Best Potassium Supplements For Keto Dieters

Potassium is an essential mineral for bodily functions such as heartbeat regulation, body temperature management, and neurological functions. It is also one of the major electrolytes, along with sodium, calcium, chloride, and magnesium. When following a keto diet, it is important to ensure adequate potassium intake as this diet can lead to a depletion of potassium and other electrolytes. This is because the keto diet restricts carbohydrates, which are a source of potassium. There are several potassium supplements available that can help maintain optimal potassium levels when on a keto diet. It is important to choose a supplement that meets safety and efficacy standards and does not contain any harmful ingredients. Some recommended brands include Nature Made, NOW Supplements, and Solaray. These brands offer potassium gluconate or citrate supplements that can help prevent symptoms associated with low potassium levels, such as muscle cramps, weakness, and fatigue. However, it is always advisable to consult a doctor or healthcare professional before taking any supplements to ensure they are suitable for your individual needs.

Potassium citrate vs. potassium chloride

Potassium citrate and potassium chloride are both supplements that can help people on the keto diet. However, they have different uses and come in different dosage forms.

Potassium chloride is used to treat or prevent hypokalemia (low potassium levels) and comes in several different dosage forms, such as powder packets, liquid, and extended-release (ER) capsules and tablets. On the other hand, potassium citrate is used to treat or prevent certain types of kidney stones and is only available as an ER tablet.

Potassium chloride can be sold as a generic medication or under brand names, while potassium citrate is equivalent to the brand-name medication Urocit-K.

Both supplements have similar side effects, including stomach-related issues such as nausea, diarrhoea, and stomach pain. It is recommended to take them with food to lessen these effects. Additionally, both medications are available in generic versions, which may help with costs.

When deciding between potassium citrate and potassium chloride, it is important to consider their differences and consult with a pharmacist or healthcare provider to determine the most suitable option for your individual needs.

Potassium gluconate

CVS Health offers a potassium gluconate supplement that provides 99 mg of potassium per caplet, which is 2% of the recommended daily intake. The suggested dosage is one caplet per day. These caplets are vegan and gluten-free, and they do not contain soy, artificial colours, flavours, or preservatives.

According to reviews, this product effectively reduced leg cramps. However, some buyers found the caplets too large to swallow comfortably and felt misled by the packaging regarding the potassium content.

Nature Made also offers a potassium gluconate supplement with 550 mg of potassium per tablet. This supplement is verified by the United States Pharmacopeia and is free of artificial flavours, colours, and preservatives. It is also gluten, yeast, and starch-free. The recommended dosage is one tablet per day with a meal.

It is important to note that a potassium supplement cannot treat the underlying causes of hypokalemia and that one should consult a doctor before taking any potassium supplement, as inappropriate use can lead to hyperkalemia, which can be life-threatening.

Liquid potassium

The liquid supplement is manufactured by Trace Minerals and is third-party tested, Non-GMO Project verified, and made in a CGMP-certified facility. Positive reviews mention that this product helped ease leg cramps and was easy to take. However, some negative reviews point to its unpleasant taste, and others felt it did not contain enough potassium, as it only provides 2% of the recommended daily intake.

When choosing a liquid potassium supplement, it is important to consider factors such as ingredients, dosage, serving size, third-party testing, health claims, and price. It is also crucial to speak with a doctor or pharmacist before taking any potassium supplement to ensure proper dosage and address any potential underlying causes of potassium deficiency.

Other Potassium Supplements

While liquid potassium supplements offer a convenient alternative for those who have difficulty swallowing pills, there are also other forms of potassium supplements available, such as capsules and tablets. Here are some additional options to consider:

• NOW Supplements Potassium Citrate 99 mg: This vegan and gluten-free supplement helps support electrolyte balance, pH, and proper muscle contractions. It is recommended to take 1-5 capsules per day with food, but it is advised to start slowly with the lowest dosage to ensure tolerance.
• Nutricost Potassium Citrate 99 mg: This non-GMO and gluten-free supplement comes in a bottle of 500 capsules, making it suitable for long-term use. The suggested dosage is 1 capsule with 8-12 ounces of water or as directed by a doctor.
• CVS Health Potassium Gluconate 650 mg Caplets: These caplets contain 99 mg of potassium and are specifically used to treat low potassium levels. They are vegan and gluten-free, free of soy, artificial colors, flavors, and preservatives. The recommended dosage is 1 caplet per day.

Potassium-rich foods

Potassium is a vital mineral and electrolyte that helps maintain normal blood pressure, transports nutrients into your cells, and supports healthy nerve and muscle function. It is considered an essential nutrient because the body cannot produce it. Therefore, it is important to consume potassium-rich foods to meet your recommended daily needs.

