Potassium

[Healthiernewme 81]

If we are supposed to get approx. 4000 mg of potassium a day, I can't understand how it is possible to get it from food/drink given how little we eat. Does anyone keep track of how much they get a day?

[SerendipityHappens 1,594]

Healthiernewme, I track my potassium.. I'm at around 3000 a day...Early out I was getting leg cramps so I started being more diligent. My bloodwork at 3 months came back fine and haven't had any more problems. I make a conscious effort to include potassium rich foods but it's still a challenge. If I'm really lacking I'll drink a Vitamin Water Zero Revive to get that 880 mg of potassium, for a while I was drinking one every day and it helped but now that I'm eating a bit more and not doing low carb I'm able to get more potassium from food.< /p>

[Georgia 2,911]

What are some other foods besides bananas?

[Healthiernewme 81]

SerendipityHappens: Please tell us how you manage 3,000 mg a day...

Even when I drink the coconut Water, I still come under 2,000. Ugh:(

[Fiddleman 4,376]

Coconuts have a good amount of potassium in them. I like to drink coconut Water and have centered on the VitaCoco brand because it is the most highly rated for health benefits and nutrition. VitaCoco does not have a lot of potassium at 18% RDA, but it helps. costco sells it at about 14 dollars for 12 11.1 ounces containers. Each container is about 100 calories. I do not know if this is good or bad, but it has no affect on my goals and is really a refreshing way to get real hydration.

Each vitacoco serving has 640 mg, so it would take approximately 5 of these to hit 3000 mg. doable in a day, sure, but the calories would add up to 500. I suppose if you take pure potassium supplementation, it would be easy to hit 3000-4000mg. I am going back to Vitamin shoppe today ( home away from home. Lol) so will see what the supplementation options are for potassium out of a bottle.

[Healthiernewme 81]

I know Salmon and Spinach are high in potassium. Also, bananas, avocados, white mushrooms, yogurt and dried apricots have good amounts.

[Healthiernewme 81]

Each vitacoco serving has 640 mg, so it would take approximately 5 of these to hit 3000 mg. doable in a day, sure, but the calories would add up to 500. I suppose if you take pure potassium supplementation, it would be easy to hit 3000-4000mg. I am going back to Vitamin shoppe today ( home away from home. Lol) so will see what the supplementation options are for potassium out of a bottle.

Thanks, Fiddleman. That information would be very useful. I just really can't see how we can get the potassium in, given that we eat a reduced amount of food now.

[SerendipityHappens 1,594]

flounder is a great low carb source of potassium for three ounces it has 100 calories and 300 mg of potassium.. Also adding a 3 ounce shot of kale juice to your beverage adds 60 calories and 400 mg of potassium. One scoop of my Protein Powder has 390 mg of potassium and only one carb. Half of an avocado has 125 calories and 375 mg of potassium. 1/4 cup of cooked spinach is just 10 calories and 200 mg of potassium. It all adds up.

[RickM 1,753]

The best potassium supplement that I have found (since non-Rx supplements are near useless at 3% RDA max,) is low sodium V8 juice, at around 1100mg per 11.5 oz can, and about 70 cal. Alternate that with the coconut Water to avoid getting tired of either.

My wife is on Rx liquid supplement (and not always that compliant!) and mixes it with orange or tangerine juice to make it palatable (and as a bonus the juice is a decent source, if a bit hi-cal.)

[fp9107 121]

Take a look at this article I just read yesterday on Potassium. It might help.

http://www.healthaliciousness.com/articles/food-sources-of-potassium.php