Best Potassium Supplements For Keto Dieters

Potassium is an essential mineral for the body, and a potassium deficiency can lead to muscle cramping, weakness, fatigue, and other symptoms. While dietary potassium is typically sufficient to meet the body's needs, certain factors, such as following a keto diet, can decrease potassium levels. When it comes to potassium absorption on a keto diet, the form of potassium and the source from which it is obtained can make a significant difference. Potassium citrate, a commonly used form, is inexpensive and effective in treating kidney stones and low potassium levels. However, it contains citric acid, which some people report prevents them from entering ketosis. On the other hand, potassium chloride is recommended for keto dieters as it does not contain citric acid. Potassium can be obtained from various food sources, including avocados, Brussels sprouts, mushrooms, zucchini, and salmon. Additionally, supplements are available, but it is important to consult a doctor before taking them.

Potassium Chloride vs Potassium Citrate

Potassium is an important mineral and electrolyte that supports nerve transmission, kidney function, and heart and muscle contraction. While potassium is commonly found in many foods, certain medical conditions or medications can lower potassium levels in the body. This may cause hypokalemia, or low potassium levels, which can lead to muscle pain or weakness, fatigue, high blood pressure, and other symptoms. In such cases, a potassium supplement may be recommended.

Two common forms of potassium supplements are potassium chloride and potassium citrate. Here is a comparison between the two:

Potassium Chloride

• Potassium chloride is a first-choice medication for preventing and treating hypokalemia (low potassium levels).
• It is available in various dosage forms, such as powder packets, liquid, and extended-release (ER) capsules and tablets.
• The adult dose for treating hypokalemia is typically 40 mEq to 100 mEq per day, while the dose for preventing hypokalemia is 20 mEq per day.
• It can also help replace chloride lost due to diuretic medications, vomiting, or diarrhea.
• Side effects of potassium chloride include nausea, diarrhoea, stomach pain, and hyperkalemia (high potassium levels).
• It is available as a generic medication and under brand names like K-Tab, Klor-Con, and Klor-Con M.

Potassium Citrate

• Potassium citrate is used to treat and prevent certain types of kidney stones.
• It is available only as an ER tablet.
• It is equivalent to the brand-name medication Urocit-K.
• Common side effects include nausea, diarrhoea, stomach pain, and hyperkalemia.
• It should be taken with food and plenty of water to ensure proper elimination of waste from the urine.

Comparison

• Both potassium chloride and potassium citrate have similar side effects and should be taken with food.
• They are both available in generic versions, which may save on costs.
• Potassium chloride is used to raise potassium levels, while potassium citrate is used for kidney stones.
• Potassium chloride has more dosage forms, while potassium citrate is only available as an ER tablet.

In summary, while both supplements contain potassium, they are quite different and cannot be substituted for each other. The choice between the two depends on individual needs and should be made in consultation with a healthcare provider.

Signs of low potassium

Low potassium, or hypokalemia, can be caused by a variety of factors, including eating disorders, laxative overuse, chronic kidney disease, and genetic disorders. Some people with low potassium may not experience any symptoms, but for others, the consequences can be severe and even life-threatening. Here are some of the most common signs that you may be suffering from low potassium:

• Fatigue and Weakness: Potassium is essential for nerve and muscle function, so when levels are low, people often experience fatigue and muscle weakness. This can range from general tiredness to severe weakness that makes it difficult to move your arms or legs.
• Abnormal Heart Rhythm (Arrhythmia): Low potassium can affect the electrical activity of the heart, leading to skipped heartbeats, palpitations, and in severe cases, cardiac arrest. If you experience any heart palpitations, seek urgent medical assistance.
• High Blood Pressure: Also known as hypertension, this can be a sign of low potassium. Potassium helps regulate blood pressure, and a diet high in potassium from whole food sources may help lower blood pressure.
• Gland and Tissue Swelling: This can be a sign of low potassium levels and is often accompanied by other symptoms such as fatigue and muscle weakness.
• Muscle Cramps and Spasms: Potassium is crucial for muscular contractions, and a deficiency can lead to painful muscle cramps and spasms, especially in the legs.
• Nausea, Bloating, and Abdominal Cramping: Low potassium can affect the digestive system, leading to nausea, bloating, and tummy cramping.
• Tingling or Numbness: Some people may experience a tingling sensation or numbness in their arms or legs due to low potassium levels.
• Psychological Symptoms: In some cases, low potassium can lead to abnormal psychological behaviour, including depression, psychosis, delirium, confusion, or hallucinations.
• Increased Urination and Thirst: Passing large amounts of urine (polyuria) and feeling very thirsty can be a sign of low potassium. This is often accompanied by other symptoms such as fatigue and muscle weakness.
• Fainting: Low blood pressure due to low potassium levels can lead to fainting spells.

