2

votes

How to take supplemental potassium ?

Answered on August 19, 2014
Created January 16, 2013 at 11:21 PM

I agree we should try and get our nutrients from food. But our soil is depleted, and getting 4-10g of potassium per day as paleo humans got is pretty hard.

Potassium is pretty important for many things, especially nitrogen retention and lean mass formation. I personally feel better getting a lot of it, and I try to keep double the amount of potassium to sodium intake in the least.

I have both potassium bicarbonate, and potassium gluconate. The latter gives my insides a less than pleasant feeling, the former is well tolerated but for a couple issues.

Firstly, it raises my stomach pH. If I take it near food, especially anytime after I eat for many hours, I feel immediate indigestion.

Secondly, because of the first issue, I try to take it in the fasting period from waking until my first meal at midday, on an empty stomach.

I dont add salt or use condiments on my food. So my sodium is pretty predictable. I have a mixture of 10g K-bicarb and 5g NaCl daily, equating to about 4000/2000mg K/Na. I mix it with a liter of water and drink in a couple doses.

This works fine, except I get a weird sort of flush feeling, almost as if my blood pressure or heart rate is affected. Its hard to describe. Its not bad, just noticeable. Makes me a little bit light headed, and can increase my hunger.

Can anyone hack all this apart for me?

Advice and comments?

43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on February 15, 2013
at 04:38 PM

I take Now Foods Potassium Chloride powder. I take 1/2 tsp every day: 1/4 tsp with breakfast, and 1/4 tsp with dinner. Should I be concerned about too much chloride? 1/2 tsp of the powder is about 40% of my chloride RDA.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on February 02, 2013
at 05:02 AM

If they sell beet roots, then they probably sell them with their green leaves intact, so try and check your shops. Vegetable intolerance should go away with some enzyme stimulation too.

Medium avatar

(2417)

on February 02, 2013
at 04:05 AM

Already have low blood pressure. That stuff drops it more.

Medium avatar

(2417)

on February 02, 2013
at 04:04 AM

Veggies, much as I like them, hurt my gut and I'm alot happier having switched to mostly meat diet. That said, beer greens aren't avail here in Japan :/ (but meat sure is!)

Medium avatar

(2417)

on February 02, 2013
at 04:02 AM

I keep the ratio near 1:1

Medium avatar

(2417)

on February 02, 2013
at 03:58 AM

I get salt too. Add it to my water sometimes.

Medium avatar

(2417)

on February 02, 2013
at 03:57 AM

Most of my diet is meat protein, yes. I have plenty of K-Bicarb from www.purebulk.com already which is highest in elemental K, but causes the alkalinity issues. If I drink a bit in the AM whist on my fast, away from, I take get some in me without issue.

Cfdbf3485f0bac5895f86d74afd9fac0

(98)

on February 01, 2013
at 09:04 AM

without salt those 3 litres just flush away.

Cfdbf3485f0bac5895f86d74afd9fac0

(98)

on February 01, 2013
at 09:00 AM

is it really so hard to get enough potassium? Are you consuming only meat and protein?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 31, 2013
at 06:00 AM

just checked on nutritiondata, it reports cream of tartar having 16.5 % potassium (ie. 16.5 g per 100 g), so not that high in this context

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 31, 2013
at 05:45 AM

have you looked at 'Cream of Tartar'. just realised this is potassium bitartrate. i have no idea the % of potassium in it & how clean it is. chemical symbol is KC4H5O6. http://en.wikipedia.org/wiki/Potassium_bitartrate , http://www.iherb.com/search?kw=Cream+of+Tartar&x=10&y=17#none Let me know what you think...

Medium avatar

(2417)

on January 18, 2013
at 01:34 AM

Oops, yes, I meant raise. Alkalinity.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 17, 2013
at 08:51 PM

agreed Amy, raises stomach PH = lowers stomach acidity

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on January 17, 2013
at 05:42 PM

I think you meant to say potassium *raises* your stomach pH. (Higher pH = more alkaline, less acidic ---> bad for digestion.)

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on January 17, 2013
at 02:50 PM

Oh, I just kinda stopped taking it after I got what I believe was Hyperkalemiq, I had mad tingling in my hands, so I was like f' this, I'll get my potassium from food, lol.http://www.livestrong.com/article/509505-tingling-in-hands-feet-high-potassium/

Medium avatar

(2417)

on January 17, 2013
at 02:54 AM

And your "Willy", that is.

