In a hurry? The best potassium supplement is Solaray potassium supplement.
Being on a keto diet plan will deplete electrolytes in the body quite quickly.
Electrolyte imbalance is common side-effect but don’t worry there’s a simple solution.
A lack of proper electrolytes balance can cause other side effects such as muscle cramps, lack of energy, and poor sleep patterns.
Potassium is an essential mineral that the body needs to ensure proper function at a cellular level. It is one of the significant “electrolytes” in the body, and when dissolved in water, it produces positively charged ions.
For regular dieters banana is the way to go to for potassium. It is delicious, full of potassium but also high in carbs, so it’s a no-no when it comes to keto.
Luckily, there are better alternatives for ketoers (supplements & veggies) that fill this gap perfectly.
Why There’sPotassium Deficiency?
Potassium helps regulate muscle contractions, maintain healthy nerve function and regulate fluid balance in the body. It is an essential mineral that the body requires for the proper functioning of its muscle cells, liver and bones.
Potassium deficiency, otherwise called hypokalemia, occurs when your body unexpectedly loses a lot of fluid. Common causes are chronic vomiting, excessive sweating, diarrhea, and blood loss. It is characterized by a blood potassium level below 3.5 mmol per liter. (1)
The recommended daily potassium intake is 4,700 mg. Being on a keto diet plan has its perks, however, it often results in potassium deficiency. This is because a keto diet flushes potassium out of your system at a faster than the usual rate and as this is processed through the kidneys it can affect the electrolyte balance. (1)
Because the kidneys control the levels, drop-in potassium can also be experienced. Therefore, you need to be particularly strict with maintaining optimal intake of potassium during keto. In the event that you do not replenish these electrolytes as soon as possible, you risk experiencing some nasty deficiency symptoms. (2)
Some symptoms of potassium deficiency you can experience on a keto diet plan include fatigue, muscle weakness, muscle cramps, constipation, heart palpitations, tingling, numbness, and itching in your extremities. (2)
Common Symptoms of Potassium Deficiency
There are some common side effects to lack of potassium during keto. Some of these symptoms of potassium deficiency are outlined below:
- Weakness and Fatigue – Weakness and fatigue are usually the first symptoms of potassium deficiency. A deficiency in potassium may result in weaker muscle contractions and may impair the body’s handling of nutrients like sugar, all of which may lead to fatigue. (4)
- Muscle Cramps and Spasms – Potassium helps start and stop muscle contractions. Low blood potassium levels can alter this balance, resulting in erratic and prolonged contractions known as cramps. (5)
- Digestive problems – Potassium deficiency may trigger problems like bloating and constipation because it can delay the movement of food through the digestive system. Certain studies have proposed that a severe deficiency could cause the gut to become totally paralyzed. (6, 7)
- Heart palpitations – Potassium assists in regulating the heartbeat, and low levels could cause symptoms like heart palpitations. These palpitations may also be a symptom of arrhythmia, or irregular heartbeat, which may be a sign of a severe heart condition. (8, 9)
- Muscle aches and stiffness – Muscle aches and stiffness also count as another sign of potassium deficiency and are caused by rapid muscle breakdown (rhabdomyolysis). (10)
- Tingling and Numbness – Constant tingles and numbness could be a sign of impaired nerve function due to potassium deficiency. This is referred to as paresthesia and normally occurs in the hands, arms, legs, and feet. (11)
- Breathing Difficulties – Potassium helps the lungs expand and contract, and potassium deficiency may result in shortness of breath. A severe deficiency could also stop the lungs from working, which is fatal. (12, 13)
- Mood Changes – Potassium deficiency has been connected to mood swings and disorders. Low blood potassium levels could disrupt the signals that help maintain optimal brain function. (14)
Benefits of Taking Potassium
The health benefits of potassium include but aren’t limited to the following:
- Stimulates Neural Activity – Potassium plays a vital role in keeping brain function at a normal level. High levels of potassium enable more oxygen to reach the brain, thus stimulating neural activity and increasing cognitive function.
- Stabilizes Blood Sugar – A decrease in the potassium level causes a drop in blood sugar which could result in unusual reactions such as sweating, headache, weakness, trembling, and nervousness. Increasing your potassium intake will help stabilize the blood sugar levels throughout the body.
- Reduces Muscle Disorders – Potassium helps maintain optimal muscle and nerve function as well as keeping our reflexes fast because it stimulates the neural connectivity of the muscles and the brain.
