How much Potassium and Magnesium our body needs? in a range?, I bought 100% pure potassium and magnesium citrate and I want to know how much I have to use. In the packages it says 2.5 - 5gr of Potassium and Magnesium it says 1 -4 gr.
Need to watch out for hyperpotasemia tho.
300mg or 0.3g of magnesium citrate is a good starting point. You will need to test gut tolerance.
What are the dose recommendations on the labels?
Each person will be different in what they need.
It is a tough question to answer accurately.
What is the structure of your ketogenic eating plan?
In the packages it says 2.5 - 5gr of Potassium and Magnesium it says 1 - 4 gr.
Structure of my keto is 70% Fat, 30% Protein (120gr of Protein, 80kg * 1.5, aprox 650gr of Meat half chicken, half red meat).
In regards of fats, fat from meat, butter, coconut oil, olive oil. IF 16:8, TMAD. No exercise this month.
That looks like a carnivore way of eating?
Start at the low end of the range and see how you feel in your stomach and bowel movements.
Just start with magnesium alone. Save the potassium for later.
Do you have any deficiency symptoms?
Well, Im tired, even after 9 hs of sleep, and I sleep very well, no hot, nor cold In less than 10 min Im unconscious.
I have some muscle spasms when im sit working. Same when Im on the bed.
But besides that, I dont meet a certain amount of potassium (lot of places says 4.5gr), because meat or fat does not give that good amount of potassium.
Welp, I started with 500mg of Magnesium and 3000mg of Potassium.
First thing I felt after drinking the potassium was some anxiety and my heart rate went up, also the need to go to the bathroom.
Maybe 2000mg of potassium?
Why do you think you need potassium? As long as you are getting enough sodium your potassium should just about take care of itself. If you did need to supplement potassium, I don’t think you would need to add so much.
Same here, without supplementation my potassium intake is pretty bad minus red meat. Plus, if you’re raising sodium you should keep your sodium/potassium in balance. I fight higher blood pressure and need to keep my up pretty descent to fight it.
Noice.
I had a deficit of 3grams of Potassium, I think Im good with sodium (5 to 8 grams).
Remember that 5-8 g of sodium translates to 12.5-20 g of sodium chloride. Three grams of potassium translates to 5.7 g of potassium chloride.
this is pottassium citrate 100% pure. So you are saying 3gr of Potassium Citrates equals 5.7g of potassium chloride, and this is important because?.
No.
Potassium citrate contains 38.28% potassium. Potassium chloride contains 52.45% potassium. So 3 gr of potassium citrate equals the potassium in 2.19 gr of potassium chloride.
@PaulL is saying that 3 grams of potassium is contained in 5.7 grams of potassium chloride.
PS: This is important because if you’re going to supplement sodium and potassium you need to know how much you’re adding. If you have issues on keto that might be related to electrolyte levels, you need to know how much sodium, potassium etc are contained in various foods and supplements.
Ok, let me know if this is wrong, I dont want to die from Hyperkalemia.
The amount of potassium needed per day (Aprox) for an adult is:
4,500 mg/day Aprox.
So the amount of potassium in 1000mg in Potassium Chloride is:
I recon in my meals I eat aprox 1500mg of Potassium. So I need 7850mg (7.8gr Aprox) of Pottassium Citrate, is that correct?
The problem with magnesium is many supplements only list the amount of it combined with the carrier. Like magnesium glycinate or magnesium citrate, etc. You have to dig to find how much actual elemental magnesium is in there. Normally it says 500mg and it’s really only about 100mg of actual magnesium. I took too little for decades not understanding this.
@Nickso Make life easier for yourself, just use French’s No Salt. The amount of potassium is listed on the label per 1/4 tsp / 1.3 gr. It’s way cheaper than buying supplement tablets.
You’re more likely to suffer hypokalemina than hyperkalemia.