Pottassium deficiency

JalynRose1
JalynRose1 Posts: 30 Member
in Food and Nutrition
Does anyone have any advice on how to fulfill my potassium requirement everyday? I have tested a couple times with low potassium and I never fulfill my potassium requirement.. What am I missing!?

Oh and PS, please don't say eat a banana!

Replies

  • cwsreddy
    cwsreddy Posts: 998 Member
    Does anyone have any advice on how to fulfill my potassium requirement everyday? I have tested a couple times with low potassium and I never fulfill my potassium requirement.. What am I missing!?

    Oh and PS, please don't say eat a banana!

    I don't know what your diet is like, but as long as you eat a lot of whole foods such as fruits, veggies, and meat products, you'll be fine on potassium. If you eat mostly processed stuff it will be harder. A lot of foods in the database don't have potassium labelled so it's tough - but things like potatoes, coconut water, fish, mushrooms, avocados, dark leafy greens - those are your best bet!
  • draco706
    draco706 Posts: 174 Member
    you might want to take a supplement.
  • knra_grl
    knra_grl Posts: 1,566 Member
    http://www.healthaliciousness.com/articles/food-sources-of-potassium.php <<< Top 10 Foods with high potassium levels
  • concordancia
    concordancia Posts: 5,320 Member
    In the US, potassium is not required for the labels, so it can be very difficult to track.

    Greek yogurt is a high potassium food!
  • cwsreddy
    cwsreddy Posts: 998 Member
    you might want to take a supplement.

    potassium supplements are pretty ... worthless imo.

    they're 99mg a pill, and your daily requirement is 4700mg.

    I don't even want to do that math.
  • MelsAuntie
    MelsAuntie Posts: 2,833 Member
    Eat bananas! Delicious and a great source of potassium.
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    I recently found out that my diet contains NO potassium. Not 1 mg. So I went to buy a supplement. MFP suggests getting 3500mg of potassium a day. The only supplement for sale is 50 mg?!! WFT?! What am I supposed to do, chug a bottle a day?! Apparently, if you want more you have to see a doc and get a scrip because people OD on it all the time.

    The foods highest in potassium are:

    Per 100 grams

    1. White Beans = 561 mg
    2. Spinach( and other dark leafy greens) = 558 mg
    3. Potato (WITH SKIN!!) = 535 mg
    4. Dried Apricots = 1162mg
    5 Salmon = 628 mg


    Bananas actually rank at the bottom of the list at a measly 358 mg per 100g.
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    you might want to take a supplement.

    potassium supplements are pretty ... worthless imo.

    they're 99mg a pill, and your daily requirement is 4700mg.

    I don't even want to do that math.
    Wow! I agree with Reddy. Will wonders ever cease.
    He's posted a fairly good list. Tomatoes/V8 are a quick low calorie boost. Dark chocolate and coconut water, milk, almond milk...
    Check on here:
    http://ndb.nal.usda.gov/ndb/search/list
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    you might want to take a supplement.

    potassium supplements are pretty ... worthless imo.

    they're 99mg a pill, and your daily requirement is 4700mg.

    I don't even want to do that math.

    You can get a scrip for a higher dosage.
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    you might want to take a supplement.

    potassium supplements are pretty ... worthless imo.

    they're 99mg a pill, and your daily requirement is 4700mg.

    I don't even want to do that math.

    You can get a scrip for a higher dosage.
    Not great for the stomach. Better to get it from foods. It's really not that hard if you eat meat fish and veg.
  • cwsreddy
    cwsreddy Posts: 998 Member
    you might want to take a supplement.

    potassium supplements are pretty ... worthless imo.

    they're 99mg a pill, and your daily requirement is 4700mg.

    I don't even want to do that math.
    Wow! I agree with Reddy. Will wonders ever cease.
    He's posted a fairly good list. Tomatoes/V8 are a quick low calorie boost. Dark chocolate and coconut water, milk, almond milk...
    Check on here:
    http://ndb.nal.usda.gov/ndb/search/list

    The sad thing about all this is that you (and everyone else) and I agree on 90% of this stuff.

