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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,878
7/10/19 12:24 A

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Another interesting Potassium blog -

www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=48
45542


She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,878
7/9/19 10:12 P

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I apparently missed this blog last month but right now I have a blog in "draft" on potassium, gathering information for myself on potassium. I already had on my list of websites the same one that Holly was referring to and that James included the link for. I will be in a phone appointment with my naturopathic oncologist in a few weeks and potassium is one of the things I am going to ask him. I am trying to be consistent in eating enough fruits and veggies to continue healing and boosting immune system even though some of it would not be considered "keto friendly"... but... as Chris Wark says in his book "Chris Beat Cancer", no one ever got cancer from eating too much fruits and vegetables. But there have been those times when I haven't eaten well and get too tired, and the Celtic Sea Salts doesn't seem to have much potassium in their mix. So then I'll notice a tiny bit of arrhythmia, and I will take just one of my potassium supplements. It generally does the trick (so far), and is not very often, maybe at most once a month or two. I do try to stay on top of it making sure I am getting potassium from food sources. My doctor always asks me about supplements I am taking, so he can factor that in with the nutritional results he sees in my blood panels (orthomolecular something or another...

She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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IVORY1825's Photo IVORY1825 Posts: 8,738
6/25/19 9:53 P

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I run a few half marathons a year and I'm training up to a full, I'm a slowpoke, but I put my miles in! In fact, keto really helps because being fat adapted I can run longer without worrying about carb crashing.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (718,578)
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6/25/19 7:05 A

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Ivory I would put that length of time running into the “super athlete” category which changes things up like that!!
If I didn’t have bad knees I’d take up running again just to have the coconut water..I love it!!

Holly
Northern NY
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IVORY1825's Photo IVORY1825 Posts: 8,738
6/24/19 10:04 P

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I'm a runner, and I don't supplement, but I do drink coconut water or Bai with coconut sometimes when I run because runners often lose electrolytes, and specifically potassium, and the coconut water drinks have some in there, but only about 350mg. The coconut water probably has too many carbs for most keto folks normally, but it works while I'm doing 3-4 hour runs.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
www.sparkpeople.com/myspark/g
roups_individual.asp?gid=2074


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READTEACH1's Photo READTEACH1 Posts: 651
6/18/19 6:53 P

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Thanks for all the info! Really did not ever know what the role of potassium was, or that too much can be dangerous!

Never, never, never, never give up.-Winston Churchill


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__JC__'s Photo __JC__ Posts: 10,524
6/18/19 6:33 P

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Thanks JAMES and HOLLY for all of your research and especially for putting Potassium into a separate thread (I don't know if that is the correct word). It is so much easier to find the information and links when we need to refresh or if we don't have time to read everything in one sitting. I am encouraged by the findings. JC

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BENTON1948's Photo BENTON1948 SparkPoints: (74,250)
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6/18/19 3:13 P

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4 cups of coffee for breakfast, James! No wonder you have hair on your chest!!

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-JAMES-'s Photo -JAMES- Posts: 14,628
6/18/19 11:18 A

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I found the article Holly is pulling from:
www.healthline.com/nutrition/
what-does
-potassium-do


A few extra bits from that article:
"...over-the-counter supplements are not a great way to increase your potassium intake."

"In many countries, food authorities limit potassium in over-the-counter supplements to 99 mg, which is much less than the amount you can get from just one serving of the potassium-rich whole foods..."

"...people who suffer from a potassium deficiency may receive a prescription from their doctor for a higher-dose supplement."

"Less than 2% of Americans meet the US recommendations for potassium (41Trusted Source). However, a low potassium intake will rarely cause a deficiency"

With that last quote, that one rarely has a deficency, and all the potential problems with nerve function, I'd definitely check with my medical doctor about any supplements rather than take matters into my own hands because I think I "might" have a problem with low potassium.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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KDGIRL's Photo KDGIRL Posts: 5,787
6/18/19 11:10 A

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Thanks Holly - that clears it up somewhat for me!

