How do you get potassium?

I train hard about 10 hrs per week, and I think I have a pretty chronic potassium imbalance. I have frequent, intense, long lasting toe, leg, and foot cramps. I suspect an overall electrolyte imbalance. My fluids also seem way off. I figured I could start by looking at potassium. Looking at what I eat, it seems like I get about half what I am supposed to. The highest natural sources of potassium seem to be fruits and veggies, but they still aren't that high. I eat a lot of fruits and veggies, and that still doesn't get me up to the RDA. I don't dig juice, so I am thinking about supplementing. Does anyone have any suggestions?

I wonder if your problem isn't that you are lacking in magnesium? The muscle cramps make me think that---you also may be lacking in calcium but magnesium deficiencies are much more common unless you don't eat any dairy at all. About 80% of people are deficient in magnesium. Many athletes are prone to severe deficiencies. One thing that is important to remember about potassium is that if you are low in magnesium, you won't store potassium either.

Sounds like you could think about increasing your potassium intake as well, but it is generally available in most foodstuffs--so just eating more may solve that problem. You should be getting roughly the same amount of potassium as you get sodium. Potassium supplements are inadvisable as sudden death is a complication of getting too much. (Not a good prospect!) If you do go that route, it must be carefully supervised by your doc---potassium supplements are, I think, by Rx only. Good luck!

I train hard about 10 hrs per week, and I think I have a pretty chronic potassium imbalance. I have frequent, intense, long lasting toe, leg, and foot cramps. I suspect an overall electrolyte imbalance. My fluids also seem way off. I figured I could start by looking at potassium. Looking at what I eat, it seems like I get about half what I am supposed to. The highest natural sources of potassium seem to be fruits and veggies, but they still aren't that high. I eat a lot of fruits and veggies, and that still doesn't get me up to the RDA. I don't dig juice, so I am thinking about supplementing. Does anyone have any suggestions?

I wonder if your problem isn't that you are lacking in magnesium? The muscle cramps make me think that---you also may be lacking in calcium but magnesium deficiencies are much more common unless you don't eat any dairy at all. About 80% of people are deficient in magnesium. Many athletes are prone to severe deficiencies. One thing that is important to remember about potassium is that if you are low in magnesium, you won't store potassium either.

Sounds like you could think about increasing your potassium intake as well, but it is generally available in most foodstuffs--so just eating more may solve that problem. You should be getting roughly the same amount of potassium as you get sodium. Potassium supplements are inadvisable as sudden death is a complication of getting too much. (Not a good prospect!) If you do go that route, it must be carefully supervised by your doc---potassium supplements are, I think, by Rx only. Good luck!

I don't eat dairy at all. So maybe it is calcium. Sometimes I but those tootsie roll calcium chews. Are those actually effective?

There are good calcium supplements and so-so ones. Calcium carbonate is a common one (it is cheap) but it is not terribly well absorbed. A good calcium supplement should be balanced by magnesium in the amount of 50%---in other words if it has 600 mg. of calcium, it should also have 300 in magnesium. Look also for one that has vitamin D added and has a varied delivery system, i.e. calcium citrate, calcium maleate, calcium gluconate, etc. It should be taken with some kind of acid (as in tomato juice or grapefruit) to enhance uptake. But be aware that if you already have gastric issues, taking a cal/mag supplement could make them worse depending on what the problem is. You really need a doctor's guidance on this. The first stop, as others have mentioned, is to get him to test to see just what your mineral balance looks like and go from there.

Look at your magnesium intake not just your potassium - magnesium is involved in muscle relaxation and general stress management - looking at your diary it's way low on mineral rich foods generally (beans, lentils, nuts, seeds, wholegrains, dark leafy green veggies, dairy).

Yeah, when I was pregnant last year I had a lot of leg cramping due to low mag. I took a calcium/magnesium/zinc supplement and that helped a lot.

Check with doctor... I had severe leg cramps for a few weeks. Increaded potassium, drank quinine, did all the wives tales for leg cramps. Turned out i had a major blood clot that need blood thinners and time to heal.

I have this same struggle. I usually try to incorporate a banana at breakfast or morning snack, and often put half an avocado into a salad with dinner, or use it in a salsa to accompany fish or meat. Half a baked potato topped with spinach and sun dried tomatoes. Homemade sweet potato fries - brushed with flavored olive oil and sprinkled with cajun seasoning.

I also use alot of winter squashes this time of year - butternut/black bean enchiladas, spaghetti squash side dishes (it's great with marinara sauce and parmesan - so is butternut) Lima beans only if I'm desperate!!

Hope this gives you some ideas! I'd love to hear yours!