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  • Potassium and magnesium

    What are really good sources of these? I find on FitDay that these two minerals are so often way below the RDA unless I eat lots of sweet potato and absolutely tons of spinach! And of course, this shoves the carb count up far higher than I want...

    What do you guys do to ensure adequate intake? I prefer food to supplements.

  • #2
    brazil nuts and pumpkin seeds have magnesium. coconut water? potatoes have potassium - but also insulin spiking carbs.

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    • #3
      http://www.buzzle.com/articles/foods...-magnesium.htm

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      • #4
        The link doesn't seem to work...?

        Also, don't brazil nuts and pumpkin seeds have lots of Omega 6 - which is surely worse than having too little magnesium?

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        • #5
          http://www.nutritiondata.com/facts/v...roducts/2399/2

          Chard has very high amounts of potassium. About 7% of RDA for magnesium.

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          • #6
            Potatoes and spinach will provide enough potassium. We used to get much of our magnesium from water, so there is some benefit in supplementing it.

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            • #7
              Is San Pellegrino water high in magnesium?

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              • #8
                I haven't had a potato - ordinary as opposed to sweet - since November. I thought they had problems associated with them?

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                • #9
                  Here are a couple of useful pages from the Linus Pauling Micronutrient Information Center; they provide detailed info on recommended daily intake, foods rich in the nutrient of interest, toxicity levels, etc.

                  Potassium
                  http://lpi.oregonstate.edu/infocente...als/potassium/

                  Magnesium
                  http://lpi.oregonstate.edu/infocente...als/magnesium/
                  Last edited by healthseekerKate; 06-11-2010, 09:59 AM.

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                  • #10
                    Excellent - thanks!

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                    • #11
                      Help! I am finding it impossible to get the RDa of 4,700 mg of poitassium without eating too muchf ood. Today i will have eaten 2 tomatoes, an avocado, 4 cups of spinach and a potato ( plus all the other food i eat) and i am still UNDER!!!! HELP!? I dont want to take supplements.

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                      • #12
                        I heard (may have been here) that when you initially switch to a low carb lifestyle, some of the fatigue you may encounter can be offset with a magnesium & potassium supplement. However, I can not find these 2 in a single brand, only seperately. Has anyone seen a combination of these 2 in a supplement form (I'm in Canada)?

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                        • #13
                          You won't find a significant potassium supplement in pill form. There may be powders out there. I hope I'm not doing any damage to myself by being low in potassium. I don't like spinach and I can only eat so many bananas and sweet potatoes. Everything else is right in line.

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                          • #14
                            Wilchar, here are a few combined magnesium & potassium supplements available:

                            http://www.iherb.com/Country-Life-Ma...lets/1704?at=0

                            http://www.iherb.com/Now-Foods-Magne...sules/701?at=0

                            http://www.iherb.com/Enzymatic-Thera...lets/2133?at=0

                            http://www.iherb.com/Bluebonnet-Nutr...aps/12238?at=0


                            There are other options, too; go to http://www.iherb.com and use their search box at the top. From reviews I've read of iHerb, I believe that they provide excellent international service.

                            I see that RezH is right; it looks like the potassium content is low, as a percentage of RDA, in the pill-form products...

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