- Prevents Cramps – Muscle cramps are usually triggered by the low levels of potassium in the blood, a condition called hypokalemia. Taking a healthy amount of banana daily can help prevent muscle cramps due to their rich potassium content. (15)
- Enhances Bone Health – Potassium possesses certain qualities that allow it to neutralize various acids in the body, which helps in retaining and preserving calcium, making it accessible to use for bone strength and durability. (16)
- Stabilizes Blood Pressure – Potassium acts as a vital component that maintains the normality of blood pressure in the body, thus reducing the risk of heart diseases and hypertension. It possesses vasodilation properties which work to relieve the tension of blood vessels – one of the main causes of high blood pressure. (17)
Can You Get Potassium From Food?
Absolutely! Since the body can’t make potassium on its own, it’s your job to eat the right foods to give it the potassium it needs. Many fruits and vegetables are rich in potassium but potassium supplements are small and easy to take compared to foods.
Supplements, however, isn’t for everyone, it is only recommended for specific people. For instance, you need to eat a lot of specific foods (you may not like these potassium-rich foods) if you don’t want to take supplements. Also, you can get more needed minerals through quality supplements. (18)
Potassium can be derived from several foods but only a handful of these potassium-rich foods can be taken on a keto diet. They include:
- Avocado – Avocados are a true superfood and one of the best sources of potassium when you’re on a keto diet. One medium Hass avocado offers 689 mg of potassium or 20% of your recommended daily intake. (19)
- Brussels Sprouts – One cup of cooked brussels sprouts offers 494 mg of potassium or 14% of your RDV. (20)
- Spinach and Leafy Greens – One cooked cup of the green gold delivers 24% of your DV of potassium. One bowl of cooked beet greens offers 37% of your DV of potassium, while a cup of Swiss chard provides 27%. (21)
- Wild-Caught Salmon – A six ounce serving of wild-caught salmon gives you 1,068mg of potassium, or 31% of your daily intake.(22)
How Much Potassium Do You Need?
Getting enough potassium is essential for healthy bones and heart. There isn’t an RDI for potassium. However, organizations around the world have recommended consuming at least 3,500 mg per day through food. (23)
A healthy adult should aim to take 3,500–4,700 mg of potassium daily from foods. Getting a daily dose can be difficult. Most adults do not meet this recommendation and women consume less potassium than men on average. (23)
- Suffering an overdose from naturally-occurring potassium is very rare, except you’re on dialysis, having kidney problems, undergoing cancer treatments or another medical condition.
- If there is too much potassium in your system, you’ll likely experience nausea and vomiting. In severe cases, too much potassium in the blood or hyperkalemia can lead to cardiac arrest. Again, these high levels are usually the result of a medical condition or taking potassium salts against taking high potassium foods.
- Eating less than the recommended intake of potassium puts you at risk of stroke, high blood pressure, loss of muscle mass, depletion of bone mineral density, and the formation of kidney stones. If you have high blood pressure, heart disease, kidney disease, or are taking medications for any other condition, be sure to speak with your doctor before taking a potassium supplement. (23)
Best Potassium Supplement for Keto
1. Nature Made Potassium Gluconate
Nature Made Potassium Gluconate is a beneficial supplement that is suitable for ketogenic.
It is a high-quality potassium supplement that can be taken during keto and it is made from carefully selected ingredients under strict manufacturing processes.
It helps support heart function by helping to control the activity of the heart muscle and also supports healthy nerve function. It contains 300 tablets per bottle.
Take one tablet daily, with a meal. For easier swallowing, take with water before and during ingestion.
Potassium per serving: 90 mg Type: Tablet
- There are no colors added
- No artificial flavors, no preservatives, no yeast or starch
- Helps to expel sodium out from the body
- Dramatically reduces swelling symptom
- Very economical
- Boosts potassium level in the blood and replaces electrolytes
- Effective against muscle cramps and irregular heartbeats
- Difficult to swallow due to its large size
- Not 550 mg of potassium, they are 90 mg of potassium from 550 mg of potassium gluconate
- Provides only 3% of the Daily Value
2. Solaray Potassium Supplement
Solaray Potassium Supplement is another good quality source for potassium during keto. Solaray is one of the best nutritional brands that promote optimal overall health and wellness.
They also have a reputation for innovation, quality, and consistency. Their supplements have always been proven to be very useful
This Solaray potassium supplement does not react with soy the way other potassium capsules do. It is good for the heart and helps to protect the health of your muscles, preventing leg cramps and other muscle related issues.
Solaray also protects the central nervous system, while keeping your body’s electrolyte levels in balance. It is very reasonably priced and there is a total of 200 capsules in one bottle.