If you are experiencing any of these symptoms, it is important to seek medical advice, especially if you are taking diuretics or have a medical condition that affects your potassium levels.

Potassium-rich foods on keto

Potassium is the third most abundant mineral in the body and is one of the major electrolytes, along with sodium, calcium, chloride, and magnesium. Electrolytes are important for various bodily functions, including heartbeat regulation, body temperature management, and neurological functions.

According to the National Health and Nutrition Examination Survey (NHANES), a diet high in potassium from whole food sources may lower blood pressure by counteracting the effect of sodium. Potassium also helps keep blood vessels and arteries soft and prevents the harmful buildup of calcium.

While potassium-rich foods like bananas, potatoes, black beans, and yogurt are typically recommended, they are not keto-friendly due to their high carb and sugar content. Here are some potassium-rich food options that are suitable for a ketogenic diet:

• Avocados: One medium Hass avocado provides 689 mg of potassium, equivalent to 20% of the recommended daily intake. Avocados are also packed with healthy fats, dietary fiber, and essential vitamins and minerals.
• Brussels Sprouts: One cup of cooked Brussels sprouts delivers 494 mg of potassium, or 14% of the recommended daily intake (RDA). They also provide 4g of protein, 4g of fiber, over 150% of vitamin C, and over 200% of vitamin K for just 60 calories.
• Mushrooms: Portobello and white button mushrooms offer 630 mg of potassium, or 18% of the daily value. They also provide 5g of protein for just 3g net carbs.
• Summer Squash or Zucchini: A cup of zucchini provides 13% of the recommended intake of magnesium and 10% of potassium (455 mg). It is a versatile vegetable with less than 30 calories, 40% of the recommended vitamin A intake, and 2.5g of fiber.
• Pumpkin Seeds: One ounce of pumpkin seeds contains 226 mg of potassium, or 6% of the recommended daily intake (RD). They are also a good source of magnesium, zinc, healthy omega-3 fatty acids, and the amino acid tryptophan, which promotes restful sleep.
• Spinach and Leafy Greens: Cooked spinach provides 836 mg of potassium, or 19% of the recommended daily value (DV). It is also an excellent source of vitamins A and K and manganese. Other leafy greens like beet greens and Swiss chard also have high levels of potassium.
• Wild-Caught Salmon and Other Fatty Fish: A six-ounce serving of wild-caught salmon provides 1,068 mg of potassium, or 31% of the recommended daily intake. Other potassium-rich fatty fish include pompano, with 30% of the potassium intake in a 6 oz fillet, and clams, with 18% of potassium needs in a 3.5 oz serving.
• Pork Chops: A single pork chop contains 532 mg of potassium, along with 9g of fat and 40g of protein.

In addition to these food sources, coconut water is also a good source of potassium, providing 515 mg or 14% of the DV per cup. However, it should be consumed in moderation on keto due to its higher carb count.

While it is always best to get potassium from whole foods, potassium supplements can be considered in consultation with a healthcare professional. Potassium chloride is generally recommended over potassium citrate for a ketogenic diet, as the latter contains citric acid, which may prevent the body from entering ketosis.

How much potassium on keto

Potassium is the third most abundant mineral in the body and is one of the major electrolytes, along with sodium, calcium, chloride, and magnesium. Electrolytes are important chemicals that our bodies need to function properly.

According to the National Institutes of Health (NIH), adult females should get 2,600 mg of potassium a day, while adult males should get 3,400 mg. However, other sources suggest that the recommended daily intake value of potassium is 4,700 milligrams.

On a ketogenic diet, it is recommended to consume on average 3000-4000 mg of potassium. This is because the keto diet may deplete the body of potassium and other electrolytes, especially when you first begin. This is due to the elimination of carbs from your diet, which causes a depletion of glycogen stores and a subsequent flushing out of water and electrolytes.

Best Sources of Potassium on Keto

It is always best to try to get your potassium from whole foods rather than supplements. Some good sources of potassium that are keto-friendly include:

• Avocados: One medium Hass avocado provides 689 mg of potassium, or 20% of your recommended daily intake.
• Brussels sprouts: One cup of cooked Brussels sprouts delivers 494 mg of potassium, or 14% of your RDA.
• Mushrooms: Portobello and white button mushrooms provide 630 mg of potassium, or 18% of your daily value.
• Summer squash or zucchini: One cup of zucchini gives you 13% of your potassium requirement (455 mg).
• Pumpkin seeds: One ounce provides 226 mg of potassium, or 6% of your recommended daily intake (RD).
• Spinach and other leafy greens: One cup of cooked spinach provides 271 mg of potassium. Other leafy greens such as beet greens and Swiss chard also have high levels of potassium.

