5 Best Potassium Supplements for Keto Diet [Buyer’s Guide]

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’s
Potassium 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.

keto electrolyte trio

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)

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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:

Benefits of
Taking Potassium

The health benefits of potassium include but aren’t limited to the following:

best keto electrolytes

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:

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)

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.

nature-made-keto-potassium-supplement

» Check the price of Nature Made Potassium Gluconate here

Potassium per serving: 90 mg 
Type: Tablet

The good:

  • There are no colors added
  • No artificial flavors, no preservatives, no yeast or starch
  • Gluten-free
  • 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

The bad:

  • 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 potassium for keto diet

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.

» Check the price of Solaray Potassium Asporotate here

Amount of potassium per serving: 99 mg
Type: Capsule

The good:

  • 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

The bad:

  • 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. 

potassium powder keto

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.

» Check the price of Potassium Citrate powder here

Amount of potassium per serving: 99 mg
Type: Powder

The good:

  • 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

The bad:

  • 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.

keto 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.

» Check the price of Perfect Keto Electrolytes here

Amount of potassium per serving: 70 mg
Type: Capsule

The good:

  • 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

The bad:

  • 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.

» Check the price of Hi-Lyte electrolyte concentrate here

Amount of potassium per serving: 99 mg
Type:
Liquid

The good:

  • 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 bad:

  • 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

Conclusion

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.

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