Taken from Google:
The recommended potassium intake for an average adult is 4,700 milligrams (mg) per day.
Look at your typical potassium supplement…a measly 2% of our daily is the average amount in pill form.
Thinking about where potassium can be found…it seems like a stretch that any ordinary person consumes that much per day.
How do we know we need that much? Could it be wrong…and everyone is basing the amount off of incorrect information?
I think this is the reason“… Many dietary supplement manufacturers and distributors limit the amount of potassium in their products to 99 mg (which is only about 2% of the DV) because of two concerns related to potassium-containing drugs. First, the FDA has ruled that some oral drug products that contain potassium chloride and provide more than 99 mg potassium are not safe because they have been associated with small-bowel lesions [19]. Second, the FDA requires some potassium salts containing more than 99 mg potassium per tablet to be labeled with a warning about the reports of small-bowel lesions [20,21]. “
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
I like this resource for learning more about micronutrients like Potassium including food sourceshttps://lpi.oregonstate.edu/mic/minerals/potassium#reference50
I order from Europe where their supplements are set to 1000mg a day. It’s made a world of difference to monitor my potassium.
I take 1600mg daily by capsule then the rest from potatoes(500mg for a medium potato) sweet potatoes(1 cup 750mg) and bananas(400mg)
No understatement when I say the majority of people are seriously deficient and getting potassium sorted has been shocking in improving my quality of life.
No, we don’t consume enough Potassium as a populace in general.
More than Potassium amounts, the real deal breaker is the ratio of Potassium to sodium (K:Na). The higher the ratio the better.
https://www.jandonline.org/article/S2212-2672(21)00412-3/fulltext
Salt was not as profusely used until the industrial age, before that the ratio of K:Na was about 10:1. The typical SAD meal is known to reverse that ratio.
Today’s research recommends at least a 3:1 ratio, many fruits and veggies, and dairy, are all good sources of Potassium. Simply cooking foods at home with more of the above can help you with that ratio. Supplements can also help
https://pubmed.ncbi.nlm.nih.gov/22760562/
In fact this is the real reason “Alkaline diets” help, it isn’t anything to do with “alkalinity”, but that kind of restrictive diet isn’t necessary for this.
I have no problem at all hitting the RDA. I’m easily eating over 5,000 mg of potassium from food everyday.
Cow’s milk, potatoes, sweet potatoes, greens, beans (black beans, pinto, kidney), oranges-/orange juice, kiwi, bananas, chicken, avocados, squash, greek yogurt, tomatoes, quinoa, & tomato sauce all very rich sources that I include in my diet.
I also get a decent amount from nuts considering I often eat 4 oz or more per day.
Pretty easy to get even junk food like potato chips is loaded with it.
Eating leafy greens will provide necessary potassium without the sugar and fiberless carbs.
You’ll have to consume about 6-10oz of leafy greens per day to achieve it.
About 1-2 large salads per day or just blend it all up with liquid and down it.
How much potassium do you need?
Because lack of potassium is rare, there is no RDA or RNI for this mineral. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. Source: Mayo Clinic
List of 10 high-potassium foods:Swiss chard, 1 cup cooked (960 mg)Spinach, 1 cup cooked (840 mg)Avocado, 1 cup (708 mg)Sweet potato, medium (700 mg)Bok choy, 1 cup cooked (630 mg)Potato, medium (610 mg)White beans, 1/2 cup (600 mg)Beets, 1 cup (520 mg)
Potassium bicarbonate capsules usually contain 10-20% of potassium per serving as it is technically a salt and not a supplement. The bicarbonate also apparently lowers plasma potassium levels which may keep negative side effects at bay.
Apples and potatoes are low key great sources of potassium, especially if you have histamine intolerance and can’t tolerate most potassium rich foods
Per 100g (%RDA):
molasses : 1464mg 42%
sorghum (syrup) : 1000mg 29%
turmeric : 2525mg 72%
dried apricots : 1850mg 53%
Honorable mention : Coconut water
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