Amount of potassium per serving: 99 mgType: Capsule
- Comes in easy to swallow gelatin capsules
- Helps with any muscle cramping
- Keeps your body’s electrolyte levels in balance
- Adheres to the US Pharmacopeia and National Formulary protocols for safety
- Doesn’t state that it’s gluten-free, so people with celiac disease or gluten intolerance should be aware before taking it
- Only 3% of the daily recommended potassium dosage
- Unlike a tablet, gelatin capsule can’t be broken in half
3. Bulk Supplements Potassium Citrate Powder
This Potassium Citrate Powder is manufactured in China but packaged and distributed by Bulk Supplements in Nevada USA.
Daily supplementation with potassium citrate powder has been proven to significantly increase bone mineral density (BMD) in older adults. It might even be an effective treatment for age-related bone loss.
Potassium citrate powder from bulk supplements is also lab tested for verification and guaranteed purity. It helps regulate blood pressure, boosts bone health and prevents signs of degenerative bone disease.
It also supports urinary and kidney health and contains electrolytes for hydration. It is highly recommended because it is clean and pure, contains no fillers, and comes with a factory sealed foil zip pouch. Do not exceed the recommended dosage and to avoid potential toxicity, use a milligram scale for accurate measurement.
Amount of potassium per serving: 99 mgType: Powder
- Strengthens bones
- Promotes healthy blood pressure
- Reduces the risk of kidney stones
- Helps with any muscle cramping
- Dissolves in water almost instantly upon pouring it
- It is difficult to measure thus making it hard to have an accurate serving
- It costs six dollars to return which is another drawback for many
4. Perfect Keto Electrolytes
Electrolyte balance is one of the most important – yet often neglected – components of a successful and delightful ketogenic diet experience.
It is reasonable to choose an electrolyte stack when you go keto, and this keto electrolytes from Perfect Keto is the best way to go.
Shortage of these electrolytes can trigger muscle cramps, headaches, low energy, brain fog, and digestive and sleep issues that are commonly called the “keto flu” in keto circles. To conquer these problems, it is vital that you ingest adequate amounts of essential electrolytes.
It is best taken between meals on the first few days of low-carb or keto diets to make the transition more pleasant, to support electrolyte levels and to supplement mineral intake.
Amount of potassium per serving: 70 mgType: Capsule
- Helps with any muscle cramping
- Help prevent digestive and sleep issues common during keto
- It is composed of a plant-based formula containing essential electrolytes blended for optimal hydration, replenishment, and electrolyte balance
- Doesn’t come in powder form
- Some competitors have higher amount of electrolytes
5. Hi Lyte Electrolyte Concentrate
Hi-Lyte is the highest Potassium, Magnesium, and Zinc Electrolyte Concentrate available. It is a highly potent, all-natural supplement that is perfectly balanced for hydration, recovery, and alkalinity.
Hi-Lyte can be taken by adding it to water, juice, smoothies or any other beverage.
It is very effective at replacing electrolytes lost due to sweat, illness, medication, exercise, travel or any other dehydrating situation.
Hi-Lyte is also effective at preventing muscle cramps and is adequately formulated for a Keto Diet. Each 4.06 oz bottle contains 48 servings of Hi-Ltye and can last 3-6 weeks depending on usage.
Amount of potassium per serving: 99 mgType: Liquid
- Helps with any muscle cramping
- Reduces heat stress, nausea, and fatigue
- It is also easy to dispense and swallow, unlike powder or tablet supplements.
- Quality product at a good price
- It contains no calories, no sugar, no artificial colors or flavors, non-GMO, and gluten-free.
- The looseness of the cap which causes it to produce some grimy brown liquid after a few weeks of using it
- Gives off a salty taste in the mouth and makes anything you put it in taste weird, especially water
Having reviewed each of the various potassium supplements for keto, it is only reasonable to conclude that Perfect Keto Electrolytes is the best in the pack. For keto people, it is the perfect keto electrolyte, and we highly recommend it.
It does a great job at replacing lost electrolytes; it is easy to swallow and does not leave a sour taste in the mouth. People who are on a keto diet can have this great supplement as their companion because it can provide all of the essential benefits of potassium without compromising on the quality of packaging, quantity of dosage, ease of use and effectiveness of the product.
Perfect Keto Electrolytes is an excellent brand made of high quality and helps you meet your recommended potassium intake. It is an all-natural supplement containing essential electrolytes that is suitable for basically anyone from endurance athletes to stay at home moms. It is also very affordable which makes it a favorite of many.
Alex is the founder of Bodyketosis, an author, low-carb enthusiast, and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.