How much potassium do you take?

haleybop1 · 10-30-2009, 10:12 AM

I've been taking potassium supplements for leg cramps, When I plugged them into fitday I realized I am way under the rda. How much do you all take? My capsules are only 100mg and I thought I was taking a lot by taking 3 which seems to be way under.

Can you over do it on supplements? Some of my nutrients are 200% when I take my multivitamin and am eating a lot of veggies etc.

Lurchy · 10-30-2009, 10:22 AM

Have to be super careful supplementing with potassium due to possible heart related issues. That's why it's only available over the counter in 99-100 mg capsules. Maybe be uber diligent documenting in Fitday and show what you're generally getting to your doc? It would be easier, cheaper, and safer to get a script for a larger dose (if warranted) than guessing on this one.

Looweewoo · 10-30-2009, 10:24 AM

I take one 100mg a day with my multi. I really don't know if that's right, but it keeps the leg cramps away and that's what I wanted.

texastigerlily · 10-30-2009, 10:25 AM

Take magnesium for cramps and up your water. I had severe ones. It took a few days, but it's soooo much better now.

haleybop1 · 10-30-2009, 10:36 AM

Leg cramps get better with a capsule but on fitday I'm getting about 10% of the rda.

Steve Parker, M.D. · 10-30-2009, 09:55 PM

Hi, haleybop.

On my very low-carb diet, I've only been getting 2000 mg of potassium daily. The Food and Drug Administration recommends about 3500 mg/day. The Institute of Medicine recommends a whopping 4700 mg/day.

Why does the IOM recommend so much? That level of intake has been associated with lower rates of particular chronic diseases. How did people in observational studies get so much potassium? High intake of fruits and vegetables, not supplements. If we ate enough fruits and vegetables to get 4700 mg of potassium daily, it wouldn't be a low-carb diet.

No one knows if a potassium supplement offers the health benefits of high fruit and vegetable consumption.

Here's a cheap and easy way to get an extra 610 mg potassium: Morton's Salt Substitute, one quarter teaspoon. I bet Netrition offers good options, too.

Potassium supplements are potentially dangerous to people who have kidney impairment or who take certain medications such as salt-sparing diuretics and ACE inhibitors.

-Steve

Disclaimer: All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary, nutritional supplement, or exercise changes.

haleybop1 · 10-30-2009, 11:20 PM

Thanks Steve for that lengthy answer. I average about 1300mg daily. I'll try that salt and up the green veggies. i'm about to gag on all of these supplements. I'm getting a physical in a few weeks and will have her check my level then. Thanks again....

Steve Parker, M.D. · 10-31-2009, 12:57 AM

I know about the pill gagging. To get 450 mg potassium, I would have to take 5 of my potassium gluconates. On top of my other supplements: one Centrum, one magnesium gluconate, one calcium carbonate, two vitamin Ds. It gets a little old.

E.W. · 10-31-2009, 02:57 AM

The eskimos the original low carbers got a little potasium and magnesium from the deluited sea water they used. 35G of sea salt contains 10.7g sodium, 1.3g magnesium,
.39G potasium a little calcium and a trace of other minerals. Speaking of the eskimos
they too found out they needed to limit the protene and get most of there calories from
fat. I also found a salt subsitute article subjesting a mix of ~50% sodium cloride,~35%
potasium cloride and ~15% magnesium cloride or magnesium sulfate they subjested that
the added magnesium made the mix tast a little better.

jem51 · 10-31-2009, 05:19 PM

a good portion of that RDA should be coming from your food.
most peop only need a small dose to control cramps.
that said, i always take the smallest dose and go up from there, in small increments.

quiet_observer · 10-31-2009, 07:36 PM

Quote:

Originally Posted by haleybop1

I've been taking potassium supplements for leg cramps, When I plugged them into fitday I realized I am way under the rda. How much do you all take? My capsules are only 100mg and I thought I was taking a lot by taking 3 which seems to be way under.

Can you over do it on supplements? Some of my nutrients are 200% when I take my multivitamin and am eating a lot of veggies etc.

I don't really take potassium supplements. I pretty much just quit using sodium salt and switched to potassium salt.

Bonnie · 11-01-2009, 01:25 AM

I only take one and I only take it when I'm having problems with leg or foot cramps.

Mona · 11-01-2009, 01:50 AM

I take a prescription 20 mEq potassium tablet. I'm not sure what that works out to in milligrams, but it's a big ol' honkin horse pill.

I'm on a blood pressure medication that causes me to have low potassium.

I just re-inducted 3 days ago and I am having horrible leg/foot cramps when I sleep.

10-30-2009, 10:12 AM	#1
haleybop1 Senior LCF Member Join Date: Sep 2009 Posts: 148 Gallery: haleybop1 Stats: 180/155/145 WOE: atkins Start Date: 8/16/09	How much potassium do you take? I've been taking potassium supplements for leg cramps, When I plugged them into fitday I realized I am way under the rda. How much do you all take? My capsules are only 100mg and I thought I was taking a lot by taking 3 which seems to be way under. Can you over do it on supplements? Some of my nutrients are 200% when I take my multivitamin and am eating a lot of veggies etc.