Medium avatar

(2417)

on January 17, 2013
at 02:53 AM

Hmm food for thought. Funny, living in Costa Rica, the men say don't drink coconut water as it lowers your blood pressure and our willy accordingly ;)

Medium avatar

(2417)

on January 17, 2013
at 02:51 AM

Ok, so You've felt that too? Awful feeling ain't it?! How much and when did you find effective with the K-Bicarb?

Medium avatar

(2417)

on January 17, 2013
at 02:50 AM

I do use sea salt, when I mix it with K-Bicarb. When I'm not doing that, I salt my food. Gut health wise I use Dr. Ohhirra's.

Medium avatar

(2417)

on January 17, 2013
at 02:47 AM

Yeah too much chloride. The k-Bicarb is cheap and heavy on the K.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 17, 2013
at 02:13 AM

the only sizeable K supp i have seen, is Now Foods Potassium Chloride Powder. iherb.com/… which is basically 'diet salt'. i think its about half/half K & Cl. I was using this for a while, not sure it did much, i decided to stop as i thought i may be getting too much daily Chloride (i also take a fair bit of salt, NaCl, so more Cl there as well). Others may have more useful info in regards to supping with KCl powder

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 17, 2013
at 02:12 AM

the only sizeable K supp i have seen, is Now Foods Potassium Chloride Powder. http://www.iherb.com/Now-Foods-Potassium-Chloride-Powder-8-oz-227-g/777 which is basically 'diet salt'. i think its about half/half K & Cl. I was using this for a while, not sure it did much, i decided to stop as i thought i may be getting to much daily Chloride (i also take a fair bit of salt, NaCl, so more Cl there as well). other may have more useful info in regards to supping with KCl powder.

C657d176db6f11f98aeb2a89071e3281

(842)

on January 17, 2013
at 01:48 AM

So did you get past the water to look at how I take potassium? You can drink as much water as you want. The supplements are awesome.

Medium avatar

(2417)

on January 17, 2013
at 01:09 AM

That's way too much water. I'd pee it out all day long. 3 liters is my sweet spot. Well meaning as this advice is, this isn't a hydration problem. Paleo man didn't carry around a water bottle and sip any more than he had a fridge in his have or snacks throughout the day. He also didn't have k-bicarb, but his food had way more k. Anyway, this question isn't about hydration or salt (I take ConcenTrace liquid trace minerals), but potassium supps and when to take them.

Medium avatar

(2417)

on January 17, 2013
at 01:05 AM

I'm not dehydrated. I drink 3 liters a day. 68kg.

1b247b3ca673cb9a5c547c69d490de8f

(237)

on January 16, 2013
at 11:51 PM

Half your weight

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

8 Answers

1
6d64cd6dc98d6ab763bd03678a317964

(2177)

on February 01, 2013
at 06:48 AM

Coconut water. A cup contains about 500mg of potassium. Way easier than getting it from pills.

Medium avatar

(2417)

on February 02, 2013
at 04:05 AM

Already have low blood pressure. That stuff drops it more.

1
5bc61961126827414874d0af0b4e33cd

on January 17, 2013
at 01:31 AM

Try coconut water. It's got quite a good amount of potassium and other electrolytes and minerals. It's popular with Paleo-inclined athletes. It is said to be isotonic.

You should know that in the U.S. potassium supplements are restricted to 3% of the RDA due to concern about hyperkalemia. A high-concentration potassium chloride solution is what is generally used in lethal-injection executions as it stops the heart. You don't want to go too crazy supplementing with it in excess. Your instinct to try to get your potassium from balanced natural sources is probably a good one.

Medium avatar

(2417)

on January 17, 2013
at 02:54 AM

And your "Willy", that is.

Medium avatar

(2417)

on January 17, 2013
at 02:53 AM

Hmm food for thought. Funny, living in Costa Rica, the men say don't drink coconut water as it lowers your blood pressure and our willy accordingly ;)

0
7841848bd0c27c64353c583fb7971242

(7275)

on March 29, 2013
at 11:24 AM

I'm usually low in both sodium and potassium when I get bloodwork done. I supplement potassium by mixing potassium chloride (along with some sodium chloride) in most of my drinking water. It tastes great to me, though moreso in some water than in others. For example, I love it in my water in Boston, but don't like it in the water in Portland, OR. I started doing this because I needed more potassium but didn't want to take the potassium pills. I feel by adding it to taste to my water, I'm letting feedback systems work appropriately so that I can regulate my intake.

