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Potassium supplement forms, bioavailability?

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  • Potassium supplement forms, bioavailability?

    There's...

    -Citrate, -Aspartate, -Chloride, -Gluconate...
    ...Chelated
    One is "Potassium Amino Acid Complex". Another is "POTASSIUM (AS POTASSIUM ASPARTATE, POTASSIUM CITRATE, POTASSIUM OROTATE)"

    What's the best way to take potassium, assuming supplementation outside of just eating food?

  • #2
    I'm interested in this as well. Cron-o-meter consistently says my diet is low in potassium AND I keep craving bananas. Advice?
    Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

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    • #3
      From what I have found, most of your potassium supplements contain about 100mg per pill. That's less than 3% of your required daily intake. Definitely not going to take 10+ pills.

      I started eating a banana or sweet potato after tough workouts.

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      • #4
        HIGH potassium (more than 225 milligrams per 1/2 c. serving)

        These foods would be beneficial to athletes or to others who incur heavy fluid loss. Patients on potassium-restricted diets should avoid them, or eat them sparingly, as advised by their nutritionist.

        All meats, poultry and fish are high in potassium.

        Apricots (fresh more so than canned)

        Avocado

        Banana

        Cantaloupe

        Honeydew

        Kiwi

        Lima beans

        Milk

        Oranges and orange juice

        Potatoes (can be reduced to moderate by soaking peeled, sliced potatoes overnight before cooking)

        Prunes

        Spinach

        Tomatoes

        Vegetable juice

        Winter squash

        this comes from http://www.essortment.com/all/potassiumfoodh_rkyn.htm which also includes moderate and low potassium foods.

        I routinely eat a few cups of spinach daily (cooks down to almost nothing [volume wise] in a few seconds) to get my potassium
        Last edited by federkeil; 06-22-2010, 08:54 AM.
        I didn't like the rules you gave me, so I made some of my own.

        Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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        • #5
          tomato and purslane have the best potassium:calorie ratio of anything really - much better than banana or sweet potato.

          I manage to get enough potassium most days but I really pay attention to it as I like to keep (mostly) my Na:K and my K:Kcal ratio in line. The energy that comes with potassium sufficiency is *incredible*



          iherb referral code CIL457- $5 off first order

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          • #6
            oh, and wrt to supplements, since potassium is needed in such significant quantities, it might just be best to use potassium gluconate powder.
            http://www.iherb.com/now-foods-potas...4-g/13939?at=0

            Use with awareness of how potassium works, and a thorough understanding of your own kidney function. There is a reason that potassium tabs come in dosages no higher than 99mg. But if you know what you're doing and that your kidney's are healthy, supplementation at physiologically appropriate doses is not harmful.

            Other than that, it doesn't matter which form you use. With potassium, there is no reason to go pricey. I personally just happen to like gluconate.



            iherb referral code CIL457- $5 off first order

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            • #7
              Originally posted by cillakat View Post
              tomato and purslane have the best potassium:calorie ratio of anything really - much better than banana or sweet potato.
              I'd say spinach and swiss chard have the best potassium:calorie ratio, for ~40 cals you can get 25% of your daily recommended intake (DRI being 4.7g)

              Swiss chard, boiled 1 cup 35.0cal 960.75mg K
              Spinach, boiled 1 cup 41.4cal 838.80mg K
              Tomato, ripe 1 cup 37.8cal 399.60mg K
              Banana 1 each 108.6cal 467.28mg K
              Yam (Dioscorea species), cubed, cooked 1 cup 157.8cal 911.20mg K
              Sweet potato, baked, with skin 1 each 95.4cal 306.05mg K

              taken from : http://www.whfoods.com/genpage.php?t...trient&dbid=90
              I didn't like the rules you gave me, so I made some of my own.

              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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              • #8
                Might just aim for food sources then, cillakat...see here

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                • #9
                  Originally posted by federkeil View Post
                  I'd say spinach and swiss chard have the best potassium:calorie ratio, for ~40 cals you can get 25% of your daily recommended intake (DRI being 4.7g)

                  Swiss chard, boiled 1 cup 35.0cal 960.75mg K
                  Spinach, boiled 1 cup 41.4cal 838.80mg K
                  Tomato, ripe 1 cup 37.8cal 399.60mg K
                  Banana 1 each 108.6cal 467.28mg K
                  Yam (Dioscorea species), cubed, cooked 1 cup 157.8cal 911.20mg K
                  Sweet potato, baked, with skin 1 each 95.4cal 306.05mg K

                  taken from : http://www.whfoods.com/genpage.php?t...trient&dbid=90
                  oh yeah, that looks awesome. Though I will say that sometimes their info on nutrients is wrong. It's worth double checking in nutritiondata or the usda website.

                  and here's purslane:
                  http://www.nutritiondata.com/facts/v...roducts/2605/2

                  tomato is easy though to add as salsa or tomato sauce as well. But *wow* on the chard. I love it and will be adding it much more frequently.



                  iherb referral code CIL457- $5 off first order

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                  • #10
                    What's with this potassium sodium balance? How much of each does one need?
                    .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                    ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                    • #11
                      Originally posted by rphlslv View Post
                      What's with this potassium sodium balance? How much of each does one need?
                      the website i quoted says 6-7 g of K a day max (for my age group *26) and going from my wife's chip bag the DRI for sodium is about 2 grams.
                      Last edited by federkeil; 06-23-2010, 10:18 AM.
                      I didn't like the rules you gave me, so I made some of my own.

                      Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                      • #12
                        I regularly eat spinach, avocado, tomato, parsley, meat - and according to FitDay, only rarely achieve my RDA. If I add sweet potato and banana I get there - but up go the carbs. Are they accurate??

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                        • #13
                          Originally posted by breadsauce View Post
                          I regularly eat spinach, avocado, tomato, parsley, meat - and according to FitDay, only rarely achieve my RDA. If I add sweet potato and banana I get there - but up go the carbs. Are they accurate??
                          the USDA RDA for K is like 600mg, that's at least 300mg less than i get from a cup of cooked spinach.
                          I didn't like the rules you gave me, so I made some of my own.

                          Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

                          Comment


                          • #14
                            In my (unfortunate) experience as a hypopituitary, who must supplement BOTH sodium and potassium, my personal favorite is NOW brand potassium gluconate. Amazon has the best price I've seen; Iherb when they have free shipping is good as well.

                            It's gluten free (win, for me) and in powder form so I can mix with veggie juice and chug. I need to take the equivelent of 60+ mEq a day (which would be roughly 60 capsules @ 99 mgs) and no frickin' way.

                            A VERY important cofactor for potassium is magnesium. Supplementing B12 (methylcobalamin) will also cause a temporary drop in potassium and supplementing both is best (in my experience.)

                            Magnesium (eg MagnaCalm, etc) taken to bowel tolerance (just enough to 'smooth things out' but not enough cause 'screen door poo' (as in, poo through and ne'er hit a wire) helps retain potassium taken.

                            As far as how much a 'normal' peep needs, I dunno. Somewhere between 4-5 grams a day, I suspect, inclusive of food intake. More, rather than less, I suspect.
                            Chief cook & bottle washer for one kid, a dog, 6 hens, 2 surprise! roosters, two horses, and a random 'herd' of quail.

                            ~The ultimate ignorance is the rejection of something one knows nothing about and refuses to investigate~

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