10-30-2009, 09:55 PM	#6
Steve Parker, M.D. Senior LCF Member Join Date: Oct 2009 Location: Scottsdale, Arizona USA Posts: 168 Gallery: Steve Parker, M.D. Stats: 170/155/155 WOE: Ketogenic Mediterranean Diet (not Spanish) Start Date: September 1, 2009	Hi, haleybop. On my very low-carb diet, I've only been getting 2000 mg of potassium daily. The Food and Drug Administration recommends about 3500 mg/day. The Institute of Medicine recommends a whopping 4700 mg/day. Why does the IOM recommend so much? That level of intake has been associated with lower rates of particular chronic diseases. How did people in observational studies get so much potassium? High intake of fruits and vegetables, not supplements. If we ate enough fruits and vegetables to get 4700 mg of potassium daily, it wouldn't be a low-carb diet. No one knows if a potassium supplement offers the health benefits of high fruit and vegetable consumption. Here's a cheap and easy way to get an extra 610 mg potassium: Morton's Salt Substitute, one quarter teaspoon. I bet Netrition offers good options, too. Potassium supplements are potentially dangerous to people who have kidney impairment or who take certain medications such as salt-sparing diuretics and ACE inhibitors. -Steve Disclaimer: All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary, nutritional supplement, or exercise changes. __________________ Steve Parker, M.D.

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10-30-2009, 10:22 AM	#2
Lurchy MAJOR LCF POSTER! Join Date: Apr 2007 Posts: 1,507 Gallery: Lurchy	Have to be super careful supplementing with potassium due to possible heart related issues. That's why it's only available over the counter in 99-100 mg capsules. Maybe be uber diligent documenting in Fitday and show what you're generally getting to your doc? It would be easier, cheaper, and safer to get a script for a larger dose (if warranted) than guessing on this one.

10-30-2009, 10:24 AM	#3
Looweewoo MAJOR LCF POSTER! Join Date: Sep 2009 Location: Kentucky Posts: 2,321 Blog Entries: 25 Gallery: Looweewoo Stats: 420/319/308/250 - 6'2" WOE: Carnivore / T2 Diabetic Start Date: Restart 10/17/2009 The best is yet to come!	I take one 100mg a day with my multi. I really don't know if that's right, but it keeps the leg cramps away and that's what I wanted.

10-30-2009, 10:25 AM	#4
texastigerlily Senior LCF Member Join Date: Sep 2009 Location: Texas Posts: 720 Blog Entries: 1 Gallery: texastigerlily Stats: 221/181/120 WOE: 20 below carbs a day	Take magnesium for cramps and up your water. I had severe ones. It took a few days, but it's soooo much better now.

10-30-2009, 10:36 AM	#5
haleybop1 Senior LCF Member Join Date: Sep 2009 Posts: 148 Gallery: haleybop1 Stats: 180/155/145 WOE: atkins Start Date: 8/16/09	Leg cramps get better with a capsule but on fitday I'm getting about 10% of the rda.

10-30-2009, 11:20 PM	#7
haleybop1 Senior LCF Member Join Date: Sep 2009 Posts: 148 Gallery: haleybop1 Stats: 180/155/145 WOE: atkins Start Date: 8/16/09	Thanks Steve for that lengthy answer. I average about 1300mg daily. I'll try that salt and up the green veggies. i'm about to gag on all of these supplements. I'm getting a physical in a few weeks and will have her check my level then. Thanks again....

10-31-2009, 12:57 AM	#8
Steve Parker, M.D. Senior LCF Member Join Date: Oct 2009 Location: Scottsdale, Arizona USA Posts: 168 Gallery: Steve Parker, M.D. Stats: 170/155/155 WOE: Ketogenic Mediterranean Diet (not Spanish) Start Date: September 1, 2009	I know about the pill gagging. To get 450 mg potassium, I would have to take 5 of my potassium gluconates. On top of my other supplements: one Centrum, one magnesium gluconate, one calcium carbonate, two vitamin Ds. It gets a little old.

10-31-2009, 02:57 AM	#9
E.W. Senior LCF Member Join Date: Oct 2009 Posts: 79 Gallery: E.W.	The eskimos the original low carbers got a little potasium and magnesium from the deluited sea water they used. 35G of sea salt contains 10.7g sodium, 1.3g magnesium, .39G potasium a little calcium and a trace of other minerals. Speaking of the eskimos they too found out they needed to limit the protene and get most of there calories from fat. I also found a salt subsitute article subjesting a mix of ~50% sodium cloride,~35% potasium cloride and ~15% magnesium cloride or magnesium sulfate they subjested that the added magnesium made the mix tast a little better.

10-31-2009, 05:19 PM	#10
jem51 MAJOR LCF POSTER! Join Date: Jul 2005 Location: south central OR Posts: 2,475 Gallery: jem51 Stats: oh so happy at 120 WOE: EFGT Start Date: controlled carb '97-98	a good portion of that RDA should be coming from your food. most peop only need a small dose to control cramps. that said, i always take the smallest dose and go up from there, in small increments.

11-01-2009, 01:25 AM	#12
Bonnie _catzy_ Join Date: Jul 2003 Posts: 19,640 Gallery: Bonnie Stats: 220/144/145 WOE: Atkins Start Date: July 2003	I only take one and I only take it when I'm having problems with leg or foot cramps.

11-01-2009, 01:50 AM	#13
Mona MAJOR LCF POSTER! Join Date: Feb 2003 Location: Springfield, OR Posts: 1,802 Gallery: Mona Stats: 384/353/175 42y.o. 5'10" WOE: Atkins Start Date: 12/1999 Umpteen restarts and counting....	I take a prescription 20 mEq potassium tablet. I'm not sure what that works out to in milligrams, but it's a big ol' honkin horse pill. I'm on a blood pressure medication that causes me to have low potassium. I just re-inducted 3 days ago and I am having horrible leg/foot cramps when I sleep.