    It's just that the last 10% gets all contentious. :tongue:
  • SoreTodayStrongTomorrow222
    SoreTodayStrongTomorrow222 Posts: 252 Member
    Yea just take some vitamins...and maybe youre just really dehydrated.... that could cause low potassium - make sure youre getting adequate water and salt - believe it or not, if you drink tons of water - its gonna wash all your vitamins and minerals out... i used to do that and i would become dehydrated and get muscle cramps WHICH SUCK SO HARD - my cure - 1 tsp himilayan pink salt a day. lets me get rid of the water and keep the vitamins - of course, consult with your doctor if your worried about sodium - its a nonissue for me but appears to be a big issue for others.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    walk up the banana section...heheh..okay seriously...salmon, sweet potato, or Idaho 100 potato....next caller
  • SbetaK
    SbetaK Posts: 400 Member
    [/quote]

    (Quote from above:) "I don't know what your diet is like, but as long as you eat a lot of whole foods such as fruits, veggies, and meat products, you'll be fine on potassium. If you eat mostly processed stuff it will be harder. A lot of foods in the database don't have potassium labelled so it's tough - but things like potatoes, coconut water, fish, mushrooms, avocados, dark leafy greens - those are your best bet!"
    [/quote]

    The best news lately it that there is a proposal to revamp food nutrition labels with potassium content to be required on the labels. We all wing it now with googled lists, but this will be great if/when it happens:

    http://www.cnn.com/2014/02/27/health/nutrition-labels-changes/index.html?hpt=he_c1
  • susannamarie
    susannamarie Posts: 2,148 Member
    I recently found out that my diet contains NO potassium. Not 1 mg. So I went to buy a supplement. MFP suggests getting 3500mg of potassium a day. The only supplement for sale is 50 mg?!! WFT?! What am I supposed to do, chug a bottle a day?! Apparently, if you want more you have to see a doc and get a scrip because people OD on it all the time.

    The foods highest in potassium are:

    Per 100 grams

    1. White Beans = 561 mg
    2. Spinach( and other dark leafy greens) = 558 mg
    3. Potato (WITH SKIN!!) = 535 mg
    4. Dried Apricots = 1162mg
    5 Salmon = 628 mg


    Bananas actually rank at the bottom of the list at a measly 358 mg per 100g.

    Potassium is found in dairy (although in minute quantities in butter and cheese), meat, vegetables, fruits, and grains. What do you eat?!

    Since potassium is not required to be on food labels many entries in the database do not include it. I would consider it far more likely that you've simply happened to pick those entries.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    I recently found out that my diet contains NO potassium. Not 1 mg. So I went to buy a supplement. MFP suggests getting 3500mg of potassium a day. The only supplement for sale is 50 mg?!! WFT?! What am I supposed to do, chug a bottle a day?! Apparently, if you want more you have to see a doc and get a scrip because people OD on it all the time.

    The foods highest in potassium are:

    Per 100 grams

    1. White Beans = 561 mg
    2. Spinach( and other dark leafy greens) = 558 mg
    3. Potato (WITH SKIN!!) = 535 mg
    4. Dried Apricots = 1162mg
    5 Salmon = 628 mg


    Bananas actually rank at the bottom of the list at a measly 358 mg per 100g.

    Potassium is found in dairy (although in minute quantities in butter and cheese), meat, vegetables, fruits, and grains. What do you eat?!

    Since potassium is not required to be on food labels many entries in the database do not include it. I would consider it far more likely that you've simply happened to pick those entries.

    Several years away but labels will change to reflect potassium content of the food; they are removing Vitamin A and C content. FDA indicates it is several years away though :)
  • JalynRose1
    JalynRose1 Posts: 30 Member
    Thanks for your input. I'm a vegetarian so I eat plenty of whole foods and vegetables, but no meat. I have not eaten much processed food since I began my diet a couple weeks ago. That is interesting that potassium is not always listed in the nutrition info for food on the site! Maybe that is part of the problem.
  • JalynRose1
    JalynRose1 Posts: 30 Member
    I am considering a supplement. I've read that you should couple a potassium supplement with magnesium supplement as magnesium helps your body absorb other nutrients.
  • JalynRose1
    JalynRose1 Posts: 30 Member
    This is exactly what I was finding when I was researching them!
  • JalynRose1
    JalynRose1 Posts: 30 Member
    That's interesting to know. Thanks for your input!
  • jaz141
    jaz141 Posts: 32
    V8 and coconut water are two good low calorie sources.

    However, before supplementing with potassium, I would supplement with 360mg magnesium citrate. It will help you absorb the potassium from food sources, and most people need more magnesium anyway. In fact, everyone thinks you should take/eat potassium for muscle cramps, but really, magnesium works for muscle cramps MUCH better.
  • Healthy67Chick
    Healthy67Chick Posts: 159 Member
    v8 - 700mg of potassium in (1) 5.5 oz. can
  • SrJoben
    SrJoben Posts: 484 Member
    you might want to take a supplement.