Potassium Supplements

If you are unable to get enough potassium from your diet, you may consider taking a supplement. However, it is important to speak to your doctor first, especially if you have kidney issues. Most potassium supplements come in 99-milligram doses to limit the risk of hyperkalemia.

Symptoms of Low Potassium

It is important to ensure you get enough potassium, especially on a keto diet. Symptoms of low potassium, or hypokalemia, include:

• Fatigue, both physical and mental
• High blood pressure
• Gland and tissue swelling
• Muscle and leg cramps
• Muscle weakness and aches
• Nausea, bloating, and tummy cramping

Benefits of Potassium

Getting enough potassium has several health benefits, including:

• Lowering blood pressure: Potassium has been shown to lower blood pressure, especially in salt-sensitive individuals.
• Preventing kidney stones: Potassium increases calcium absorption in the kidneys and reduces the risk of kidney stone formation.
• Supporting blood sugar control: Potassium supports insulin release and may help lower the risk of type 2 diabetes.
• Promoting bone health: Potassium may boost bone mineral density by promoting a healthy pH in the body.

In conclusion, while on a keto diet, it is important to ensure you are consuming adequate amounts of potassium, either through whole food sources or supplements. This will help maintain proper bodily functions and prevent negative health consequences associated with potassium deficiency.

Potassium supplements

Potassium is the third most abundant mineral in the human body and is a major electrolyte, along with sodium, calcium, chloride, and magnesium. Electrolytes are chemicals that our cells need to function.

Low potassium levels, or hypokalemia, can lead to muscle cramping, weakness, fatigue, and other symptoms. Potassium supplements can help, although they cannot treat the underlying causes of hypokalemia.

Factors that can decrease potassium levels include:

• Eating following a period of starvation
• Overconsuming laxatives
• Following a keto diet
• Eating clay (a type of pica)

Potassium and the Keto Diet

The keto diet is a high-fat, low-carbohydrate, moderate-protein diet. It can be followed to assist with weight loss and may also help people with certain conditions, such as diabetes and traumatic brain injury. However, it may also involve some risks, such as metabolic acidosis (MA), which can lead to kidney problems and a loss of bone mineral density.

A 2020 study suggests that oral potassium citrate supplementation may prevent the risk of MA in children following a keto diet. Potassium citrate acts as an alkalizing agent to counteract the potential for MA. However, further studies are needed to determine whether everyone following a keto diet should take a potassium citrate supplement.

Types of Potassium Supplements

Potassium Citrate

Potassium citrate is a potassium salt of citric acid. It is used to manage, prevent, or treat conditions such as renal tubular acidosis, kidney stones, and low potassium levels. It can also be added to foods to enhance flavor, add potassium, or regulate acidity.

Potassium Gluconate

Potassium gluconate is composed of potassium and gluconic acid. It is used to manage, prevent, or treat low potassium levels. It can also be used to regulate the acidity or add potassium to a food product.

Recommended Dosage

The recommended daily intake of potassium for adults is around 4,700 milligrams. However, it is important to note that the FDA does not allow companies to sell potassium tablets with more than 99 milligrams of potassium, which is approximately 2% of the recommended daily allowance for adults.

Best Potassium Supplements

• Best vegan potassium capsule: NOW Supplements Potassium Citrate 99 mg. This supplement is vegan and soy-, nut-, and gluten-free. It supports electrolyte balance, pH, and proper muscle contractions. The recommended dosage is one capsule, one to five times daily with food.
• Best for high serving volume: Nutricost Potassium Citrate 99 mg. This supplement is non-GMO and gluten-free. The manufacturers recommend taking one capsule with eight to 12 ounces of water or as directed by a doctor. Each bottle contains 500 capsules, making it suitable for long-term use.
• Best for potassium gluconate: CVS Health Potassium Gluconate 650 mg Caplets. These supplements contain 99 mg of potassium from 650 mg of potassium gluconate, providing 2% of the recommended daily intake. They are vegan and gluten-free and do not contain soy, artificial colors, flavors, or preservatives.
• Best liquid potassium: Trace Minerals Liquid Ionic Potassium Supplement. This supplement is an option for people who have difficulty swallowing capsules or tablets. Each serving provides 99 mg of potassium, along with a range of other minerals, including magnesium, chloride, and sodium. It can be added to drinks or food.

Precautions

It is important to speak with a doctor before taking any potassium supplement to ensure proper dosage and avoid potential side effects. High doses of potassium can lead to high potassium levels, or hyperkalemia, which can be life-threatening.

Additionally, potassium supplements should not be used to replace a healthy diet. It is always best to prioritize getting potassium from dietary sources, such as dried apricots, lentils, squash, prunes, potatoes, kidney beans, and bananas.

Frequently asked questions