F4d991ae6bcc8c23851369ad86fbef7d
2

How to take supplemental potassium ?

by (2407)
Updated September 16, 2014 at 8:01 PM
Created January 16, 2013 at 11:21 PM

I agree we should try and get our nutrients from food. But our soil is depleted, and getting 4-10g of potassium per day as paleo humans got is pretty hard.

Potassium is pretty important for many things, especially nitrogen retention and lean mass formation. I personally feel better getting a lot of it, and I try to keep double the amount of potassium to sodium intake in the least.

I have both potassium bicarbonate, and potassium gluconate. The latter gives my insides a less than pleasant feeling, the former is well tolerated but for a couple issues.

Firstly, it raises my stomach pH. If I take it near food, especially anytime after I eat for many hours, I feel immediate indigestion.

Secondly, because of the first issue, I try to take it in the fasting period from waking until my first meal at midday, on an empty stomach.

I dont add salt or use condiments on my food. So my sodium is pretty predictable. I have a mixture of 10g K-bicarb and 5g NaCl daily, equating to about 4000/2000mg K/Na. I mix it with a liter of water and drink in a couple doses.

This works fine, except I get a weird sort of flush feeling, almost as if my blood pressure or heart rate is affected. Its hard to describe. Its not bad, just noticeable. Makes me a little bit light headed, and can increase my hunger.

Can anyone hack all this apart for me?

Advice and comments?

43873f3cea4f22f91653b0f5ec7ab9d9
396 · February 15, 2013 at 4:38 PM

I take Now Foods Potassium Chloride powder. I take 1/2 tsp every day: 1/4 tsp with breakfast, and 1/4 tsp with dinner. Should I be concerned about too much chloride? 1/2 tsp of the powder is about 40% of my chloride RDA.

3eca93d2e56dfcd768197dc5a50944f2
11682 · February 02, 2013 at 5:02 AM

If they sell beet roots, then they probably sell them with their green leaves intact, so try and check your shops. Vegetable intolerance should go away with some enzyme stimulation too.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:05 AM

Already have low blood pressure. That stuff drops it more.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:04 AM

Veggies, much as I like them, hurt my gut and I'm alot happier having switched to mostly meat diet. That said, beer greens aren't avail here in Japan :/ (but meat sure is!)

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:02 AM

I keep the ratio near 1:1

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 3:58 AM

I get salt too. Add it to my water sometimes.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 3:57 AM

Most of my diet is meat protein, yes. I have plenty of K-Bicarb from www.purebulk.com already which is highest in elemental K, but causes the alkalinity issues. If I drink a bit in the AM whist on my fast, away from, I take get some in me without issue.

Cfdbf3485f0bac5895f86d74afd9fac0
98 · February 01, 2013 at 9:04 AM

without salt those 3 litres just flush away.

Cfdbf3485f0bac5895f86d74afd9fac0
98 · February 01, 2013 at 9:00 AM

is it really so hard to get enough potassium? Are you consuming only meat and protein?

543a65b3004bf5a51974fbdd60d666bb
4373 · January 31, 2013 at 6:00 AM

just checked on nutritiondata, it reports cream of tartar having 16.5 % potassium (ie. 16.5 g per 100 g), so not that high in this context

543a65b3004bf5a51974fbdd60d666bb
4373 · January 31, 2013 at 5:45 AM

have you looked at 'Cream of Tartar'. just realised this is potassium bitartrate. i have no idea the % of potassium in it & how clean it is. chemical symbol is KC4H5O6. http://en.wikipedia.org/wiki/Potassium_bitartrate , http://www.iherb.com/search?kw=Cream+of+Tartar&x=10&y=17#none Let me know what you think...

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 18, 2013 at 1:34 AM

Oops, yes, I meant raise. Alkalinity.

543a65b3004bf5a51974fbdd60d666bb
4373 · January 17, 2013 at 8:51 PM

agreed Amy, raises stomach PH = lowers stomach acidity

Fd70d71f4f8195c3a098eda4fc817d4f
8004 · January 17, 2013 at 5:42 PM

I think you meant to say potassium *raises* your stomach pH. (Higher pH = more alkaline, less acidic ---> bad for digestion.)

Cb9a270955e2c277a02c4a4b5dad10b5
10984 · January 17, 2013 at 2:50 PM

Oh, I just kinda stopped taking it after I got what I believe was Hyperkalemiq, I had mad tingling in my hands, so I was like f' this, I'll get my potassium from food, lol.http://www.livestrong.com/article/509505-tingling-in-hands-feet-high-potassium/

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:54 AM

And your "Willy", that is.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:53 AM

Hmm food for thought. Funny, living in Costa Rica, the men say don't drink coconut water as it lowers your blood pressure and our willy accordingly ;)

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:51 AM

Ok, so You've felt that too? Awful feeling ain't it?! How much and when did you find effective with the K-Bicarb?

