Top Rated Potassium Supplement for Keto Diet – Best Brands in 2019
Once people begin their ketogenic journey, they often find that they have more energy. You typically hear about all the benefits that the keto diet has to offer. It may seem like whenever you read about it or have a friend talk about it, it’s easy to lose weight by using the diet and it can change lives.
As with any diet, however, there are some downsides. There are effects it may have on your body that are important to be aware of if you’re thinking of starting it yourself. It’s true that the ketogenic diet has plenty of benefits to offer. However, something that many people experience when they begin is a depletion of electrolytes and dehydration.
The ketogenic diet is nutritionally sound and very healthy, but since it requires you to cut down on your consumption of carbs, this can lead to your electrolyte levels becoming thrown off. The levels of salt within your body especially can become low to the point where it has a negative effect. Typically, the keto flu that people experience as they begin the keto diet is due to this dehydration and low level of salt.
Given this, it’s often recommended that you restore your levels of electrolytes and make sure you’re hydrated when you’re on the keto diet. Potassium in particular is an excellent mineral to ensure you’re getting, because it will help replenish the electrolytes you need. When you hear of potassium, you might think of bananas, but you need to be careful when you’re on the keto diet: all the carbs that bananas contain might throw you out of ketosis and ruin the whole purpose behind your diet.
When you’re pursuing a keto lifestyle, there’s an easy way to get the potassium you need without risking ketosis: potassium supplements. These supplements are widely available on the market, however it’s helpful to know the pros and cons and which products are the best fit for your specific situation. Once you restore balance to your electrolytes, you can avoid other side effects such as restless sleep, fatigue, and muscle cramps.
How Does Potassium Benefit Me?
There are some essential minerals that your body needs in order to make sure all of your systems are functioning properly at the cellular level. Potassium is one of these minerals. It typically goes along with sodium to regulate the balance of water within your body.
You have several major so-called electrolytes in your body, and potassium is a major one of these. When it’s mixed with water, it completely dissolves and produces ions which are positively charged. Due to this process, potassium has the ability to produce electricity, which is an essential aspect for many of the processes within your body. This is the reason why having a low electrolyte level can negative impact your health, as it interferes with many different important functions.
When your diet includes a sufficient amount of potassium, this is associated with several benefits for your health, including:
- Protection against stroke
- Increasing heart health
- Lowering blood pressure
- Preventing spasms and cramps in your muscles
- Slowing the onset of osteoporosis and kidney pain
- Regulating fluids
- Maintaining nerve signals that are sent through your body
Are There Any Keto-Safe Foods That Have Potassium Naturally?
Another aspect to the ketogenic diet that’s important to understand is that it is quite strict, and you’ll be very limited when it comes to the foods you’re allowed to eat. In order to reach the ketosis state and stay within this state, you need to ensure that you cut down on your intake of carbs. There are many foods that contain carbs, even ones you might not naturally think of such as certain fruits and vegetables, so this can be very difficult. You need to be extremely careful about what you eat so you can stay in ketosis.
A lot of people consume bananas so they can get the potassium they need. A single banana of medium size is packed with 400mg of potassium. The issue for keto dieters, however, is that bananas are not keto friendly and they do not have a low enough amount of carbs to be included in the diet. You’ll get lots of potassium in a banana, but also lots of carbs–27 grams of them in each one.
When you’re on the keto diet, you’re allowed to have just 20-50 grams worth of carbs each day. Understandably, eating only a single banana can quickly push you to your maximum allowance for carbs.
If you’re worried about what you can eat that does contain any potassium, you shouldn’t be. There are plenty of foods other than bananas that are rich in this essential nutrient, including:
- 1 bacon slice, 180mg of potassium
- 1 whole avocado, 472mg
- 1 cup whole milk, 370mg
- 1 cup cooked broccoli, 460mg
- 1 cup cauliflower, 300mg
- 4 oz of pork chop, 515mg
- 4 oz beef sirloin steak, 495mg
- 4 oz grilled salmon, 480mg
- 2 tbs peanut butter, 240mg
- ½ cup cooked spinach, 420mg
As you can see, there are many options for you to get the potassium you need even as you’re on the keto diet. You need to be careful about which foods you eat and what types you choose. Keep in mind many foods have hidden carbs.
