Potassium deficiency

superpowers2016
superpowers2016 Posts: 76 Member
in Food and Nutrition
Hey guys, I was looking at my food diary and I am constantly under my potassium goal according to MFP. I even bought at supplement (99 mg) that I take once to twice a day and that doesn't even put a dent in my daily goal. Do you guys meet your potassium goal, if yes how ?

Replies

  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    edited July 2016
    Potassium supps are a joke (and an expensive one at that).
    https://www.amazon.com/Morton-Lite-Salt-Sodium-Table/dp/B0005YM0UY
    Enjoy.
  • superpowers2016
    superpowers2016 Posts: 76 Member
    Gallowmere1984 wrote: »
    Potassium supps are a joke.
    https://www.amazon.com/Morton-Lite-Salt-Sodium-Table/dp/B0005YM0UY
    Enjoy.

    Lol....thanks
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited July 2016
    Potassium pills are a waste of money. The highest concentration available is 99 mg and the daily recommended allowance is so far beyond that it's laughable.

    Part of the problem you are experiencing is that potassium is not a required nutrient on the labels of foods. I've purchased things like dried apricots, which are relatively rich in potassium, and potassium wasn't even listed on their label! If it's not on the label it won't be listed here in MFP. As a result, you're almost certainly getting more potassium in your diet than MFP says you are. I've been going on that theory for awhile and not worrying about it too much. My doctor checks my sodium and potassium levels with my blood work every year and they are always excellent.

    All of that said, the new labels just announced by the FDA earlier this year is correcting this. The FDA has realized that potassium is an issue for a lot of people: http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

    There are lists of foods that are high in potassium which might help you. Here are 10:

    1) Avocado
    1 whole: 1068 mg

    2) Spinach
    1 cup: 839mg

    3) Sweet potato
    1 medium: 952 mg

    4) Coconut Water
    1 cup 600 mg

    5) Kefir or Yogurt
    1 cup: 579 mg

    6) White Beans
    ½ cup: 502 mg

    7) Banana
    1 large: 422 mg

    8) Acorn squash
    1 cup: 899

    9) Dried apricots
    ½ cup: 755 mg

    10) Mushrooms
    1 cup: 428 mg

    There are many other foods have plenty of potassium, too. Here are a few websites with lists:

    https://health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

    http://www.health.com/health/gallery/
    http://www.webmd.com/food-recipes/high-potassium-foods-topic-overview

    You can also buy a "salt substitute" which is actually potassium. I tried it a few years ago and, frankly, didn't like the metallic taste of it, though.
  • tturley
    tturley Posts: 73 Member
    V8 Juice (Original) contains 640mg for only 70 calories. (Yes, I know it's high is sodium and I don't care.) The low sodium version contains even more potassium and much less sodium but doesn't taste very good.
  • Evamutt
    Evamutt Posts: 2,763 Member
    my friend says she eats half a cantaloup a day for that. I eat sweet potato & beets
  • Colorscheme
    Colorscheme Posts: 1,179 Member
    Are you taking potassium supplements under the guidance of a doctor? because if your potassium is too low or too high, you can get major heart problems.
  • superpowers2016
    superpowers2016 Posts: 76 Member
    SueInAz wrote: »
    Potassium pills are a waste of money. The highest concentration available is 99 mg and the daily recommended allowance is so far beyond that it's laughable.

    Part of the problem you are experiencing is that potassium is not a required nutrient on the labels of foods. I've purchased things like dried apricots, which are relatively rich in potassium, and potassium wasn't even listed on their label! If it's not on the label it won't be listed here in MFP. As a result, you're almost certainly getting more potassium in your diet than MFP says you are. I've been going on that theory for awhile and not worrying about it too much. My doctor checks my sodium and potassium levels with my blood work every year and they are always excellent.

    All of that said, the new labels just announced by the FDA earlier this year is correcting this. The FDA has realized that potassium is an issue for a lot of people: http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

    There are lists of foods that are high in potassium which might help you. Here are 10:

    1) Avocado
    1 whole: 1068 mg

    2) Spinach
    1 cup: 839mg

    3) Sweet potato
    1 medium: 952 mg

    4) Coconut Water
    1 cup 600 mg

    5) Kefir or Yogurt
    1 cup: 579 mg

    6) White Beans
    ½ cup: 502 mg

    7) Banana
    1 large: 422 mg

    8) Acorn squash
    1 cup: 899

    9) Dried apricots
    ½ cup: 755 mg

    10) Mushrooms
    1 cup: 428 mg

    There are many other foods have plenty of potassium, too. Here are a few websites with lists:

    https://health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

    http://www.health.com/health/gallery/
    http://www.webmd.com/food-recipes/high-potassium-foods-topic-overview

    You can also buy a "salt substitute" which is actually potassium. I tried it a few years ago and, frankly, didn't like the metallic taste of it, though.

