salt for low carb

Why You Probably Need More Salt (Especially If You’re Tired, Craving, or Low-Carb)

May 10, 20254 min read

The Hidden Nutrient Busy Parents Are Missing

You’re doing your best—eating better, moving more, keeping the family fed and functioning.

But despite your whole food choices, you feel:

  • Like you're craving weird snacks after dinner

  • Wired but tired

  • Light-headed when you stand up too fast

  • Weirdly flat during workouts

  • Like you “crash” mid-afternoon even if you ate well

Before you blame carbs, caffeine, or kids... let’s talk about salt.

Isn’t Salt Supposed to Be Bad for You?

That depends on who you ask—and how much processed food you eat.

Mainstream guidelines still carry over from an era when salt was villainised for high blood pressure. But here’s the thing: most of the research that links salt to health problems was based on people eating ultra-processed, high-refined-carb diets. Not human-aligned, home-cooked meals. Not food-savvy parents trying to do right by their families.

If you’ve ditched the supermarket junk and are now eating:

  • Proper protein

  • Loads of colourful veg

  • Limited or no grains

  • Real food the way your great-grandparents would recognise...

Then chances are, you need to add salt back in. Especially if you’re active or under stress (if you're not 100% that your not under stress... you are under stress!).

What Salt Actually Does (That Nobody Told You)

Salt (or more specifically, sodium) is crucial for:

  • Energy production and cellular function

  • Nervous system regulation (think focus, calm, clarity)

  • Muscle contraction and strength

  • Hydration balance — you can’t hold onto water without it

  • Stress hormone regulation, including cortisol

In fact, when sodium intake is too low:

  • Cortisol rises to compensate

  • Cravings increase (especially for carbs)

  • Blood volume drops → tiredness, headaches, and dizziness

  • Workouts feel flat or “off”

  • You feel emotionally frayed and overstimulated

Low sodium can look a lot like burnout.

Sodium + Stress + Low-Carb = Triple Whammy

Here’s where it gets real:
If you’re doing low-carb (or even just lower-than-average carb), your insulin levels drop. That’s great for fat metabolism. But insulin also helps the kidneys retain sodium. Without it, you excrete more salt... and along with it, more water and key minerals like magnesium and potassium.

Now add parenting stress, workouts, and a warmer season — and you’ve got a perfect storm for electrolyte depletion.

stressed and tiured parent

Signs You Might Need More Salt

  • Feeling sluggish despite sleeping okay

  • Salt cravings (especially at night)

  • Getting dizzy when you stand up

  • Brain fog mid-morning

  • You can’t seem to hydrate properly, no matter how much water you drink

  • You’re eating clean, but still feel “off” or moody

How to Reintroduce Salt (Without Fear)

✅ Add salt to meals on purpose

Not just “to taste.” Use coarse sea salt or mineral salt and don’t be shy—especially with protein and veg.

✅ Start your day with a salty mineral drink

Try a pinch of sea salt and a squeeze of lemon in water first thing. It supports cortisol’s natural rise and stabilises morning energy.

✅ Take electrolytes or make your own blend

Try something like Hunter & Gather electrolytes for a tasty salt hit or shoot me a message for my DIY recipe!

✅ Salt around movement, not just after

If you’re doing breathwork, strength training, a hike with the kids—salt beforehand, and even during, can prevent that post-exertion crash.

But What About Blood Pressure?

For most healthy people eating a nutrient-dense, unprocessed diet, moderate salt intake is not harmful⁽¹⁾. In fact, studies show that salt restriction can sometimes raise cortisol and sympathetic nervous system activity⁽²⁾—not ideal when you’re trying to stay calm and functional.

Of course, if you have a medical condition, talk to your GP. But for many busy, health-minded parents, salt isn’t the enemy—it’s a missing piece.

Whole Life Health Wisdom for Salty Parents

You don’t need a supplement stack or a biohacker kitchen. Just this:

  • Eat real food

  • Honour your stress levels

  • Move in ways that feel good

  • Salt your food intentionally

  • Rest without guilt

  • Ask for help (it’s how you're wired as a human)

And if you’re feeling flat, overwhelmed, or like your body’s not responding how it should—don’t just cut more. Don’t restrict more. Sometimes, the answer is to replenish more.

Want help figuring out how to fuel your family and feel better doing it?

Book a free call and let’s map out a simple, ancestral-aligned plan that supports energy, hormones, and headspace—without fads or overwhelm.


References
¹ DiNicolantonio, J., & Lucan, S. (2014). The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease. Open Heart.
² Graudal, N., et al. (2011). Compared with usual sodium intake, low- and excessive-sodium diets are associated with increased mortality: a meta-analysis. American Journal of Hypertension.


Jake Mahal is a Master Health Coach with 21 years of experience of coaching and training in movement and exercise, nutrition, sports and lifestyle.

Jake Mahal

Jake Mahal is a Master Health Coach with 21 years of experience of coaching and training in movement and exercise, nutrition, sports and lifestyle.

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