LMNT vs Dr. Berg: Which Electrolyte Powder Is Best For You?

Hydration isn’t just about water anymore. For years, the standard advice was simply to “drink eight glasses a day,” but as our understanding of physiology has deepened, so has the realization that minerals matter just as much as H2O. This shift has exploded the electrolyte market. What was once dominated by sugary sports drinks in neon colors has evolved into a sophisticated industry of scientific formulations designed for specific metabolic states, athletic performance, and dietary needs.

Two heavyweights have emerged in this space, particularly among the low-carb and paleo communities: LMNT and Dr. Berg’s Electrolyte Powder. While they might look similar on the surface—both are powders you dump into water to feel better—they represent two completely different philosophies on hydration. One believes we are chemically starved of salt; the other believes we are dangerously low on potassium.

Choosing the wrong one isn’t just a waste of money; it could leave you feeling worse than when you started. If you are trying to banish the “keto flu,” improve athletic performance, or simply stop feeling sluggish in the afternoon, understanding the nuances between these two giants is critical. This guide breaks down the science, the ingredients, and the taste to help you decide which scoop belongs in your bottle.

The Case for Salt: An Overview of LMNT

LMNT (pronounced “element”) burst onto the scene with a rebellious proposition: What if everything you’ve been told about sodium is wrong? Co-founded by Robb Wolf, a former research biochemist and two-time New York Times/Wall Street Journal best-selling author of The Paleo Solution, LMNT was born out of necessity.

The brand’s origin story is rooted in performance. Wolf observed that many athletes and people on low-carb diets were suffering from fatigue, cramping, and brain fog despite eating clean. The culprit, according to their research, wasn’t a lack of water, but a lack of sodium. When you cut carbs, insulin levels drop, causing the kidneys to excrete sodium at a rapid rate. If you don’t replace it, you feel terrible.

The LMNT Philosophy and Ingredients

LMNT acts on the premise that active individuals and those on whole-food diets need significantly more sodium than the government recommended daily allowance (RDA). Their formulation is simple, unapologetically salty, and designed to mimic the ratios found in human blood.

The Breakdown (Per Stick Pack):

• Sodium: 1000 mg (derived from sodium chloride)
• Potassium: 200 mg (potassium chloride)
• Magnesium: 60 mg (magnesium malate)

You won’t find sugar, gluten, fillers, or artificial ingredients here. The sweetener used is stevia leaf extract, although they do offer a “Raw Unflavored” version that removes the stevia entirely. The sodium count is the headline feature—1000 mg is roughly half a teaspoon of salt per packet. For the average sedentary person eating a processed diet, that sounds like a lot. For a jiu-jitsu practitioner or someone deep in ketosis, it’s often a lifeline.

The Case for Potassium: An Overview of Dr. Berg’s Electrolyte Powder

On the other side of the ring is Dr. Eric Berg. Known for his massive YouTube following and expertise in Healthy Keto™ and Intermittent Fasting, Dr. Berg approaches hydration from a vegetable-centric perspective. His philosophy centers on the fact that modern agriculture and dietary habits have left the vast majority of the population deficient in potassium.

While sodium is easy to come by (it’s in almost every packaged food), getting enough potassium is hard. You need to eat seven to ten cups of salad daily to meet the recommended 4,700 mg of potassium. Since most people don’t do that, Dr. Berg created a supplement to bridge the gap.

The Dr. Berg Philosophy and Ingredients

If LMNT is the hammer of sodium, Dr. Berg’s powder is the anvil of potassium. This formula is designed to support calmness, reduce stress, and stabilize blood pressure, which are common benefits associated with adequate potassium intake.

The Breakdown (Per Scoop – approx. values based on Raspberry Lemon flavor):

• Potassium: 1000 mg (potassium citrate)
• Sodium: 40 mg (pink Himalayan sea salt)
• Magnesium: 120 mg (magnesium citrate)
• Trace Minerals: 100 mg

Dr. Berg’s formula typically uses stevia as a sweetener and often includes a trace mineral complex, which adds a spectrum of micronutrients not found in standard electrolyte blends. The staggering difference here is the ratio: 1000 mg of potassium against a meager 40 mg of sodium. It is essentially the inverse of LMNT.

