HOMEMADE ELECTROLYTE POWDER | Citric Acid-Free, Acid Reflux-Friendly Electrolytes

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Recipe
1/2 cup fine-grain sea salt
1/4 cup magnesium malate powder
1/2 cup potassium citrate powder
1/4 cup allulose sweetener
1/2 cup strawberry powder
Simply combine all ingredients in an air tight container. Note: add the desiccant packet from your potassium or another product if you can to prevent clumping. I did this and mine has not clumped despite living in a very humid environment
1/2 tsp serving contains (what I use!)
~294mg sodium
~168mg potassium
~75mg magnesium
1 tsp serving contains:
~589mg sodium
~337mg potassium
~150mg magnesium
ABOUT Molly: www.mollypelletier.com/
Molly Pelletier, Registered Dietitian
Leading Acid Reflux Dietitian
Specialized in digestive health, acid reflux/GERD, LPR, IBS, and weight management
Founder of FLORA Nutrition
BS + MS Nutrition Science, Boston University
Hello & welcome! I’m so glad you’re here.
My Story.
When I was an undergrad nutrition student at Boston University, my digestive health issues were at their worst. I remember standing in the grocery store re-reading the label on a box of crackers, filled with overwhelm and confusion. I felt totally lost as to what to eat or how to eat due to my digestive issues. After dozens of doctor appointments, ER visits, and medical tests, my anxiety was at an all-time high and my list of “safe foods” was dwindling every day. When my doctors were at a loss for advice and my condition was not improving - I knew I needed to take my healing into my own hands.
When I finally realized that my mind and gut were connected - everything changed. I prioritized self-care and mindfulness practices in order to pull myself out of constant “fight or flight mode”. Instead of restricting, I started nourishing my gut and living my life again. Much to my surprise, my digestive system responded and began to heal. Through the power of individualized nutrition and lifestyle changes, my health (and my life) transformed.
Fast forward to today - I’m a Gut Health Registered Dietitian and recovered from severe IBS/GERD. My approach to nutrition counseling is rooted in science and built on the foundation that everyone has unique nutrition and lifestyle needs. It’s my mission (and greatest joy) to help you discover your root causes of imbalance, and share with you evidence-based, integrative wellness tools - so you too can heal your gut, repair your relationship with food, and live your absolute best life.
DISCLAIMER: Please remember this is my personal story and I am not advising anyone to take a supplement or change medication. ALWAYS talk to your doctor before taking a supplement or changing medication. I am simply sharing my experience :) This Channel and its Content are not to be perceived as or relied upon in any way as medical advice or mental health advice. The information provided through our my content is not intended to be a substitute for professional medical advice. Do not disregard professional medical advice or delay seeking professional advice because of information you have read on this channel/website. Do NOT stop taking any medications without first speaking to your doctor or other health care professional. Always consult your doctor before changing or stopping your medication. This channel does NOT intend to provide health care, medical nutrition therapy services or attempt to diagnose, treat, prevent or cure in any manner any physical ailment or digestive disorder.
____________________________________
.o

[@kristahand]

Hi ~ I read this about Himalayan Salt a while back. "From Neurosurgeon Dr. Jack Kruse Pink Himalayan salt has no enzymes it is essentially a rock. What you are doing when applying pink salt is applying beach sand to your food. It's the same thing, no different. Salt should come present with Lithophilic organism to assist in its breakdown of inorganic minerals. The enzymes also assist this process, alongside natural acids. It is not amphoteric therefore it creates issues with the sodium-potassium process. An amphoteric substance is an oxide of an element that can act as both an acid or a base. Furthermore, it is not below its 9 atomic clusters. This means it can not either pass through or enter the body without causing tissue damage on the atomic level. High in deuterium and does not fit as a sodium source since it has a drastic effect on ionized blood levels. Celtic Sea salt is great. A phenomenal wide variety of salts are in existence. I Like the exotic sea salts from Fiji I also love the Fleur De Sal from France. The way Himalayan salt is procured through its intensive mining process is atrocious and the salt usually contains heavy metals from the grinding process and trace amounts of Potassium Nitrate from gunpowder explosions. Rich in fluoride, this results in overall electron transport and mitochondria inefficiency. Know your salt!"

