LMNT Review by a Dietitian: Are These Electrolytes Worth It?

LMNT positions itself as a sugar-free electrolyte, but its 43% DV of sodium content and high price point might not be for everyone.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Sep 29, 2025

LMNT Review by a Dietitian: Are These Electrolytes Worth It?

In this article:

Electrolyte replenishment is relevant for everyone—from amateur endurance athletes to those working in humid conditions. Companies are constantly introducing different electrolyte powders, making it difficult to determine the genuinely effective ones.

Here’s my expert take on one of the most popular brands on the market, LMNT, and why I still believe my personal go-to mix, Live it Up Vital Minerals, is the better choice to maximize health benefits.

This review covers:

Is LMNT Worth a Try?
What is LMNT?
Purported Health Benefits
Ingredients Breakdown
Cost Analysis
Quality and Safety
Taste Review
Why I Choose Live it Up Vital Minerals

LMNT Electrolytes Quick Facts

Key ingredients: Salt (1000mg), citric acid, magnesium malate, potassium chloride, natural flavors, and stevia.
Who should use LMNT? Best for endurance athletes, very hot weather, and those needing extreme hydration
LMNT Flavors:
- Lemonade salt
- Citrus salt
- Watermelon salt
- Raspberry salt
- Grapefruit salt
- Orange salt
- Mango chili salt
- Chocolate salt
- Chocolate caramel salt
- Black cherry lime (only in sparkling version)
- Unflavored
Purported health claims: Supports hydration, optimal sleep, recovery, and cognitive function.
Possible side effects: May lead to irritability, fatigue, headaches, elevated heart rate, or feeling of intense thirst.
Nutrition Facts: 1 stick = 6 grams
Calories: 5
Total sugars: 0 grams
Container size: One box has 30 single-serve sachets
Pricing: $1.30 per serving (subscription price)
Shipping: Free shipping

Bottom Line: Is LMNT Worth a Try?

LMNT electrolytes have positioned themselves to start a “Salty Rebellion,” but the study they are basing their high-sodium accolades on is wrought with limitations and inaccuracies. There is simply not enough evidence yet to say that a higher sodium intake is better. As a research-based dietitian, I believe they are way too heavy-handed with their sodium levels, and most research points to high sodium intake as a risk factor for serious health concerns. This product is best for athletes or very hot weather, not everyday hydration.

For those who don’t sweat much, are sensitive to salt, consume processed foods, or have underlying medical conditions, adding LMNT to their daily routine could even be detrimental. That's why I recommend Live it Up Vital Minerals, which offers a more balanced formula with lower sodium at a better price point.

What Is LMNT?

A Dietitian Pours a Stick Pack of Citrus Salt LMNT into a Water Bottle

LMNT, pronounced “element,” is a zero-sugar hydration drink mix created by partners Robb Wolfe, Nicki Voiletti, James Murphy, and Luis Villaseñor. Robb shares that LMNT is the result of his personal health journey, during which he discovered that his body required more sodium to support a breakthrough performance. LMNT is recommended for athletes in endurance sports, heavy sweaters, and those who require more salt in their diet or are working or living in hot environments.

One sachet contains:

1000 mg sodium
200 mg potassium
60 mg magnesium

The Food and Drug Administration (FDA) has set the daily value for sodium at 2300 mg. LMNT gives you a whopping 43% of the recommended daily sodium intake, which is a lot!

Dietitian Tip: Consuming water-dense fruits is an easy way to support hydration goals. Watermelon, cucumber, cantaloupe, and strawberries are some examples of water-rich fruits.

LMNT Pros

Sugar-, caffeine-, and gluten-free
Vegan, keto, and paleo-friendly
9 flavor options
Free shipping on all orders
Third-party tested
Manufactured at cGMP facilities
Available online and through various retailers
No questions asked, money-back guarantee
Ready-to-drink can option

LMNT Cons

Extremely high salt content
Potentially contains maltodextrin
No calcium or vitamin C
Salty flavor may not appeal to everyone
Single-serving sachets aren’t environmentally friendly
Final product is not tested for allergens
High price per serving

LMNT Purported Benefits

LMNT markets its electrolyte drink mix as a science-backed formulation that can support hydration, mental sharpness, sleep, muscle recovery, and energy. I couldn't just take their word and dug into the ingredients list to see if the claims held up.

Benefit #1: Helps Sustain Energy

While electrolytes can’t directly provide energy as they have no calories, they are crucial for processes that help the body convert food into cellular energy, a process scientifically known as ATP. The magnesium ion directly catalyzes the ATP, meaning the ATP can’t become active without it.

Sodium and potassium regulate fluid balance, which is tied to energy levels. Through the sodium-potassium pump, they also deliver key nutrients to cells and remove waste from them. When this process doesn't operate properly, it can lead to fatigue and lethargy. I am happy to see that LMNT’s formula has these three key players. However, the formula is missing calcium, another energy mineral that’s recognized for its role in regulating ATP generation.

