Potassium

[Sarumyan]

I seemed to always struggle with getting 100% of it. However, my sodium intake is usually 200-250% the RDA.

To balance it out - 1. I am drinking spinach/banana shake almost everyday. 2. I bought sodium-free salt (640mg of potassium chloride per spoon).

Any other tips on how to balance it out? Should I add some dried fruits or tomatoes?

 

[Amerikuracana]

Low sodium spicy V8 gives you all the potassium you need. Tastes good.

 

[Sarumyan]

Holy sh$t! It does have a lot of potassium. Is it dangerous though to get potassium from artificial sources?

I have heard you can overdose on Pot. supps quite easily.

 

[EvilDDS]

Do you use coconut water to make your shakes? It's loaded with potassium

 

[EvilDDS]

I also drink Simply Orange orange juice for a dose of potassium with breakfast

 

[Badger67]

I would sooner just eat vegetables that contain a decent amount of it then take a regular multi vitamin and call it a day. The Na/ K+ channels are very finnicky when overloaded.

As an example, per 100g of broccoli and cauliflower, you get 8-9% of K+ . Not a bad way to load on some good veggies that go with anything. Spinach is another good source and contains heme/non-heme iron. Salmon also has a goodly amount of it. So, a bed of spinach and a salmon fillet goes well with some butter, herb and lemon.

 

[Seriously-Dead]

Holy sh$t! It does have a lot of potassium. Is it dangerous though to get potassium from artificial sources?

I have heard you can overdose on Pot. supps quite easily.

V8 does not have potassium that's artificially added. It's just from the vegetables/fruit.

As for potassium intake, the upper limit is very high. As long as you aren't getting 5000-7000mg from artificial sources, you're fine. Lots of research has been done using 3000mg of supplemental potassium with no adverse effects in healthy people. The most common side effect for supplemental potassium is GI discomfort -- so you'll know when you've crossed the line. As of now, government bodies can't even set an upper limit for potassium because there's so little evidence of adverse events.

But really, want an easy way to get potassium in without sacrificing calories? Eat cantaloupe, honeydew, or any other melon daily. One of those suckers packs +2000mg of K for 300-400 calories.

If you skip to page 409, this is a good resource on potassium upper limit (the whole document is a great resource for any nutrient ULs).

http://www.efsa.europa.eu/en/ndatopics/docs/ndatolerableuil.pdf

 

[Sarumyan]

Thanks bros. To be honest daily V8 and Sodium-free salt sound like the easiest options.

 

[KylePulley]

Trop 50 orange juice is nice replacement for coconut water. I use it for shakes, 400mg of potassium for 50 cals (250ml). The sweet tangy acid flavor makes 100000x better tasting shakes. I think coconut water tastes like rotten apple juice.