[@nichelle-marquese743]

Wow! Thanks for that info about the pink salt.

[@valerief1231]

For those who wondered how much water to mix the electrolytes into,, I just did some research after looking in the description box and ofc found the recipe without the water measurements too, SO, it’s best to mix with 8 or more ounces of water, but you “could” do less as long as you’re hydrated already, but too little water could result in stomach upset. Hope this helps

[@TheBounceBack1996]

I have Silent reflux and am dropping good content on what it's like to have it. Thanks for the video. Citric acid is one of my worst triggers.

[@TimShelnut]

I have been mixing all of mine at time of use but I do like the idea of batch making. I've been using celtic salt, chia seeds, glycerol monostearate along with these other ingredients minus the sugar. Guess batching majority of this to get it right is some homework.

[@LP-qr4ko]

Thank you for this as it’s saving me money!! What about dosing fir 12 year old? Do you still recommend 1/2 tsp?

[@nicoc7024]

How much water do you use per 1/2 tsp of electrolyte mix?

[@VWZLOCZ]

What is the recommendation? Or what do you do? Twice a day once a day? I had trouble drinking water and just wanted to know what is recommended. How many servings. I had low potassium when I was in the hospital a few days ago

[@Unboxingnate12]

Hello, since I can't take coffee or tea. What can I drink?

[@LP-qr4ko]

Also, the brands you’re using in video are different than ones you recommended in link. Doesn’t that affect the amounts to use as some brands have higher doses of ingredients?

[@SamsungGalaxyS21]

I've only been taking omeprazole 40mg for three days now. How do I wean off? Can I just stop because it’s only been three days? Thank You.

[@38sep]

This is so helpful - thank you. Have you found a sports endurance gel that works for you? I do a lot of running and most running gels are very acidic

[@smolsquirrel]

Someone else had asked, but I didn't see an answer - can potassium chloride be swapped? Can it be used in the same ratio?

[@Editingworld249]

very helpful molly mam

[@HappyTexan52]

Is it safe 2 drink twice per day? Thank You.

[@emmwhite3945]

Potassium chloride?? But you are adding citrate, would make a difference in added amount of 1/2 cup???

[@silvaminanian6073]

How much water should we use for how much of the powder mix?. people keep asking but you don’t reply their question may we get the answer for that we don’t need to make the powder and put it there and wait for your answer

[@valerief1231]

Hey, I just did some research after looking in the description box and ofc found the recipe without the water measurements too, SO, it’s best to mix with 8 or more ounces of water, but you “could” do less as long as you’re hydrated already, but too little water could result in stomach upset. Hope this helps

[@Zamotak]

Ive been looking for a electroyltes supplement i can make myself to take after my runs, weight lifting and with me on my hikes/rucks. I usually bring packets of pedialyte when i do my longer distance rucks but those can get expensive pretty quick. Im definitely going to have to give this a try now. Thank you.

[@MollyPelletierRD]

Yay! Lmk the results

[@BitterMonday]

One like for not hyping up himalayan pink salt

[@lauras4472]

The reason is that pink salt has important minerals whic white table salt has been stripped of and bleached. No bueno

[@lauras4472]

Trace minerals not helpful? Since when?

[@MollyPelletierRD]

@@lauras4472trace minerals are helpful! Hence this video :)

[@kala9907]

Can I use Nu salt (potassium chloride) instead of citrate?

[@ToRi-rd1dk]

What is the recipe please?

[@itsmelaura1533]

If I skip the strawberry and sweetener how much would be a serving? I am thinking 1/3 to 1/4 teaspoon.

[@MollyPelletierRD]

I’d agree!

[@rosm6621]

Can I equally swap Potassium Chloride for the citrate. ?