Karen "KD"





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6/18/19 10:44 A

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Here is a little rundown. the thing is, this is all true. but its really important with heart function. too MUCH potassium can result in deadly arrythmias as can too little. THATS why you dont want to listen to ANYONE but your doc on supplementing. its a sticky wicket, and it burns me when people try to tell others to take supplements of something as dangerous as potassium can be, whether by too much or two little.
and before you think i'm speaking from not knowing...i spent over 10 visits to the ER resulting, EACH time, in an ICU stay..and every one of them was unbalanced potassium levels causing the arrythmia. i am very lucky that i can feel every beat of my heart and know immediately when i go into the bad rhythms. if they dont stop within 10 mins i'm in the hospital. its no fun..and its dangerous.
and to be clear..what you get in a multi vitamin is FINE. they are so regulated and safe its fine. but the supplelemts...no. just NO. please trust me on this.


Potassium is the third most abundant mineral in the body (5).

It helps the body regulate fluid, send nerve signals and regulate muscle contractions.

Roughly 98% of the potassium in your body is found in your cells. Of this, 80% is found in your muscle cells, while the other 20% can be found in your bones, liver and red blood cells (6Trusted Source).

Once inside your body, it functions as an electrolyte.

When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity. Potassium ions carry a positive charge.

Your body uses this electricity to manage a variety of processes, including fluid balance, nerve signals and muscle contractions (7, 8).

Therefore, a low or high amount of electrolytes in the body can affect many crucial functions.

Holly
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KDGIRL's Photo KDGIRL Posts: 5,787
6/18/19 10:33 A

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Not sure why potassium is an issue - what is the main function of it?

Karen "KD"





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6/18/19 10:19 A

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Judy EXACTLY why we tell people to check with their doc before supplementing or eating a lot of extra. Too high is as damaging as too low.

Thanks for the post, James


Holly
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JUDYWARD2's Photo JUDYWARD2 Posts: 3,280
6/18/19 9:54 A

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My problem is I have high potassium. My doctor put me on a high dosage of Omega III.

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-JAMES-'s Photo -JAMES- Posts: 14,628
6/18/19 9:43 A

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The US RDI (Recommended Daily Intake) is 4,700 mg ( 4.7 grams). I decided to look at what I typically eat ...

Breakfast:
2 eggs (250 mg)
ounce of cheddar cheese in the eggs (27 mg)
4 slices of bacon (180 mg)
4 cups of coffee each with one ounce of whipping cream (84 mg)

Lunch:
3 cups spinach (500 mg)
green pepper (208 mg)
1/2 cucumber (221 mg)
4 cherry tomatoes (160 mg)
2 ounces of cheese (54 mg)

Supper:
salmon, 300 grams worth (1150 mg)
...

So adding all that up, 2834. If I had picked a six ounce steak, it would have had 530 mg, less than the salmon, ... however the US daily intake is 2640 mg:
www.ars.usda.gov/ARSUserFiles
/80400530
/pdf/DBrief/10_potassium_inta
ke_09
10.pdf


It's very close to that average. My other impression is that potassium is in a lot of places in small amounts

- - - - - -

The other thing, foods that are supposed to be high in potassium are also high in carbs, so one has a hard time having "two masters":
banana (422 mg)
baked potato (1600 mg)
orange (237 mg)
1/4 cantaloupe (370 mg)
apricot (90 mg)

Lets assume that Keto or not you are getting the average 2640 mg of potassium, and are trying to get to 4700, an extra
Except for potatoes, tying to "top up" your missing potassium, and extra 2060 mg. If you tried to do that with bananas that would be about 5 a day, with apricots about 20 a day, with oranges about 9 a day.

My final thoughts on this, unless you have symptoms that you are sure are due to a potassium deficiency don't mess with this. Even eating Keto you are close to the North American average potassium intake. If you weren't Keto you could up your potassium by eating potatoes, but with Keto choices there are no big potassium sources, but there seems to be potassium in a lot of places.

But if you do what to increase your potassium with supplements talk to you doctor first.

Your thoughts?


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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