Potassium Intake

newbies
science
#1

So, as I understand it, electrolytes get flushed out of the body more quickly on Keto, which means more electrolytes are required with the diet. This explains why 5,000mg of sodium are recommended, but I keep hearing 1,000mg is the recommended daily amount of potassium on Keto, and that one shouldn’t consume too much at once. However, the recommended daily amount off of Keto seems to be 4,700mg! Is 1,000mg just a minimum, or is there a reason to eat less of it on Keto?

#2

Remember you do not (and should not) rely on supplements for your mineral and vitamin intake. You should be getting the bulk of them from the best place - food. Avocados are loaded with potassium for example. Getting extra sodium is important in itself if you do not get enough through food but also because it helps retain potassium. You have to be careful also with some minerals and vitamins about taking too much if you use supplements - potassium is one. You would have a hard time eating too much potassium I suspect unless you already have high levels and are going a bit mad on potassium-rich foods.

#3

Good to know. I love avacados, mushrooms, pumpkin seeds, etc. So, when I hear take in 1,000mg, are they saying take in at least that to make up for the diuretic effect of Keto?

#4

I believe that is right, yes. I have never supplemented potassium though. I do take magnesium because I find it really helpful for restless legs and also headaches. I use a good whack of salt as seasoning but don;t take extra as a supplement. It may be something that balances out over time? Any symptoms attributed to electrolytes like feeling a bit dizzy, headaches, etc. I have always thrown downs some extra salt and maybe mag. That is just me though. many people swear by potassium. I am wary of taking too many supplements and throwing the balance in my body.

(JennyBelle ) #5

Oh that is just what I needed to hear. I have been having a hard time taking potassium as it upsets my stomach, even after eating. I do supplement with a magnesium calm drink for my leg cramps, Epsom salts baths, and I have grown quite fond of drinking a little sea salt water when I get headaches. Besides all of that, eating a cheese crisp dipped in guacamole adds just the right amount of sodium intake yummm!

(Toni Peter) #6

I’ve seen a few keto articles saying you 1000mg MORE on a keto diet than the average diet 4700mg as you said). I interpret that to mean a keto adult should get 5700mg of K per day.

(Michelle) #7

I have been Keto now 2.5 months. I eat avocado daily, with salt, and I take magnesium at night, and a multi vitamin. I’ve never supplemented with extra electrolytes or extra salt.

Listen to your body. If you feel woozy, drink electrolytes, but get most of your nourishment from the foods you eat.

Don’t worry about what “they” say.

(Mike W.) #8

The only time you should worry about low potassium is when your blood panel says you’re deficient. Eat lots of leafy greens and avocado and KCKO.

#9

@JennyBelle it makes me sick to my stomach too.

#10

Agree!!