Benefit #2: Aids Cognitive Function

Your brain relies on sodium for fluid balance both inside and outside brain cells. Sodium deficiency has been associated with confusion, drowsiness, headaches, brain fog, and irritability. More significant deficiencies can contribute to brain swelling and brain damage.

Potassium is equally vital for optimal brain function. It ensures proper firing of nerve cells and helps the brain cells communicate effectively. In mice studies, scientists found a positive correlation between increased potassium intake and memory and learning performance. While LMNT addresses the need for sodium, it only provides 200 mg or 4% of the DV of potassium that is required for optimal health outcomes. Live it Up Vital Minerals offers a slightly higher percentage of this crucial mineral, which is in ratio to balanced sodium levels.

Benefit #3: Boosts Recovery and Sleep Quality

Multiple researchers have examined the dynamic relationship between magnesium and sound sleep. GABA, or Gamma-aminobutyric acid, is a neurotransmitter in charge of calming our body and promoting relaxation. Magnesium is involved in the synthesis of GABA. Our GABA receptors can become less responsive without sufficient magnesium, which may result in disrupted sleep.

Magnesium is also known to influence the formation of melatonin, the hormone that controls our circadian rhythms. A double-blind study of older adults found that 500 mg of magnesium supplementation resulted in longer sleep patterns and fewer night awakenings. While LMNT may help somewhat, it only offers 60mg of magnesium per serving, far lower than the recommended dosage to aid sleep.

Benefit #4: Relieves Muscle Cramping

To understand how and why muscle cramps occur, we need to look at both potassium and sodium. The movement of the potassium ion is key to proper electrical signaling between muscles and nerves. Sufficient potassium allows muscles to contract properly. Similarly, a deficiency in this electrolyte can lead to improper firing of nerves and muscles, which can cause muscle weakness, spasms, and cramps.

Sodium helps the body retain enough water to aid muscle movement, which includes coordination and contraction. Scientific evidence suggests that intravenous sodium drips can potentially prevent cramping. However, too much salt (like what’s in LMNT) can tip your body's fluid and electrolyte balance. This can lead to dehydration, which, in turn, can cause cramps.

Did You Know? You can turn to whole foods right in your kitchen to help with muscle cramping. Bananas, avocados, sweet potatoes, and leafy greens like spinach and kale are known to be rich in potassium, magnesium, and calcium.

LMNT Ingredients Breakdown

LMNT’s ingredients are quite straightforward. The four primary ingredients in all their flavors are sodium chloride, magnesium malate, potassium chloride, and citric acid. Some flavors use stevia leaf extract as a sweetener. Let’s take a closer look at the science behind each.

Sodium chloride: Although the upper intake level for salt is set at 2.3g, experts believe that our bodies require only 500 mg of sodium for the proper functioning of vital processes like nerve transmission, muscle contraction, and fluid balance. Too much sodium can put your kidneys into overdrive.
Magnesium: Magnesium is involved in enzyme activities that regulate multiple processes throughout our bodies, from protein formation to nervous system regulation. Studies show this mineral may help with muscle soreness by blocking calcium uptake.
Potassium: Potassium is associated with muscle health, bone density, and nerve transmission. It’s also recognized for balancing the amount of fluid in cells, which is essential to maintaining cell health and function.
Stevia leaf extract: Recent studies have referenced stevia’s antioxidant capabilities. The leaves contain phenolic compounds that may be able to neutralize free radicals. However, stevia is known to be 200-400 times sweeter than sugar and has a distinct aftertaste that may alter the taste of the beverage.
Citric acid: Citric acid is known to help your body absorb and utilize the non-heme form of iron. Several studies corroborate its role in potentially preventing the formation of kidney stones in both adults and children.
Malic acid: Also known as “apple acid,” malic acid is a naturally occurring organic acid found in fruits like apples, watermelon, and cherries. The food industry typically uses malic acid as a flavor enhancer. Studies show that malic acid may cause gastrointestinal discomfort, allergic reactions, and skin irritation.

LMNT Quality and Safety

LMNT has a clean formula—no added sugars, artificial additives, flavoring, or sweeteners. As it’s a zero-sugar formula, the electrolyte mix is great for those following intermittent fasting, or a vegan, keto, or paleo diet.

The company's website states that its products are produced in certified Good Manufacturing Practices (GMP) facilities. They also claim that their drink mixes undergo rigorous third-party testing for the presence of heavy metals, mineral content, and harmful bacteria like Salmonella, E. coli, and Listeria. LMNT also gets a Certificate of Analysis (COA) from a third-party tester.

One thing I found surprising and want to highlight is that their final product doesn’t undergo allergen testing. Instead, only the equipment is tested during the manufacturing process. So while their products don’t contain the big nine allergens like soy, nuts, milk, eggs, wheat, or shellfish, the manufacturing facility may produce products that do.