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:50 AM

I do use sea salt, when I mix it with K-Bicarb. When I'm not doing that, I salt my food. Gut health wise I use Dr. Ohhirra's.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:47 AM

Yeah too much chloride. The k-Bicarb is cheap and heavy on the K.

543a65b3004bf5a51974fbdd60d666bb
4373 · January 17, 2013 at 2:13 AM

the only sizeable K supp i have seen, is Now Foods Potassium Chloride Powder. iherb.com/… which is basically 'diet salt'. i think its about half/half K & Cl. I was using this for a while, not sure it did much, i decided to stop as i thought i may be getting too much daily Chloride (i also take a fair bit of salt, NaCl, so more Cl there as well). Others may have more useful info in regards to supping with KCl powder

543a65b3004bf5a51974fbdd60d666bb
4373 · January 17, 2013 at 2:12 AM

the only sizeable K supp i have seen, is Now Foods Potassium Chloride Powder. http://www.iherb.com/Now-Foods-Potassium-Chloride-Powder-8-oz-227-g/777 which is basically 'diet salt'. i think its about half/half K & Cl. I was using this for a while, not sure it did much, i decided to stop as i thought i may be getting to much daily Chloride (i also take a fair bit of salt, NaCl, so more Cl there as well). other may have more useful info in regards to supping with KCl powder.

C657d176db6f11f98aeb2a89071e3281
842 · January 17, 2013 at 1:48 AM

So did you get past the water to look at how I take potassium? You can drink as much water as you want. The supplements are awesome.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 1:09 AM

That's way too much water. I'd pee it out all day long. 3 liters is my sweet spot. Well meaning as this advice is, this isn't a hydration problem. Paleo man didn't carry around a water bottle and sip any more than he had a fridge in his have or snacks throughout the day. He also didn't have k-bicarb, but his food had way more k. Anyway, this question isn't about hydration or salt (I take ConcenTrace liquid trace minerals), but potassium supps and when to take them.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 1:05 AM

I'm not dehydrated. I drink 3 liters a day. 68kg.

1b247b3ca673cb9a5c547c69d490de8f
237 · January 16, 2013 at 11:51 PM

Half your weight

Total Views
1.9K

Recent Activity
5bc61961126827414874d0af0b4e33cd

Last Activity
31D AGO

Followers
0

Get Free Paleo Recipes Instantly

8 Answers

6d64cd6dc98d6ab763bd03678a317964
1
2179 · February 01, 2013 at 6:48 AM

Coconut water. A cup contains about 500mg of potassium. Way easier than getting it from pills.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:05 AM

Already have low blood pressure. That stuff drops it more.

5bc61961126827414874d0af0b4e33cd
1
189 · January 17, 2013 at 1:31 AM

Try coconut water. It's got quite a good amount of potassium and other electrolytes and minerals. It's popular with Paleo-inclined athletes. It is said to be isotonic.

You should know that in the U.S. potassium supplements are restricted to 3% of the RDA due to concern about hyperkalemia. A high-concentration potassium chloride solution is what is generally used in lethal-injection executions as it stops the heart. You don't want to go too crazy supplementing with it in excess. Your instinct to try to get your potassium from balanced natural sources is probably a good one.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:54 AM

And your "Willy", that is.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:53 AM

Hmm food for thought. Funny, living in Costa Rica, the men say don't drink coconut water as it lowers your blood pressure and our willy accordingly ;)

7841848bd0c27c64353c583fb7971242
0
7275 · March 29, 2013 at 11:24 AM

I'm usually low in both sodium and potassium when I get bloodwork done. I supplement potassium by mixing potassium chloride (along with some sodium chloride) in most of my drinking water. It tastes great to me, though moreso in some water than in others. For example, I love it in my water in Boston, but don't like it in the water in Portland, OR. I started doing this because I needed more potassium but didn't want to take the potassium pills. I feel by adding it to taste to my water, I'm letting feedback systems work appropriately so that I can regulate my intake.