The Sodium vs. Potassium Showdown

The core conflict between these two products lies in their ratio of sodium to potassium. Understanding this ratio is the key to unlocking which product matches your biology.

The Logic Behind High Sodium (LMNT)

The 1000 mg of sodium in LMNT is shocking to some, but it addresses a specific physiological state. When you sweat, you lose sodium. When you are in ketosis, your kidneys dump sodium. If you drink plain water or high-potassium drinks without replacing that salt, you risk hyponatremia (low blood sodium). This condition can lead to headaches, fatigue, and muscle weakness.

LMNT argues that restricting salt is outdated advice for healthy, active people. If you are eating whole foods, you aren’t getting the hidden salt bomb found in processed meals (bread, soup, frozen dinners). Therefore, you need to add it back in.

The Logic Behind High Potassium (Dr. Berg)

Dr. Berg’s 1000 mg of potassium addresses the “vegetable gap.” Potassium is vital for muscle contraction, nerve signals, and fluid balance. Perhaps most importantly, it works in opposition to sodium to help lower blood pressure. Dr. Berg’s stance is that most people already have too much sodium in their system and not enough potassium to balance it out. By flooding the system with potassium citrate, the goal is to relax the arterial walls, support energy production, and prevent the “racing heart” feeling some people get on keto.

The Ratio Reality

• LMNT Ratio: 5:1 (Sodium to Potassium)
• Dr. Berg Ratio: 1:25 (Sodium to Potassium)

This isn’t a minor difference; it’s a massive physiological divergence. Taking LMNT helps retain fluid and maintain blood volume (great for exercise). Taking Dr. Berg’s helps flush fluid and relax the system (great for high blood pressure or water retention).

Analyzing the Ingredients: Beyond the Minerals

When you look past the main mineral counts, the quality and source of ingredients tell a deeper story about who these products are for.

Sweeteners and Flavorings

Both brands lean heavily on Stevia.

• LMNT: Uses stevia leaf extract. The flavor profile tends to be punchy and salty—think “margarita rim.” They use natural flavors that are generally well-tolerated, though some users find the stevia aftertaste varies by flavor (Citrus Salt is a fan favorite, while Chocolate Salt is polarizing).
• Dr. Berg: Also uses stevia, specifically Reb A (a high-purity extract). However, the flavor profile is much sweeter and less salty, more akin to a traditional powdered drink mix. The high potassium content can sometimes lend a metallic tang, which the strong fruit flavors attempt to mask.

Magnesium Sources

• LMNT uses Magnesium Malate. This form is highly bioavailable and is often recommended for energy production and soothing muscle pain (fibromyalgia). It is less likely to cause digestive distress than other forms.
• Dr. Berg uses Magnesium Citrate. This is a very common form of magnesium, but it acts as an osmotic laxative. In high doses, or for sensitive individuals, magnesium citrate can send you running to the bathroom. While 120 mg isn’t a massive dose, it’s something to watch if you have a sensitive stomach.

Additives

Dr. Berg’s formula includes a “Trace Mineral Complex.” This is a nice value-add, providing microscopic amounts of elements like zinc, copper, and iodine that are often missing from depleted soils. LMNT keeps it strictly to the three main electrolytes, preferring a minimalist approach.

Who Should Choose LMNT?

You should reach for the salty stick pack if you fit into these categories:

1. The Hard-Charging Athlete: If you are training BJJ, running marathons, lifting heavy for over an hour, or working in construction under the sun, you are losing salt. LMNT is the superior tool for rehydration in these scenarios.
2. The Strict Keto/Carnivore: When you cut carbohydrates to near zero, your body flushes water and sodium. The “keto flu” is essentially a sodium deficiency. LMNT cures this almost instantly.
3. The POTS Sufferer: People with Postural Orthostatic Tachycardia Syndrome (POTS) are often advised by doctors to increase salt intake to help maintain blood volume. LMNT is a convenient way to hit those high targets.
4. The Whole-Food Eater: If you cook everything from scratch and avoid processed food, your sodium intake is likely much lower than you think.

