You do NOT need supplemental electrolytes if you eat nutritious food during your 8-hour feeding window. If you’re fasting for more than 24 hours, that’s when you should consider if you need a salt supplement.
I regularly do 30+ hr fasts and barely supplement electrolytes, if I’m feeling shitty I’ll get some in me but I don’t find it necessary unless you’re over 48. I build wind turbines so it’s quite an active job and I manage.
It’s depends on the person. For me, they are crucial. My headaches are gone for the time I’m on IF and taking them. I think they are helping me with managing carvings and hunger. You don’t need much, less than you suspect. Just tiny tiny pinch with your beverage or on your tongue if you feel lightheaded and need a quick fix. Definitely when you are working out. It’s recommended by Jason Fung if you are doing more than 24 fast, it’s OK if you feel you need it in shorter fast.
Just google electrolytes and read 5 minutes. If you are not convinced, then skip it.
I’m buying a mix of sodium, potassium, and magnesium with a trace of different minerals. It’s without any additives. I can find it with different kinds of salt in my shop. It’s not expensive and lasts long.
I have never broke my fast too early because I couldn’t handle it. (4 months on IF) Is it because of electrolytes? I don’t know. If it’s a placebo effect, I don’t care! It works for me! Lol
These are excellent fasting electrolyte capsules and really help! Also comes in a sleep version. https://www.amazon.com/Extended-Electrolytes-Himalayan-B-Complex-Vitamins/dp/B08ZYWC5Q8/ref=sr_1_2?crid=2ST6S9N3UTJ6U&keywords=reset+electrolytes&qid=1678228806&sprefix=Reset%2Caps%2C335&sr=8-2