What are you doing about potassium?
For the past month or so I have been having really painful charlie-horses (cramps) in my legs and feet at night. From what I understand, this is from a lack of potassium. In checking my FitDay results I find I just have --- in the potassium column, so apparently I'm not getting any from natural foods. I am taking a one-a-day vitamin that says it has 2% potassium, plus a potassium supplement (but it only says 3%) So--where are you guys getting your potassium from? In checking with the druggist he said I'd need a prescription to get anything higher in potassium from him.
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I take 2 pottassuim pills after each meal. Also avacados are a good source.
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I take a potassium in the morning, and one at night--but I'm also getting K in my food. So if you really don't get any, go with LadyBelle's regime.
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Try going here and click on the W in the "Potassium" row. That'll download a PDF showing all the foods in the USDA database sorted by potassium content. Pick a couple low-carb things you like from the first page or two and there you go. (hello, beet greens!)
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In FitDay for Potassium it doesn't have an RDA, but if you look in the column before that it will tell you how much you've been getting. I was having terrible leg cramps the first month or so when I started this WOE. Instead of Potassium I started taking a Magnesium Supplement per my doctors advice and now I take that as well as Calcium/Magnesium and I haven't had any cramps since. :D
Alli |
I also take a potassium in the morning, and one at night. Along with 2 pills of 600mg of calcium mag in am and the pm.
I suffered for years with the painful chaley horses and they disappeared when I started taking the above dosages. I hope this helps. Shasta :-) |
Yep, I concur with doing the CaMag supplements. I've been doing that, and the cramps have gotten better, but occassionally I do still get them. The reason you have to have a prescription for higher potassium dosages is because a high level of potassium (k) can cause heart arrhythmias. It depends on how well your kidneys are working. You really need to be under a doctor's supervision taking anything more than 15mg/day.
Peach (an R.N. in my pre-kid life!) |
I just got a potassium supplement called 'potassium gluconate', in 500mg tablets. Is this the same as potassium (used to take chelated potassium), and is it ok to just take 1 a day?
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I really, really hate trying to remember to take supplements, so I make sure I eat foods that will cover almost everything, and this includes a healthy dose of potassium.
Great sources are: pork and other meats as well as nuts. Good sources are: broccoli, celery, and marginally cauliflower (and there are more--I read the veggie nutrient chart at WalMart to see which veggies were high). Most foods have at least some potassium in them and it all adds up. Today I had 1922.7 mg of potassium just from my food. No need to take a supplement with that. :) |
I get my potassium from
strawberries Asparagus (has a lot) Artichokes (has tons) Broccoli (has tons) Cabbage Celery string beans peppers Lettuce Onion Pumpkin (when I can bring myself to eat some) Spinach and Tomatoes also brazil nuts are loaded with it peanuts and salmon |
I take 2 Walgreens Pot tabs after dinner every day. I forget Saturday night (feel asleep on the sofa) and woke up with a charley horse (ouch!!!)
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Oh, that reminds me, strawberries are almost in season!
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My doctor put me on prescription Potassium supplements. If you really think you're low, you need to be tested by a professional. Potassium helps to regulate your heart.
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Here's my list of super foods because they contain high amounts of calcium, magnesium or potassium. And they're all great low-carb choices.
If you had a spinach salad with salmon and avocado, you would be getting a whopping amount of potassium, calcium and magnesium. A 99 mg pill pales in comparison! For the record, if you're on cardiac medication, you should only take potassium supplements under the supervision of your doctor. Raw Kale, 1 cup chopped Calcium 90.450 mg Magnesium 22.780 mg Potassium 299.490 mg Raw broccoli, 1 cup chopped Calcium 42.240 mg Magnesium 22.000 mg Potassium 286.000 mg 1 cup cooked Chinese Broccoli Calcium 88.000 mg Magnesium 15.840 mg Potassium 229.680 mg 1/2 cup regular tofu Calcium 434.000 mg Magnesium 37.200 mg Potassium 150.040 mg 1 cup plain, whole milk yogurt Calcium 295.715 mg Magnesium 28.371 mg Potassium 378.770 mg 1 can sockeye salmon Calcium 881.910 mg Magnesium 107.010 mg Potassium 1391.130 mg 1 can waterpacked white tuna Calcium 24.080 mg Magnesium 56.760 mg Potassium 407.640 mg 1 cup raw spinach Calcium 29.700 mg Magnesium 23.700 mg Potassium 167.400 mg 1 Californian avocado’ Calcium 19.030 mg Magnesium 70.930 mg Potassium 1096.820 mg 1 oz whole roasted pumpkin seeds Calcium 12.191 mg Magnesium 151.389 mg Potassium 228.501 mg 1 oz. whole roasted sunflower seeds Calcium 19.845 mg Magnesium 36.572 mg Potassium 240.975 mg 1 raw, Eastern oyster Calcium 4.000 mg Magnesium 11.000 mg Potassium 84.000 mg 1 oz Brazil nuts Calcium 49.896 mg Magnesium 63.788 mg Potassium 170.100 mg 1 oz almonds Calcium 82.499 mg Magnesium 77.679 mg Potassium 198.167 mg Flax seeds, 1 Tbsp. Calcium 23.880 mg Magnesium 43.440 mg Potassium 81.720 mg Karen |
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