    This is useless advice unless you can get a doctor's prescription. Have you ever looked at the amount of potassium in an over the counter supplement? In the USA at least it's legally restricted to a level that's basically pointless. 99 mg.

    A glass of orange juice contains more potassium than a handful of potassium pills.
  • LinteeBean
    LinteeBean Posts: 7
    you might want to take a supplement.

    This is useless advice unless you can get a doctor's prescription. Have you ever looked at the amount of potassium in an over the counter supplement? In the USA at least it's legally restricted to a level that's basically pointless. 99 mg.

    A glass of orange juice contains more potassium than a handful of potassium pills.

    Agree with Joben.

    I have a diagnosed potassium deficiency - I have for years. Ironically (or not), I LOVE bananas and sweet potatoes and low-sodium V8 juice and tomatoes and lots of other high-potassium foods. I *should* be getting plenty of potassium from my diet. I'm still deficient. In my case, it's because of other medical issues which (long story short) cause higher-than-normal urination and defecation - which causes me to lose potassium.

    I take prescription supplements, have for years, and have my levels tested regularly by my doctor... because (and this is important)
    too much potassium will kill you. Not joking, potassium chloride is used in lethal injections.
    http://www.cdcr.ca.gov/reports_research/lethal_injection.html

    This is why the over-the-counter supplements are at such a low dosage. Also, potassium supplements can cause GI distress.

    Yes, getting nutrients from food is superior to supplements IMO. However, I'd have to eat more than four bananas a day to get the potassium in my prescription supplement - on top of what I already eat.

    So, get tested. Work with a doctor.

    http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassium

    Potassium deficiencies are more common in people who:

    Use certain medicines, such as diuretics and certain birth control pills
    Have physically demanding jobs
    Are athletes
    Have health conditions that affect their digestive absorption, such as Crohn's disease
    Have an eating disorder
    Smoke
    Abuse alcohol or drugs

    What are the risks of taking potassium?

    Side effects. At normal doses, potassium is fairly safe. It may cause an upset stomach. Some people have allergies to potassium supplements.
    Interactions. Potassium supplements may not be safe if you take certain medicines for diabetes, high blood pressure or heart disease. Check with your doctor first if you take any medications before you take potassium supplements.
    Warnings. People with kidney disease, diabetes, heart disease, Addison's disease, stomach ulcers, or other health problems should never take potassium supplements without talking to a doctor first.
    Overdose. Signs of a potassium overdose include confusion, tingling sensation in the limbs, low blood pressure, irregular heartbeat, weakness, and coma. Get emergency medical help immediately.
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    I recently found out that my diet contains NO potassium. Not 1 mg. So I went to buy a supplement. MFP suggests getting 3500mg of potassium a day. The only supplement for sale is 50 mg?!! WFT?! What am I supposed to do, chug a bottle a day?! Apparently, if you want more you have to see a doc and get a scrip because people OD on it all the time.

    The foods highest in potassium are:

    Per 100 grams

    1. White Beans = 561 mg
    2. Spinach( and other dark leafy greens) = 558 mg
    3. Potato (WITH SKIN!!) = 535 mg
    4. Dried Apricots = 1162mg
    5 Salmon = 628 mg


    Bananas actually rank at the bottom of the list at a measly 358 mg per 100g.

    Potassium is found in dairy (although in minute quantities in butter and cheese), meat, vegetables, fruits, and grains. What do you eat?!

    Since potassium is not required to be on food labels many entries in the database do not include it. I would consider it far more likely that you've simply happened to pick those entries.

    Several years away but labels will change to reflect potassium content of the food; they are removing Vitamin A and C content. FDA indicates it is several years away though :)

    I anticipate that. I double check all my entries and correct them if needed. I still find zero potassium in my food. I don't eat dairy, fruit, nuts....
  • kristafb
    kristafb Posts: 770 Member
    I've been told I have potassium defciency & I get horrible leg cramps,especially at night. Coconut water has been a savior for me. I drink a can about an hour before bed & I'm good for the night.
  • titchthetwin
    titchthetwin Posts: 2 Member
    its super important that potassium is monitored by a doctor. too high or too low is really dangerous to your heart. it can cause strange heart beats or heart attacks.

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