The Video That Started a Fight

Dr. Tony Hampton dropped a video last week called "Keto Flu or Toxic Additives? The Truth About LMNT, Re-Lyte, & Keto Chow." It's sitting at 22,000 views with 235 comments, and the comment section is a war zone. People are angry about maltodextrin. People are defending their favorite brands. And buried in the middle of it all is a genuinely useful conversation about whether you even need to buy pre-made electrolyte packets.

I've written about electrolyte dosing on carnivore before, and this video adds an important layer: ingredient transparency. Let's break it all down.

The Maltodextrin Problem

The biggest accusation in the comments is aimed at LMNT. Multiple commenters pointed out that LMNT's "natural flavors" reportedly contain maltodextrin, a corn-derived carbohydrate with a glycemic index between 85-105 (higher than table sugar at 65). There's apparently a lawsuit about this.

One commenter wrote: "LMNT isn't completely honest. Their product contains maltodextrin. I used LMNT for years but dropped them when I found out I was lied to." That comment has 56 likes, which tells you this isn't fringe concern.

Now, context matters. Maltodextrin used as a carrier in "natural flavors" is present in tiny amounts, likely milligrams per serving. It's not going to spike your blood sugar or kick you out of ketosis. The issue isn't the metabolic impact. It's the principle. When a brand markets itself as zero-sugar and clean ingredients, and then uses a high-GI carbohydrate as a hidden processing agent, that erodes trust.

What's Actually in the Big Three

Let's compare the popular options Dr. Hampton reviewed.

LMNT (per packet):

  • 1,000 mg sodium (from salt)
  • 200 mg potassium (from potassium chloride)
  • 60 mg magnesium (from magnesium malate)
  • Citric acid, natural flavors (the controversial ingredient)
  • Price: roughly $1.20-1.50 per packet

Re-Lyte (per scoop):

  • 810 mg sodium (from Redmond Real Salt, which includes trace minerals)
  • 400 mg potassium (from potassium citrate)
  • 75 mg magnesium (from magnesium malate)
  • Also includes coconut water powder, citric acid, stevia
  • Price: roughly $0.80-1.00 per serving

Keto Chow (daily minerals):

  • Designed as a full daily mineral supplement, not just electrolytes
  • Higher potassium and magnesium doses
  • Includes trace minerals like zinc, copper, selenium
  • Drops format (no flavoring agents)
  • Price: roughly $0.50-0.70 per daily serving

Dr. Hampton has an affiliate relationship with Keto Chow, which he disclosed. That doesn't invalidate his analysis, but you should know about it.

The DIY Recipe From the Comments

The most upvoted comment on the video (67 likes) is a DIY recipe: "I dump a 400 mg magnesium glycinate cap, a 200 mg potassium citrate cap, a 1/2 tsp Celtic sea salt plus sometimes a True Lemon packet in 32 oz water and drink throughout the day. Cheap and easy!"

Here's what that gives you per day:

  • Sodium: roughly 1,000 mg (from 1/2 tsp salt)
  • Magnesium: 400 mg (from glycinate capsule)
  • Potassium: 200 mg (from citrate capsule)
  • Cost: roughly $0.15-0.25 per day

Compare that to $1.20+ for an LMNT packet and you can see why people are making their own. The annual savings are significant. At one packet per day, LMNT costs about $438/year. The DIY version costs about $73-91/year. That's a $350+ difference.

The Safety Concern Nobody Should Ignore

Here's where I need to be very direct, because one comment on this video is genuinely alarming.

A man shared that he accidentally put 8 teaspoons of potassium in a quart of bone broth instead of 1/8 teaspoon. Within three hours, he thought he was having a stroke. Called 911. His potassium level was above 8 (normal is 3.5-5.0). He spent three days in the hospital. The ER doctor told him the outcome could have been "far different" if he'd waited longer.

Hyperkalemia (dangerously high potassium) can cause cardiac arrest. This is not theoretical. The FDA limits over-the-counter potassium supplements to 99 mg per dose specifically because potassium overdose is a real, life-threatening risk. A single teaspoon of potassium chloride powder contains roughly 2,500 mg of potassium. That's 25 times the supplement limit.

This is one genuine advantage of pre-made packets. The doses are controlled. You can't accidentally 64x your potassium intake with an LMNT packet. If you live alone, have children in the house, or aren't comfortable measuring precise amounts, the safety margin of packets is worth the price premium.

When DIY Makes Sense

  • You're comfortable with precise measurements (use a kitchen scale, not spoons)
  • You want to customize ratios based on your body's response
  • You're on a tight budget and electrolytes are a recurring expense
  • You don't want any flavoring agents, sweeteners, or additives
  • You've been supplementing long enough to know your body's signals

When Packets Make More Sense

  • You're new to electrolyte supplementation and don't know your needs yet
  • You travel frequently and need portability
  • You want a foolproof dose that can't be accidentally miscalculated
  • You have kidney disease or take potassium-sparing medications (fixed low doses are safer)
  • Convenience genuinely matters to your adherence

My Take on What Dr. Hampton Got Right

Hampton's core message was solid: read your labels, question ingredient transparency, and consider whether you're paying a premium for marketing rather than quality. He's right that the electrolyte supplement market has exploded alongside keto and carnivore, and not every product deserves your trust or your money.

Where I'd add nuance: brand-name electrolytes aren't inherently bad. The maltodextrin amounts in LMNT's flavoring are negligible from a metabolic standpoint. If you enjoy the taste, can afford it, and it keeps you consistently supplementing, that's a win. The best electrolyte protocol is the one you'll actually follow.

If you want more detail on why carnivore dieters need electrolytes in the first place, I covered the physiology in an earlier post. The short version: when you drop carbs, your kidneys excrete more sodium, which pulls potassium and magnesium with it. Supplementation isn't optional for most people, especially in the first few months.

The Simple Protocol

Whether you go DIY or buy packets, here's what your body needs daily on carnivore:

  • Sodium: 3,000-5,000 mg (salt your food generously, add salt to water if needed)
  • Potassium: 1,000-3,500 mg (from food plus supplementation)
  • Magnesium: 300-500 mg (glycinate or malate forms absorb best, citrate works but may cause loose stools)

Start low. Increase gradually. If you get leg cramps at night, you probably need more magnesium. If you feel lightheaded when standing, you probably need more sodium. If your heart feels fluttery, get your potassium checked before adding more.

I'm not a doctor and this isn't medical advice. If you take medications or have diagnosed conditions, especially kidney disease, heart conditions, or anything involving potassium-sparing diuretics, consult your healthcare provider before starting any electrolyte protocol.