[@LucidAmethyst]

Why? Potassium Chloride is a nasty chemical, a byproduct of potash. It's used in medicine to stop the heart before surgery, and is also an ingredient of the lethal injection. My advice to anyone is steer clear of Potassium Chloride. The body has a citric acid cycle, so Potassium Citrate and Magnesium Citrate are more natural and much kinder.

[@sj36joy]

How much do you use and how much water? Please and thank you

[@MollyPelletierRD]

1/2 tsp in 8oz water usually

[@yonikab8066]

Do we have to take magnesium what kind magnesium do we take ?

[@MalitaJones]

It’s in the recipe

[@z52rover]

I tried it out but it doesn’t taste like strawberry, so I added a half of cup of lemon powder but without success , what can I do to make it taste better

[@JoyPeace-ej2uv]

How about at the time you use your sports drink you add a wedge of fresh lemon or lime or squeeze of orange? You could try some powdered drink of your choice with a flavor. Or even a splash of fruit juice just a small amount.

[@allnaturalbrown]

In your video you use potassium chloride but your recipe says potassium citrate and your Amazon store. Reading online there is a difference. Which one should it be? Thx! Citric Acid hurts my throat.

[@MollyPelletierRD]

Correct is potassium citrate! I misspoke - Amazon store is correct! 👍

[@allnaturalbrown]

@@MollyPelletierRD Thank you !!!!!!

[@yvonnereynolds2940]

I read other comments under this video and I also puzzled why you don't give the water volume per serving? Why mag citrate when gluconate is easier to absorb ? The amt for the potassium and magnesium is high why? Other videos have significantly less than your amount, like teaspoon weight.

[@JoyPeace-ej2uv]

It is all proportional. Once you add the water you can taste test to see if you have added enough.

[@jasond6602]

I had acid reflux for years. Probably over 20 years and took the over the counter acid reducers. I tried vinegar and prebiotics and nothing helped. If I missed one pill the next day I would be in agony. Then I tried to go vegan and wow that was a mistake. Then I went the other way and wow carnivore diet did it for me. I went carnivore for 3 weeks and I noticed I didn't have acid reflux. Then I decided to not take the pills. I was sure I would be in horrible pain the next day but it never happened. Then I went the next day with no pills and still no acid reflux. If you have horrible acid reflux try the carnivore diet you will thank me. I have been eating this way for over 2 years down 60 pounds, feel amazing, no pills, and no reflux.

[@HappyTexan52]

No way are you serious??? I've have spent over 25 years on otc reflux meds! I can MAYBE go 1 day without it but, I cannot skip 2 days it gets so bad! I am diabetic but, wish I could get rid of GERD more than anything. Never researched or looked in Carnivore diet because I thought that could cause a heart attack? Is the Carnivore diet something you can do permanently?

[@jasond6602]

@HappyTexan52 I am 100 percent serious. Watch doctor Ken Berry youtube videos. I have not taken acid reflux medication in forever. You will have absolutely freedom from the medication. I am a true believer that this is the way we are supposed to eat. You may feel bad at first cause of carb withdraws, but there are videos to help you through that. Good luck, and let me know when your reflux gets better. Also, there is no correlation between cholesterol and heart attacks. And yes, you can eat like this forever. There are tribes who only eat meat. Try it for a month and stop taking your pills after a week. 1. Eat a lot of beef. 2. The more fat, the better get 80/20 hamburger, ribeys steak 3 take electrolytes cause you will be losing a lot of water weight, no sugar drinks to get them 4 be consistent look up carnivore recipes helps 5 stay AWAY FROM SEED OILS I CANT STRESS THIS ENOUGH. I hope this gets you started and let me know how you feel.

[@HappyTexan52]

@@jasond6602 Awesome info/advice. I will look into it though right now I'm on my 2nd week of doing Intermittent Fasting which I've never tried before so we'll see. Thank You very much.

[@S4v3_w3st]

For me carnivore made it worse until I added raw milk then it got a lot better but carnivore is great also raw milk is great

[@jasond6602]

@S4v3_w3st I have raw milk from time to time. Glad you found what works for you.