Do not take LMNT if: You have salt-sensitive hypertension or have been strictly advised by a doctor to limit sodium due to kidney issues or heart failure.

Who Should Choose Dr. Berg?

You should opt for the potassium powerhouse if your profile looks like this:

1. The “Dirty” Keto Dieter: If you are doing keto but still eating processed keto snacks (which often have salt) and not eating enough leafy greens, you likely need potassium, not more salt.
2. The High Blood Pressure Manager: If you are trying to naturally support healthy blood pressure levels, potassium is your friend. It helps counteract the effects of sodium.
3. The Vegetable Avoider: Be honest—if you aren’t eating 7 cups of salad a day, you are likely potassium deficient. This is an insurance policy for your micronutrients.
4. The Muscle Cramper (Non-Exercise): If you get cramps at night while sleeping (Charley horses) rather than during a workout, this often signals a magnesium or potassium shortage rather than a sodium shortage.

Do not take Dr. Berg if: You have kidney disease. Kidneys that aren’t functioning at 100% can struggle to filter high amounts of potassium, leading to a dangerous condition called hyperkalemia.

Taste and Mixability: A Side-by-Side Review

We can talk science all day, but if you can’t stomach the drink, you won’t stay hydrated.

LMNT Experience:
LMNT mixes incredibly well. Because salt dissolves easily in water, a few shakes usually does the trick. However, the taste is intense. The first time you try it, it feels like drinking ocean water with a squeeze of lime. After a few days, your palate adjusts, and many users (myself included) start to crave the saltiness. It feels substantial.

• Top Flavor: Citrus Salt. It tastes like a margarita without the tequila.
• Mixability: 9/10.

Dr. Berg Experience:
Dr. Berg’s powder is a bit fluffier and can be harder to dissolve. You might find some sediment at the bottom of the glass if you don’t use a shaker bottle or warm water. The taste is incredibly sweet, almost candy-like. Because there is very little salt to cut the sweetness, it can be cloying for some. However, it lacks the “brine” shock of LMNT, making it more palatable for the average person used to Gatorade or soda.

• Top Flavor: Raspberry Lemon. It masks the minerals well.
• Mixability: 6/10.

Price and Value

Let’s look at the cost of daily hydration.

LMNT Pricing:
A standard box of LMNT contains 30 stick packs and typically costs $45.00.

• Cost per serving: $1.50.
• Value Proposition: You are paying for convenience and the specific ratio. While you could mix your own sodium, potassium, and magnesium for pennies, getting the ratio and flavor right is difficult.

Dr. Berg Pricing:
A tub of Dr. Berg’s Electrolyte Powder usually contains 45 – 50 servings (depending on the scoop size and specific version) and retails around $38.00 – $45.00.

• Cost per serving: Approximately $0.80 – $0.90.
• Value Proposition: Dr. Berg offers significantly better value per serving. You get more servings per container, and potassium citrate is generally a more expensive raw ingredient than sodium chloride, making the lower price point even more impressive.

The Verdict: Context is King

There is no single “best” electrolyte powder, only the best one for your metabolic state.

If you are sweating, training, or suffering from the fatigue of a low-carb transition, LMNT is the superior choice. Its high-sodium formula addresses the immediate acute loss of fluids and minerals that active people face. It energizes you and clears brain fog quickly.

If you are sedentary, struggling to eat enough vegetables, or looking to manage blood pressure and fluid retention, Dr. Berg’s Electrolyte Powder is the winner. It fills a crucial nutritional gap that the modern diet leaves wide open.

Ultimately, hydration is personal. Listen to your body. If you drink one and feel bloated, switch. If you drink one and feel a sudden rush of clarity and energy, you’ve found your match.