I'm 4 months into Ozempic and for the past few weeks I've been getting horrible leg cramps at night, occasional heart palpitations, and generally feeling like my body is made of sand. My doctor says it's likely electrolyte imbalance from reduced food intake.

There are approximately 8 million electrolyte products on Amazon and I have no idea what to buy. Liquid IV? LMNT? Some random powder? Salt tablets?? What do I actually need and how much?

Help pls, my calves are staging a nightly rebellion 😩

Electrolyte depletion is very common on GLP-1 medications for several reasons: reduced food intake means reduced mineral intake, the medications can cause increased urination in some people, and if you're experiencing any vomiting or diarrhea, you're losing electrolytes directly.

The three key electrolytes to focus on:

Sodium: 2000-3000mg/day total (from food + supplements). Most people on GLP-1 are actually UNDER on sodium because they're eating less processed food. Yes, you read that right — you might need MORE salt, not less.

Potassium: 3500-4700mg/day. Hard to get from supplements alone (most supplements are capped at 99mg per serving for safety). Focus on food sources: avocado, banana, potato, coconut water.

Magnesium: 400-420mg/day for men, 310-320mg for women. Magnesium glycinate is the best-absorbed form and least likely to cause GI issues. Take before bed — it also helps with sleep.

Product recommendations:

• LMNT — Best overall electrolyte packet. 1000mg sodium, 200mg potassium, 60mg magnesium. No sugar. Tastes good. Pricey.
• Drip Drop ORS — Medical-grade oral rehydration. Good for days with nausea/vomiting.
• DIY Option: 1/4 tsp salt + 1/4 tsp NoSalt (potassium chloride) + squeeze of lemon in 500ml water. Costs pennies.

For the cramps specifically — the magnesium supplement before bed will likely resolve those within a week.

LMNT Citrus Salt changed my life and I will tell anyone who will listen. I was having the exact same symptoms — cramps, palpitations, brain fog, dizziness when standing up. Started one packet per day in the morning and within 3 days everything resolved.

Yes it's expensive (~£1.50 per packet). No I don't care. The difference it made in how I feel is worth ten times that. I also add a separate magnesium glycinate supplement at night (400mg) because the LMNT doesn't have enough mag on its own.

Fair warning the first time you drink LMNT you'll think it tastes incredibly salty (because it is — 1000mg sodium). You adjust within a few days.

Or you could just... not spend £1.50 per packet and make your own? 🤷‍♀️

My daily electrolyte drink that costs about 5p:

• 1/4 tsp table salt (590mg sodium)
• 1/4 tsp Lite Salt or NoSalt (350mg potassium)
• Squirt of Mio or sugar-free squash for flavour
• 500ml cold water

Add a separate magnesium glycinate tablet (can buy 180 for about £12, that's £0.07/day) and you've got basically the same thing as LMNT for a fraction of the cost. The electrolytes don't care if they came from a fancy packet with marketing.

I love this. Ordering NoSalt and magnesium glycinate today. Going to try the DIY version first and only upgrade to LMNT if I can't stomach it.

Thank you for the detailed breakdown. Quick follow-up: should I be worried about the heart palpitations? Like, when do I go to the ER vs. just supplementing?