POTASSIUM
Updated: Oct 20
ALWAYS consult your doctor before supplementing with potassium. Many of us need more and could benefit from supplementing, but some of us should stick to food sources, as there are risks depending on your health conditions. I was advised to use a 99 mg potassium supplement, but now I don't take a separate potassium supplement. I just get it from my electrolytes.
I learned about potassium the hard way. I once used electrolytes with 500 mg of potassium, and they gave me scary heart symptoms. Then my doctor taught me why, and now I stick to under 200 mg of potassium per serving.
WHAT POTASSIUM DOES
-Potassium is the main mineral inside your cells. It helps control the fluid inside your cells, while sodium mainly controls the fluid outside them.
-It also helps your nerves send signals, your muscles contract and your kidneys work.
-Adequate intake for adults is 2,600 mg a day for women and 3,400 mg a day for men, mostly from food. Those amounts don't apply if kidney disease or a medicine affects how your body clears potassium (NIH Office of Dietary Supplements, 2022).
WHY SO MANY POTASSIUM SUPPLEMENTS STOP AT 99 MG
-Many supplement companies cap potassium at 99 mg. The FDA linked some potassium chloride drug products with more than 99 mg to small-bowel injuries, and it requires a warning on some potassium salts over 99 mg per tablet.
-The form matters for that gut warning, but for your heart, it's the total amount of potassium that counts, whatever the form (capsule, powder or drink).
-I couldn't believe how many electrolyte products on Fullscript, even from top brands, have 400 to 500 mg of potassium per serving. I'm not a doctor, but I think high levels of potassium in supplements give people the illusion that it's harmless. I'm pretty educated on this stuff, and even I thought, why not? It was scary.
TOO MUCH POTASSIUM (HYPERKALEMIA)
-Severe cases can cause muscle weakness, heart palpitations and dangerous heart rhythm problems.
-Your kidneys clear extra potassium, but very large amounts can be more than they can handle, even in healthy people.
-The risk is higher with kidney disease, heart failure, adrenal insufficiency, liver disease or type 1 diabetes, or with medicines like ACE inhibitors, ARBs and potassium-sparing diuretics.
TOO LITTLE POTASSIUM (HYPOKALEMIA)
-Common causes include vomiting, diarrhea, diuretics or laxatives, heavy sweating and low magnesium. Low intake from food alone rarely causes it.
-Mild signs can include constipation, fatigue and muscle weakness. Severe cases can cause heart rhythm problems and can be life threatening.
FOOD SOURCES
-Dried apricots (1/2 cup): 755 mg
-Cooked lentils (1 cup): 731 mg
-Acorn squash, mashed (1 cup): 644 mg
-Prunes (1/2 cup): 635 mg
-Raisins (1/2 cup): 618 mg
-Baked potato (1 medium): 610 mg
-Kidney beans, canned (1 cup): 607 mg
-Orange juice (1 cup): 496 mg
IF YOUR DOCTOR SUGGESTS A 99 MG POTASSIUM SUPPLEMENT
Allergy Research Group Potassium Citrate (99 mg per capsule)
Buy here:
Buy products on Fullscript for a 25% discount
MAKE YOUR OWN COPYCAT ELECTROLYTES TO SAVE
My recipe keeps potassium under 200 mg. It's in my Adrenal Cocktail and Electrolytes Recipes post:
RELATED POSTS
Electrolytes
Adrenal Cocktail and Electrolytes Recipes
Trace Minerals
POTS / Dysautonomia
POTS - Possible Solutions
Adrenal Fatigue
POTS Directory
SOURCES
NIH Office of Dietary Supplements - Potassium Fact Sheet for Health Professionals (June 2022)
Disclaimer: Rise Above Lyme makes no claims about any possible benefit of using any product mentioned within this site. Always consult with your doctor before adding anything. The information shared is based on personal experience, years of accumulated researched resources from Lyme Literate doctors and polls conducted within Lyme groups from actual patient experience using these solution ideas.
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