    Wow that was super helpful thanks !
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    MFP shows my potassium goal as 3,500mg but both the American Heart Assoc & Canadian Heart & Stroke suggest 4,700mg per day for adults.

    It takes a little planning but it's doable. Milk is high in potassium as are raisins, bananas, tomato juice (low sodium V8 is a little bland but is a great choice) beef, potatoes etc etc etc Potassium is not required to be listed on the nutrition info labels, you're probably getting more than you think.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    edited July 2016
    Low sodium V8 and skim milk are my go-to for potassium.
    I try to maintain a 1:1 ratio with sodium. Ex: 3,000 mg sodium, I try to get at least 3,000 mg of potassium daily.
    I try to find entries that include potassium (not easy). Ex: You can find chicken with potassium added (not easy).
    More people are deficient in magnesium. 80% of Americans are not getting enough.
    Not sure why potassium is even here. Magnesium should be here.

    Here is the other question, similar to yours.
    http://community.myfitnesspal.com/en/discussion/10433257/potassium#latest
  • NaturalNancy
    NaturalNancy Posts: 1,093 Member
    Do you have a Trader Joes near you?
    Just bought this organic Melon juice and was suprised that it has tons of potassium and tastes great, if you like honey dew melons. It comes in a glass bottle.
    Avocados, coconut water and Banannas are high in potassium also.
  • superpowers2016
    superpowers2016 Posts: 76 Member
    BrianSharpe wrote: »
    MFP shows my potassium goal as 3,500mg but both the American Heart Assoc & Canadian Heart & Stroke suggest 4,700mg per day for adults.

    It takes a little planning but it's doable. Milk is high in potassium as are raisins, bananas, tomato juice (low sodium V8 is a little bland but is a great choice) beef, potatoes etc etc etc Potassium is not required to be listed on the nutrition info labels, you're probably getting more than you think.

    I think I am being that I eat such a variety of nutrients dense foods but I just kind of jumped the gun on this one without exercising much critical thinking. I will further look into everything and reevaluate things. Thanks for your help !
  • superpowers2016
    superpowers2016 Posts: 76 Member
    MelaniaTrump wrote: »
    Low sodium V8 and skim milk are my go-to for potassium.
    I try to maintain a 1:1 ratio with sodium. Ex: 3,000 mg sodium, I try to get at least 3,000 mg of potassium daily.
    I try to find entries that include potassium (not easy). Ex: You can find chicken with potassium added (not easy).
    More people are deficient in magnesium. 80% of Americans are not getting enough.
    Not sure why potassium is even here. Magnesium should be here.

    Here is the other question, similar to yours.
    http://community.myfitnesspal.com/en/discussion/10433257/potassium#latest

    Thank you Miss...good call on double checking my entries. I will check out the post.
  • superpowers2016
    superpowers2016 Posts: 76 Member
    NaturalNancy wrote: »
    Do you have a Trader Joes near you?
    Just bought this organic Melon juice and was suprised that it has tons of potassium and tastes great, if you like honey dew melons. It comes in a glass bottle.
    Avocados, coconut water and Banannas are high in potassium also.

    I love me some trader Joe's that sounds delicious...I will check it out
  • superpowers2016
    superpowers2016 Posts: 76 Member
    Colorscheme wrote: »
    Are you taking potassium supplements under the guidance of a doctor? because if your potassium is too low or too high, you can get major heart problems.

    Nope...just kind of overreacted here. I will work on this but you reminded me that I should see a Dr to have a blood panel done ( I have never had one done) but it could be used as a po into of reference to see where I'm at.
  • superpowers2016
    superpowers2016 Posts: 76 Member
    Thanks everyone you have been super helpful.
  • Colorscheme
    Colorscheme Posts: 1,179 Member
    edited July 2016
    superpowers2016 wrote: »
    Colorscheme wrote: »
    Are you taking potassium supplements under the guidance of a doctor? because if your potassium is too low or too high, you can get major heart problems.

    Nope...just kind of overreacted here. I will work on this but you reminded me that I should see a Dr to have a blood panel done ( I have never had one done) but it could be used as a po into of reference to see where I'm at.

    Ok well just make sure because Ive had low potassium and it caused irregular heartbeats and I had to drink a nasty drink as well as get an IV of magnesium. That's why I said you have to be careful before upping potassium and taking supplements.

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