LMNT Cost Analysis

At first glance, LMNT's pricing seems attractive.

A one-time purchase of a 30-sachet packet of LMNT, regardless of flavor, costs $45 or $1.50 per serving.
For subscribers, the price for 30 servings is $39 or $1.30 per serving, a savings of 13%.
LMNT's free shipping and no-questions-asked refund policy are top-notch.

It’s only when I compared the price per serving with other electrolyte powders that I realized that this tasty electrolyte drink mix may not offer great economic value.

A one-time purchase of Live it Up Vital Minerals also comes to $1.50 per serving. But signing up for a subscription brings in savings of 33%, reducing the price per serving to $0.99. And the bargain doesn’t stop there. If you purchase two bundles at a time, the cost per serving becomes $0.94, an overall savings of 37%.

LMNT Taste Review

Registered Dietitian Rachel Gargano Sips a Bottle of LMNT Electrolytes in her Kitchen

LMNT comes in 10 flavors, including standard ones like lemonade, citrus, raspberry, and watermelon salt. They also have some unique ones like mango chili and chocolate caramel. Those who like to keep things simple can go for their raw, unflavored option.

I ordered their variety pack and tried a few flavors. Unsurprisingly, even when I mixed each sachet with the recommended 32 ounces of water, I found each to be extremely salty! However, I figured I could dilute the solution by adding more water or simply use half the packet.

Of all the flavors, I found myself reaching for the raspberry and lime flavors, as they were the most refreshing. I saw that several Amazon customer reviews echoed my sentiments. One customer noted, “The taste is noticeably salty, which makes sense given the purpose, which you can dilute.”

While I understand the convenience of single-serve sachets, as I can throw one in my bag for a strenuous or sunny day, all that extra packaging isn’t environmentally friendly.

Most LMNT customers have praised the mix's solubility, mentioning that it can be mixed into sparkling water, smoothies, coffee, and even tea. One reviewer noted, “They dissolve well, esp. with the room-temp water, and after a bit, they become clear as water, so I try to mark the bottles with a sharpie.”

Why I Choose Live it Up Vital Minerals

After my deep dive into LMNT's ingredient panel, my conclusion is that this electrolyte drink mix offers a compelling, but heavy-handed solution for staying hydrated and healthy. Yes, it does include the three electrolytes, but my concerns are:

Excess sodium content
Missing other helpful minerals like calcium and vitamin C
High price point

Live it Up Vital Minerals is designed for daily hydration and hits the sweet spot when it comes to the proper ratios of sodium and potassium. There's also vitamin C and calcium, which are essential for energy metabolism, heat tolerance, bone health, and muscle recovery.

Live it Up Vital Minerals, which comes in two delicious flavors, is committed to clean ingredients and quality. Each mix is third-party tested for allergens and contamination and has no added sugars, artificial ingredients, fillers, or additives. Get hydrated every day and start to feel your best, all at an affordable price.

LMNT Electrolyte Drink Mix Frequently Asked Questions

Is LMNT good for you?

LMNT could be good for you if you are physically active, sweat a lot, or live in a warm climate. It's also great for those following a low-carb diet. However, this electrolyte product may not be the best sports drink for those who already consume a high-sodium diet.

Live it Up Vital Minerals may be a better option for those seeking a mix that helps them meet their daily electrolyte intake needs, aids endurance exercise, and supports cognitive function, all with a more balanced approach to hydration.

Is LMNT FDA-approved?

No, it’s not. The FDA doesn’t regulate the supplement and drink market as they do for medicines and food. That’s why it’s even more important to check for third-party testing and the company's manufacturing process to ensure you are getting a high-quality and safe product.

When should I drink LMNT?

According to the company, you can have LMNT anytime you want. They even market Chocolate Salt as a mix you can have right before bedtime. As a nutritionist, however, I believe LMNT’s salt levels to be too excessive for everyday use. For optimal hydration, energy, and performance, it’s best to use LMNT only when your hydration needs are extremely high, such as after severe illness or regularly have intense workouts.

Is LMNT better for you than Liquid I.V.?

It depends on your electrolyte needs and the health goals you seek to support. The differences between these two mixes are electrolytes, sugar, and carbohydrate content. Liquid I.V. doesn't include magnesium and offers half the sodium as LMNT, but offers more nutrients in the form of vitamins B and C. Liquid IV also includes 13 grams of carbs from the added sugars. I would say Liquid I.V. would be a better bet if you are into endurance exercise and need quick carbs or prefer a sweet flavor profile.

How many LMNTs can you have in a day?

This depends on personal needs. The company says that active individuals and those living in hot conditions can have one to two whole sticks a day. Now remember that LMNT is a high-sodium electrolyte mix; one stick gives you 1000 mg of sodium, and two would put you at 2000 mg. That's hitting the upper limit of the daily recommended salt intake. I would say that it's best to start with half of a pack and see how you feel.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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