

- Severe muscle cramps not responding to electrolytes
- Heart palpitations or irregular heartbeat
- Persistent dizziness with standing
- Confusion or severe weakness
- If you have kidney disease, heart failure, or take potassium-affecting medications (ACE inhibitors, ARBs, spironolactone), discuss your electrolyte intake with your prescriber before adjusting.

## Bottom line

Sodium, potassium, and magnesium are the three electrolytes most GLP-1 patients run short on. Salt your food, eat potassium-rich foods (banana, potato, spinach, salmon), supplement magnesium glycinate at night. Most "I just feel terrible on this medication" complaints resolve within a week of fixing electrolytes.