Keto Potassium Supplement

 

A common problem on a keto diet is an electrolyte imbalance. An electrolyte imbalance can cause lethargy, headaches, and a feeling of “ not feeling right”.

When you first start a keto diet, you will lose a lot more sodium, therefore, stop retaining excess water. This is why it’s common to lose 15 pounds in the first two weeks of a keto diet. A drawback to losing all of this sodium is that you will also lose potassium. This fluid loss makes adding sodium and eating more potassium very important!  This fluid loss is also a common culprit behind the keto flu. It’s common for people to be afraid to add salt, due to what they have previously been taught. Do not worry about this. To prevent bloating, add a whole salt such as Himalayan salt. It’s the cheap refined salt that leads to excess bloating. 

The best way to increase potassium intake is to eat fresh fruit and vegetables. A potassium supplement is not necessary.  However; if you have difficulties reaching your target amount of vegetables due to a busy schedule, a potassium supplement will help.

Recommended intake

Only 2% of Americans consume an adequate amount of potassium. The recommended amount is 4,700 milligrams per day. 4,700 mg of potassium is a lot of vegetables and fruit! It’s often necessary to supplement. [3] Do not overdo supplementation. There have been reports of potassium toxicity.. [4]

4,700 grams is equivalent to…. 

  • 5 Avocados ( 950 mg per avocado) 
  • 6 Cooked Cups of Spinach ( 840 mg per cup) 
  • 16 cups of Broccoli ( 287mg per raw cup of broccoli) 
  • 10 Large Tomatoes ( Not keto friendly! About 431 mg per large tomato) 

If you think you may have difficulties meeting this quota… 

I have listed the top 3 keto potassium supplements below.

 

 

  1. Pure Encapsulation Potassium Citrate 

Keto Potassium Supplement

Pure encapsulation is a hypoallergenic, research-based dietary supplement that is designed to deliver predictable and desired results. It is slightly expensive than the other two brands I recommend, but also have high-quality products you can count on. All ingredients are tested for purity and potency by independent certified laboratories. 

Pure encapsulation doesn’t use coating, artificial flavors or sweeteners, gluten, GMOs, hydrogenated fats, or magnesium stearate ( causes a laxative effect). 

A potassium supplement, like pure encapsulations, can help prevent you dealing with issues that go along with a keto diet. Not having enough potassium can cause lightheadedness, lethargy, heavy legs, and a decrease in well being. Who wants that?

If you don’t think you can meet the very high 4,700 mg of potassium every day, go ahead and pick up some pure encapsulation keto potassium supplements. 

Cons of this product include funny taste- there is no coating. If you are looking for no taste choose a gelatin. 

 

Keto Potassium

 

 

 

2) Now Potassium Citrate 

Keto Potassium supplement

The NOW Potassium Citrate is another great option for a keto friendly potassium supplement.

NOW Foods has been around for 40 years. They must have good products, and a great team to stay around in a fast-changing marketplace that exists in the 21st century. 

 NOW  takes their Potassium Citrate supplement right up to the level of what is legally allowed in the US for the daily dosage of a potassium supplement – 99 mg. 

As I have said before, Potassium citrate is another way to make sure your potassium levels don’t drop too low and cause a host of problems such as enhanced keto flu ( yes, enhanced), weak feelings, and headaches. 

Also, Now foods does not manufacture potassium with yeast, wheat, gluten, soy, milk, egg, fish, shellfish or tree nut ingredients

 

Keto Potassium Supplement

 

 

 

3) Bulk Supplements Potassium Citrate 

 

Keto Postassium Supplement

The third potassium supplement is by Bulk Supplements. Unlike the other two, Bulk Supplements Potassium Citrate is not in pill form but comes in a bulk powder. This is great if you are having difficulties meeting your potassium requirements of 4,700 mg. Instead of taking 10 pills of potassium ( to get less than 25% of the recommended value) you can mix it with mineral water. 

By the way, 4700 mg is equivalent to 5 pounds of zucchini and only about 2% of adults meet that requirement. No wonder no one meets these criteria! 

If you are wanting to go on a fast, or cut your carbs very low at the beginning ( where you will reduce your vegetables) of a keto diet, try mixing Bulk Supplements Potassium Citrate ( amount depending on how much potassium you want to add)  with a liter of water with a little bit of juice and stevia. People report the effects are immediate.  They are able to sleep for 8 hours with no interruptions, breathe deeper, and have lower blood pressure.

Never underestimate the natural healing effect of supplements! 

 

 

Keto Potassium Supplement

 

 

What are Electrolytes?

The textbook definition is …

“Chemicals in the body fluids that are parts of salts, including sodium, potassium, magnesium, and chloride. The kidneys control the number of electrolytes in the body”

In simple terms, electrolytes consist of sodium, potassium, magnesium, and chloride which help control water retention in the body.

At the beginning of the keto diet, a concern for many is potassium levels. This is for a very good reason. When you first start a ketogenic diet, your body will flush itself of water including potassium. This makes it very important to add extra potassium in the form of vegetables, meat, and supplements.

 

What is potassium?

Potassium is an essential nutrient. It plays a key role in maintaining cell function, particularly in excitable cells such as muscles and nerves. It is widely distributed in foods and is found in higher concentration in vegetables and fruits.

Potassium Supplements for Keto Diet

Where to get keto friendly sources of Potassium? [2]

  • Nuts: Hazelnuts, walnuts, cashews, brazil nuts contain 600mg per 100-gram of fresh weight
  • Green Vegetables: Spinach, cabbage, parsley contain approximately 550 mg per 100-gram fresh weight
  • Other Vegetables: Tomatoes, cucumbers, pumpkins contain approx. 300mg per 100-gram fresh weight

 

Benefits of Potassium [1]

  • Potassium can lower blood pressure
  • High potassium intake reduces the risk of stroke
  • Reduces the risk of kidney stones
  • Helps prevent bone demineralization
  • Lower risk of heart disease

 

 

 

 

 

References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1121081/

[2] https://www.ncbi.nlm.nih.gov/books/NBK132468/

[3] https://www.medicalnewstoday.com/articles/287212.php

[4] https://www.ncbi.nlm.nih.gov/pubmed/2689836