3eca93d2e56dfcd768197dc5a50944f2
0
11682 · February 01, 2013 at 5:22 AM

Do not take potassium supplements, they're useless at just 99mg. What you need is BEET GREENS, they have the most potassium than any other food. Clean/wash them, chop them, chop some garlic, butter, bone broth and slow-fry them for a while until it's reduced. Add some "potassium salt" if you like (not normal salt, since salt & iodine are antagonists). That's it. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2353/2

3eca93d2e56dfcd768197dc5a50944f2
11682 · February 02, 2013 at 5:02 AM

If they sell beet roots, then they probably sell them with their green leaves intact, so try and check your shops. Vegetable intolerance should go away with some enzyme stimulation too.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:04 AM

Veggies, much as I like them, hurt my gut and I'm alot happier having switched to mostly meat diet. That said, beer greens aren't avail here in Japan :/ (but meat sure is!)

7fc82eebafd44badc73c520f44660150
0
3280 · February 01, 2013 at 4:13 AM

Be careful. There's a reason why the government limits supplements to 99mg per cap. I wild do one serious research on this.

Alo, it's the ratio of potassium to sodium. If u can't eat enough potassium, lower your sodium a bit.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 4:02 AM

I keep the ratio near 1:1

Cb9a270955e2c277a02c4a4b5dad10b5
0
10984 · January 17, 2013 at 1:27 AM

Well I can tell you that you should Not take them with meals. Potassium bicarbonate is basic and will kill your digestion, in a bad way. I know this from personal experience with supplementing with potassium bicarbonate in significant quantities.

Cb9a270955e2c277a02c4a4b5dad10b5
10984 · January 17, 2013 at 2:50 PM

Oh, I just kinda stopped taking it after I got what I believe was Hyperkalemiq, I had mad tingling in my hands, so I was like f' this, I'll get my potassium from food, lol.http://www.livestrong.com/article/509505-tingling-in-hands-feet-high-potassium/

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:51 AM

Ok, so You've felt that too? Awful feeling ain't it?! How much and when did you find effective with the K-Bicarb?

C657d176db6f11f98aeb2a89071e3281
0
842 · January 17, 2013 at 12:01 AM

I also would drink your weight in oz/lb so if you weigh 160, you would take in 5 liters of water. I use this in at least four of my water bottles daily http://www.phmiracleliving.com/p-221-phour-salts.aspx You can listen to the little video. I drink more than my lbs so my other two bottles I use these two products to feed the cells and kill parasites, yeast, bacteria and increase oxygen http://www.phmiracleliving.com/p-390-puriphy.aspx five drops per liter of distilled or ph water with one dropperful of this http://www.phmiracleliving.com/p-306-liquid-chloropheal.aspx between these two types of waters, I am getting potassium all day long. Also, why do you not use salt? A good grey (unprocessed) salt such as Celtic Sea Salt or possibly an unprocessed pink salt like Himalayan is good for you. Our bodies need salt. Just not processed salt. I have been using these products for more than ten years.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 2:50 AM

I do use sea salt, when I mix it with K-Bicarb. When I'm not doing that, I salt my food. Gut health wise I use Dr. Ohhirra's.

C657d176db6f11f98aeb2a89071e3281
842 · January 17, 2013 at 1:48 AM

So did you get past the water to look at how I take potassium? You can drink as much water as you want. The supplements are awesome.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 1:09 AM

That's way too much water. I'd pee it out all day long. 3 liters is my sweet spot. Well meaning as this advice is, this isn't a hydration problem. Paleo man didn't carry around a water bottle and sip any more than he had a fridge in his have or snacks throughout the day. He also didn't have k-bicarb, but his food had way more k. Anyway, this question isn't about hydration or salt (I take ConcenTrace liquid trace minerals), but potassium supps and when to take them.

1b247b3ca673cb9a5c547c69d490de8f
0
237 · January 16, 2013 at 11:51 PM

I'd be drinking have your weight in water oz if your inactive.. that light headed feeling could be dehydration. If you pass out when kneeling or squatting see a doc. Have you had your blood panels done. How I found out I don't need to supplement except d-3 because the sun doesn't shine here in the winter

F4d991ae6bcc8c23851369ad86fbef7d
2407 · February 02, 2013 at 3:58 AM

I get salt too. Add it to my water sometimes.

Cfdbf3485f0bac5895f86d74afd9fac0
98 · February 01, 2013 at 9:04 AM

without salt those 3 litres just flush away.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · January 17, 2013 at 1:05 AM

I'm not dehydrated. I drink 3 liters a day. 68kg.

1b247b3ca673cb9a5c547c69d490de8f
237 · January 16, 2013 at 11:51 PM

Half your weight

Answer Question

Login to Your PaleoHacks Account