Playing around with fitday at the moment (mostly using it to keep my total PUFA under 10%) and I can't help but notice I'm deficient in a few nutrients.

Namely:

Magnesium: I supplement

D: I'm getting a lot of sunshine so should be ok

Calcium: I'm getting 80-90% so I reckon with the adequate A and D I should be ok.

Vitamin E: You don't need as much as the RDA if you're not eating a load of PUFA so I don't worry about this.

Potassium: This is a worry, I'm eating a load of veggies but still fall short of 100%, I'm getting around 60%. You can't supplement as the tablets for 100mg are HUGE and I'm deficient to the tune of 1000mg. Also there are many dangers involved in supplementing potassium and we all know it's better to get these things in food.

I have managed a few days where I hit the target but it nearly always involves going a little higher on food quantity than I am actually hungry for.

So my question is does the RDA for potassium apply to me? I don't want to descend into nutritionism but I also don't want to neglect an important nutrient either.

You can get Potassium gluconate powder from iherb.com. http://www.iherb.com/Now-Foods-Pota...54-g/13939?at=0

It's 500+ mg per tsp. I usually mix up a little shake each day with coconut milk, raspberries, water, ice cubes, a bit of sweetener and a tsp of potassium gluconate powder.

I've been suffering some symptoms I was hoping the potassium might help. So far, it hasn't.

I've been suffering dizzy spells, suspect the potassium, which is why I became concerned.

I wonder if potassium RDA's are linked to the high consumption of sodium in the US. If we eat less sodium, would we need less potassium?

Will Potassium Chloride from suffice?

It's from NOW Foods, I bought like 2 months ago.

-Chris

Is that the low sodium salt substitute, would that work as a source of potassium?

I've wondered that too. I tend to think probably that is the case.


I think so!

Neddas, I share your concern. When I analyzed my diet, I also came up short in the potassium department.

Acute, short-term signs of potassium deficiency would include muscle cramps, weakness, palpitations, malaise, muscle aches.

Potassium-rich diets are associated with less risk of high blood pressure and probably some other healthy measures. But association doesn't mean the potassium causes these healthy benefits.

As long as I don't have symptoms of potassium deficiency, I don't worry about my intake other than to take a single over-the-counter supplement (99 mg I believe - just a drop in the bucket) and I tend to use about a quarter tsp of Morton lite salt daily (potassium chloride).

I keep my eye on the nutrition science literature, too.

-Steve

What form of magnesium are you taking? How much?

neddas what are you eating? I've also been concerned about my potassium and found a few things that really shoot it up fast. Dark leafy greens, root veggies, peppers, tomatoes, avocados.

Did you know about the USDA lists of foods per nutrient? I got ideas from the potassium one.

USDA Potassium Foods

Potassium was below RDA in
POTASSIUM
57% South Beach
64% Atkins For Life
94% DASH
77% The Best Life Diet
73% AVERAGE

8oz Low sodium tomato juice has Potassium 920mg Total Carb. 10g Dietary Fiber 2g

Potassium chloride 1/4 teaspoon daily, preferably added to fruit or vegetable juice 730 mg

Potassium Citrate's another idea this is also helpful if you find staying in ketosis makes your urine acidic.

1000mg magnesium citrate

I'm eating a good variety of greens, tomatoes, small amounts potato, coconut milk.

I normally eat around 1,700 cals a day, getting enough potassium seems to requite eating 2,200 cals.

Typical day would be

2 Eggs, whole, boiled
100g Sardines, cooked
Butter 3tbsp
50g Nuts, macadamia nuts, raw
200g Beef, cooked, lean and fat eaten
100g Spinach, cooked, from fresh
100g Turnip, cooked
100g Broccoli, cooked
100g Mushrooms, cooked
30g Tomato puree

Cals: 1,785, Carbs: 43g Fats: 136g Protein: 106g

Supplements: Fermented CLO, High vitamin butter oil, 1000mg Magnesium
Nutritionally complete with the exception of: 3,519mg Potassium

Was looking into some fermented coconut water . Just need to get my hands on some Kefir grains.

Now that stuff gave ME dizzy spells....

Wish I could remember where I saw it was the RATIO of potassium to sodium that counted. Are you finding yourself low sodium unless you add salt (I was)

http://www.naturalnews.com/025820_s...ium_health.html

I think your 3.5 mg looks good for 1700 cals!

Really? What's wrong with it?

Seejay, was it here:

http://nephropal.blogspot.com/2009/...c-syndrome.html

I do like to sprinkle a little salt on my food but have switched to lo-salt, which is very tasteless I find.

Might just take the plunge and get a supplement.. really wanted to get it all from food though..

I react the same way to anything made with yeast - vinegar, wine, kombucha, or kefir. I get dizzy, disoriented and irritable. It doesn't even matter if I boil it!


Maybe if it helps you figure out what it is you need, it'll be easier to figure out what foods will provide it.