4

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Potassium supplement

Answered on August 19, 2014
Created September 27, 2011 at 10:15 AM

Hello, everyone! I have few questions regarding potassium supplement.

I am slightly deficient according to blood test. There are not so many food sources that are paleo and that contain a lot of it (http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90) So, I wonder whether:

  1. You consider potassium supplementation a good idea in general?
  2. In my country I could only find a supplement of potassium+magnesium together. The form is "Aspartic acid, magnesium and potassium salt". Is it the same to supplementing with potassium or is it just salt?
  3. What is the safe dosage for supplementation and should it be cycled? One tab of this supp contains 170mg of each (potassium and magnesium).

Thank you very much in advance!

1d0497f8781845ab371b479455bfee8e

(11157)

on September 27, 2011
at 03:38 PM

If you ate plenty of fruits, veg and greens with each meal, you would meet the RDA of potassium. http://www.healthaliciousness.com/articles/food-sources-of-potassium.php and http://www.drugs.com/cg/potassium-content-of-foods-list.html If you ate a handful of each of these foods throughout the day, you'd have more than enough. You're never going to find a food that has 100% of any one mineral or vitamin.

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 27, 2011
at 02:24 PM

sardines, avocados, tomatoes

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 27, 2011
at 01:48 PM

According to this http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90 there is very little potassium even in the high-potassium foods. Let alone "everything"....

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 27, 2011
at 01:04 PM

@John: But can't you eat 1-2 daily and get additional potassium from other food sources like vegetables or meat? It combination, you can get to 100% this way.

1d0497f8781845ab371b479455bfee8e

(11157)

on September 27, 2011
at 11:22 AM

What country do you live in? That might help give us a better idea of potassium-rich food sources which might be available to you. Potassium is in damn near *everything*.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 27, 2011
at 11:07 AM

They got very little: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7 Less than 15% of daily norm in one. I'm afraid that eating 7-8 of them DAILY is too much both from fructose point of view and overall enjoyment :) Avocado is the best source but still not much.

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5 Answers

1
100fd85230060e754fc13394eee6d6f1

(18706)

on September 27, 2011
at 05:59 PM

There seems to be an assumption in the question and answers that the cause of low serum potassium is low dietary potassium. I'm not sure that's the case. This random page that turned up in a search for hypokalemia doesn't even mention dietary intake in its huge list of causes.

Here's a better source which says

Low dietary intakes of potassium do not generally result in hypokalemia (5).

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 27, 2011
at 01:33 PM

Back to the elements working together question, Na and K are needed in a balance. By adding salt (NaCl) to foods and eating processed foods with even more added salt, you're tipping the balance towards Na over K. Eating whole foods, without added salt, puts you back into Na/K balance (as many foods have more K than Na).

1
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 27, 2011
at 11:39 AM

The supplement sounds fine but doesn't contain very much potassium.

Eat a couple tubers and some pieces of fruit, that plus the other stuff in your diet should get you close to the RDA.

0
C471216c9fb4fcf886b7ac84a4046b49

on September 27, 2011
at 02:27 PM

sardines have potassium, and calcium :). spinach, broccoli, parsley, peppers, salmon(w/skin/bone)

0
5b0f25610421dc54a8373e7d3e4a0f94

on September 27, 2011
at 10:48 AM

Are bananas totally out of the question for some reason?

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 27, 2011
at 01:04 PM

@John: But can't you eat 1-2 daily and get additional potassium from other food sources like vegetables or meat? It combination, you can get to 100% this way.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 27, 2011
at 11:07 AM

They got very little: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7 Less than 15% of daily norm in one. I'm afraid that eating 7-8 of them DAILY is too much both from fructose point of view and overall enjoyment :) Avocado is the best source but still not much.

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