[@mf3610]

I’ve been using a lot of electrolytes while pregnant because of the work of Lily Nichols and Margaret Barry (musclesandmotherhood) I have though been considering trying to find a good one without stevia so this is interesting!

[@MollyPelletierRD]

Hope this helps 🤍

[@IdahoEagle77]

Molly, did you ever have severe breathing issues after eating? I often wake up at night with severe breathing issues with painful, wet burps. Prednisone and inhalers no longer work. Antibiotics used to work, but no longer do. Doctors have given up on me over the last 8 years. They kept misdiagnosing me and pumping my body full of meds that just made things much worse. I've noticed that I get reflux when I take Dr. Berg's electrolyte powder, likely due to the citric acid. Isn't Potassium Citrate acidic as well? Potassium citrate (also known as tripotassium citrate) is a potassium salt of citric acid. That is why I am wondering.

[@alert1006]

Try the carnivore diet, I bet it will help tremendously with your acid reflux. For me, it even resolved my sleep apnea.

[@SceptersAndSwords]

Maybe you have hiatal hernia syndrome? Check out Dr. Vicki Peterson! Also Fodmap diet or ENT Surrey...anti-pepsin diet.

[@Keturah53]

I have some tonic water or qtr tsp bi carb in water when that happens to me. Plus I've elevated the top half of my bed with a thin layer of memory foam, which helps.

[@IdahoEagle77]

Unfortunately, strawberries really cause reflux issues with me :(. Every single time I eat something, I do not get burning in my throat, but my breathing gets worse. This has been going on for 8 years and no doctor can figure it out. I've tried elevating my bed and every time I go to bed, I still wake up coughing and not being able to breathe. I've tried carnivore for about a week and it was great in terms of eliminating other inflammation in my body, but I kept getting lumps in my throat eating just meat and my rectum ended up swelling extremely bad with diarrhea to where eventually, I couldn't even go to the bathroom. It was very painful. Would love it if someone could give me some sort of information as to what could be causing this??? Doctors put me on long-term prednisone and inhalers 7 years ago and those no longer work to control this. Also, to anyone wondering what my diet is... it is organic chicken, butter and cooked, very soft carrots. I eat that daily. Nearly 3 times per day.

[@SceptersAndSwords]

Do you have hiatal hernia syndrome? Check out Dr. Vicki Peterson!

[@gladyspimentel7140]

I, believe the electrolyte recipe is good if you have NOT high blood pressure.

[@LindaMccarter-ju4ff]

Can you send me the recipe I made it but it pretty salty please help.

[@MollyPelletierRD]

It’s in the description!!

[@corruptduboiscountyindiana5058]

so its salt and sugar, OK

[@Filterless40s]

LMNT unflavoured has no citric acid. Just sodium, potassium and magnesium.

[@NARATIVEMEDIA]

Hi Molly, I am Vijay Yalla from narative media your content is super good, I really love it. but one problem is that the video is not that engaging to watch and because of that Audience retention will decrease for sure, and Molly I am damn sure I can edit our video's top-notch, thumbnails, and as well as growing the channel. let me know if you are interested in this so I can share the Work portfolio and we can hop on a quick call, looking forward to your message Molly.

[@MollyPelletierRD]

Send me an email [e-mail]

[@mfrank3518]

The amount of potassium citrate seems like way too much

[@Eagle71771]

I lived on Tums for years for acid reflux. Now I have been on a Carnivore diet for 1 1/2 years and I have no acid reflux or constipation for over a year. You don't need fruits and vegetables!

[@ProfessionalPoolsandSpasVermon]

Id double the salt and skip the sweetner

[@MollyPelletierRD]

You do you! 🤍

[@MrMightyTrice]

Did you tell use why you prefer potassium citrate over potassium chloride?

[@silvaminanian6073]

She doesn’t care she doesn’t reply to any questions from comments that’s just stupid

[@ProfessionalPoolsandSpasVermon]

@@silvaminanian6073 I found you! The person no one likes.

[@MollyPelletierRD]

@@silvaminanian6073I try my best to respond to as many comments as possible! Hope you found the video helpful!