• Avocados: One medium avocado provides 689 mg of potassium, equivalent to 20% of your recommended daily intake.
• Brussels sprouts: One cup of cooked Brussels sprouts delivers 494 mg of potassium, or 14% of your recommended daily intake (RDI).
• Mushrooms: Portobello and white button mushrooms provide 630 mg of potassium, or 18% of the RDI.
• Summer squash or zucchini: One cup of zucchini gives you 13% of your recommended intake of magnesium and 13% of your potassium requirement (455 mg).
• Pumpkin seeds: One ounce of pumpkin seeds will give you 226 mg of potassium, or 6% of your RDI.
• Spinach and leafy greens: One cup of cooked spinach provides several vitamins and minerals, including potassium, magnesium, and sodium.
• Wild-caught salmon and other fatty fish: A six-ounce serving of wild-caught salmon gives you 1,068 mg of potassium, or 31% of your RDI. Other fatty fish such as tuna and haddock are also good sources of potassium.
• Clams: A 3.5-ounce serving of canned or fresh clams provides 18% of your potassium needs.
• Pork chops: One pork chop contains 532 mg of potassium.
• Coconut water: One cup of coconut water provides 515 mg of potassium, or 14% of the RDI. However, it is high in carbohydrates, so it should be consumed in moderation on a keto diet.

In addition to these foods, beans, legumes, dairy products, and certain fruits such as bananas, oranges, cantaloupes, honeydew, apricots, and grapefruit are also good sources of potassium.

Potassium supplements

Potassium is an essential mineral that plays a critical role in maintaining the water content of cells and supporting proper kidney function. Low potassium levels, or hypokalemia, can lead to muscle cramping, weakness, fatigue, and other symptoms. While dietary sources of potassium are preferred, supplements can help address deficiencies and support overall health. Here are some of the best potassium supplements to consider:

NOW Supplements Potassium Citrate 99 mg

This supplement is suitable for vegans and is free of soy, nuts, and gluten. It supports electrolyte balance, pH levels, and proper muscle contractions. The recommended dosage is one capsule, one to five times daily with food. It is important to start slowly with one capsule per day and gradually increase as needed. This product has received positive reviews for its effectiveness in reducing leg cramps and its affordable price for the serving volume. However, some buyers have criticised the presence of unmarked tablets and empty capsules in the container.

Nutricost Potassium Citrate 99 mg

Nutricost offers a non-GMO and gluten-free potassium citrate supplement. Each bottle contains 500 capsules, making it a cost-effective option for long-term use. The suggested dosage is one capsule with eight to twelve ounces of water, or as directed by a healthcare professional. Positive reviews highlight the supplement's effectiveness in boosting energy and reducing leg cramps. However, some buyers have criticised the use of rice flour filler in the capsules, and others have stated that it does not contain a sufficient amount of potassium.

CVS Health Potassium Gluconate 650 mg Caplets

These caplets utilise potassium gluconate, a specific form of potassium used to treat low potassium levels. Each caplet provides 99 mg of potassium, contributing to 2% of the recommended daily intake. CVS Health claims that this supplement may support muscle and nerve health and regulate neuromuscular activity. The product is vegan and gluten-free, free of soy, artificial colours, flavours, and preservatives. While there are limited written reviews, the product has received a 5-out-of-5-star rating on the CVS website. However, some critical reviews mention that the caplets are too large to swallow comfortably, and others felt misled by the packaging regarding the potassium content.

Trace Minerals Liquid Ionic Potassium Supplement

This liquid potassium supplement is ideal for individuals who have difficulty swallowing capsules or tablets. Each serving (1/3 teaspoon) provides 99 mg of potassium, along with a range of other minerals, including magnesium, chloride, and sodium. Trace Minerals states that their ionic potassium is a concentrated liquid form that supports muscle, nerve, heart, and brain health. The product can be easily measured with the included metered dropper and added to drinks or food. It has received positive reviews for its effectiveness in easing leg cramps, but negative reviews mention its unpleasant taste. Additionally, some users felt that it did not contain a sufficient amount of potassium, providing only 2% of the recommended daily intake.

Nature Made Potassium Gluconate 550 mg

Nature Made is a well-known brand that has been trusted for over 40 years. Their potassium gluconate supplement is approved by the United States Pharmacopeia (USP) and is free of artificial flavours, colours, and preservatives. It helps control heart muscle activity and supports overall health. The suggested dosage is one tablet with a meal, and it is important not to exceed this amount without consulting a healthcare professional. While Nature Made is a reputable brand, some users may find the label misleading as the front of the bottle suggests a higher potassium content. Additionally, the tablets are uncoated, which may be a concern for some individuals.

Solaray Potassium 99 mg

Solaray is a premium brand in the nutraceutical space and has been in the industry for a long time. Their potassium supplement provides 99 mg of potassium amino acid complex per capsule. The recommended dosage is one capsule per day with a meal and a full glass of water to aid in mineral absorption. Solaray's product adheres to the safety standards set by the United States Pharmacopeia and the National Formulary. The capsules are small to medium in size and easy to swallow. They are also free of artificial colours, flavours, and preservatives, and the company conducts an additional test to ensure their product is gluten-free. However, it is important to note that Solaray does not specifically label this product as gluten-free, so individuals with celiac disease or gluten intolerance should exercise caution.

When choosing a potassium supplement, it is crucial to consult with a healthcare professional to ensure the product is suitable for your individual needs. Additionally, always purchase from reputable brands and prioritise supplements that have been third-party tested for safety and quality.

Frequently asked questions