0
3eca93d2e56dfcd768197dc5a50944f2

(11697)

on February 01, 2013
at 05:22 AM

Do not take potassium supplements, they're useless at just 99mg. What you need is BEET GREENS, they have the most potassium than any other food. Clean/wash them, chop them, chop some garlic, butter, bone broth and slow-fry them for a while until it's reduced. Add some "potassium salt" if you like (not normal salt, since salt & iodine are antagonists). That's it. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2353/2

Medium avatar

(2417)

on February 02, 2013
at 04:04 AM

Veggies, much as I like them, hurt my gut and I'm alot happier having switched to mostly meat diet. That said, beer greens aren't avail here in Japan :/ (but meat sure is!)

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on February 02, 2013
at 05:02 AM

If they sell beet roots, then they probably sell them with their green leaves intact, so try and check your shops. Vegetable intolerance should go away with some enzyme stimulation too.

0
7fc82eebafd44badc73c520f44660150

on February 01, 2013
at 04:13 AM

Be careful. There's a reason why the government limits supplements to 99mg per cap. I wild do one serious research on this.

Alo, it's the ratio of potassium to sodium. If u can't eat enough potassium, lower your sodium a bit.

Medium avatar

(2417)

on February 02, 2013
at 04:02 AM

I keep the ratio near 1:1

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on January 17, 2013
at 01:27 AM

Well I can tell you that you should Not take them with meals. Potassium bicarbonate is basic and will kill your digestion, in a bad way. I know this from personal experience with supplementing with potassium bicarbonate in significant quantities.

Medium avatar

(2417)

on January 17, 2013
at 02:51 AM

Ok, so You've felt that too? Awful feeling ain't it?! How much and when did you find effective with the K-Bicarb?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on January 17, 2013
at 02:50 PM

Oh, I just kinda stopped taking it after I got what I believe was Hyperkalemiq, I had mad tingling in my hands, so I was like f' this, I'll get my potassium from food, lol.http://www.livestrong.com/article/509505-tingling-in-hands-feet-high-potassium/

0
C657d176db6f11f98aeb2a89071e3281

on January 17, 2013
at 12:01 AM

I also would drink your weight in oz/lb so if you weigh 160, you would take in 5 liters of water. I use this in at least four of my water bottles daily http://www.phmiracleliving.com/p-221-phour-salts.aspx You can listen to the little video. I drink more than my lbs so my other two bottles I use these two products to feed the cells and kill parasites, yeast, bacteria and increase oxygen http://www.phmiracleliving.com/p-390-puriphy.aspx five drops per liter of distilled or ph water with one dropperful of this http://www.phmiracleliving.com/p-306-liquid-chloropheal.aspx between these two types of waters, I am getting potassium all day long. Also, why do you not use salt? A good grey (unprocessed) salt such as Celtic Sea Salt or possibly an unprocessed pink salt like Himalayan is good for you. Our bodies need salt. Just not processed salt. I have been using these products for more than ten years.

C657d176db6f11f98aeb2a89071e3281

(842)

on January 17, 2013
at 01:48 AM

So did you get past the water to look at how I take potassium? You can drink as much water as you want. The supplements are awesome.

Medium avatar

(2417)

on January 17, 2013
at 01:09 AM

That's way too much water. I'd pee it out all day long. 3 liters is my sweet spot. Well meaning as this advice is, this isn't a hydration problem. Paleo man didn't carry around a water bottle and sip any more than he had a fridge in his have or snacks throughout the day. He also didn't have k-bicarb, but his food had way more k. Anyway, this question isn't about hydration or salt (I take ConcenTrace liquid trace minerals), but potassium supps and when to take them.

Medium avatar

(2417)

on January 17, 2013
at 02:50 AM

I do use sea salt, when I mix it with K-Bicarb. When I'm not doing that, I salt my food. Gut health wise I use Dr. Ohhirra's.

0
1b247b3ca673cb9a5c547c69d490de8f

on January 16, 2013
at 11:51 PM

I'd be drinking have your weight in water oz if your inactive.. that light headed feeling could be dehydration. If you pass out when kneeling or squatting see a doc. Have you had your blood panels done. How I found out I don't need to supplement except d-3 because the sun doesn't shine here in the winter

Medium avatar

(2417)

on January 17, 2013
at 01:05 AM

I'm not dehydrated. I drink 3 liters a day. 68kg.

1b247b3ca673cb9a5c547c69d490de8f

(237)

on January 16, 2013
at 11:51 PM

Half your weight

Medium avatar

(2417)

on February 02, 2013
at 03:58 AM

I get salt too. Add it to my water sometimes.

Cfdbf3485f0bac5895f86d74afd9fac0

(98)

on February 01, 2013
at 09:04 AM

without salt those 3 litres just flush away.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!