How Much Potassium Should Keto Dieters Get?
|① Bulk Supplements Pure Potassium Citrate Powder -TOP PICK|
|② Zenesis Labs--Potassium Gluconate with Iodine Kelp|
|③ Thorne Research Potassium Citrate|
|④ Twinlab Potassium Capsules|
|⑤ Now Potassium Citrate|
In general, you should be getting 3,500 to 4,500mg of potassium each day. When you consider this number, you can easily see why it’s difficult to get the dosage that’s recommended from your diet alone, regardless of which type of diet you consume. Even people who are on the standard American diet should be taking potassium supplements to be sure they’re getting enough of this essential nutrient.
Food alone might not be enough–and on the keto diet especially, it’s easy to be unable to meet your daily recommendations. This is why potassium supplements are essential for anyone who’s on the keto diet. With just one capsule or scoop every day, you’ll meet all your dietary needs easily and quickly. You won’t have to worry about adding an overabundance of one food to your diet, which is already strict and difficult enough. Potassium supplements are a simple way to make sure you’re healthy as you’re on the keto diet.
With these supplements, you get exactly what you need without the damaging carbs. If you don’t get an adequate level of potassium, you might suffer from several negative effects. According to research, an inadequate amount of potassium can be linked to cancer, infertility, digestive disorders, arthritis, high blood pressure, and heart disease. If you don’t keep up with the minerals your body requires, this can lead to a myriad of health issues. This is why even people who are on standard diets are advised to take potassium supplements.
Do Potassium Supplements Come With Any Side Effects?
Potassium is very good for your overall health. However, like anything, it can have a negative impact if you eat too much of it. Side effects can occur when you consume a lot of potassium, such as:
- Low blood pressure
- Cardiac arrhythmias
- Weakness in the muscles
- Stomach problems
While these only occur if you consume an amount of potassium that’s far above what’s recommended, it is important to be aware of dosage. It’s also important to note that some people should speak with their doctor before they make an increase in their potassium consumption, including people who have diabetes, allergies, cardiac issues, and ulcers.
You do not need to worry about high dosages with potassium supplements; these supplements are measured specifically to give you a moderate dosage in each serving. They make it easy for you to determine how much potassium you’re getting daily and to change your intake accordingly. For most people, they benefit from the little boost of potassium they get from supplements as an addition to a healthy diet.
However, not all supplements are the same. There are a wide range of options available on the market, and it’s important to invest in high quality supplements that will indeed benefit your health. When you’re on the ketogenic diet and need to watch your carbs, this is another thing for you to consider. Are there potassium supplements that are compatible with the keto lifestyle? Here are the top 5.
#1: Bulk Supplements Pure Potassium Citrate Powder
With this powder, you’ll get help with regulating blood pressure, strengthening bones, and supporting the health of your urinary tract and kidneys. It makes sure that you’re properly hydrated and provides your body with lots of electrolytes. Just one teaspoon per day can help you feel more healthy and energetic.
It’s popular with people who are on the keto diet because it takes effect immediately. Right away, people feel less ache in their muscles and get better sleep. It’s also easy to consume and mixes easily with any liquid of your choice.
Pros of this product include:
- Takes effect right away
- Mixes well with liquids
- No taste
#2: Zenesis Labs–Potassium Gluconate with Iodine Kelp
These tablets are a potassium supplement that’s well known and highly rated. They’re very effective, and you’ll often find Zenesis Labs listed with some of the best available supplements. It helps to ease cramps in your muscles, maintain blood pressure, get a boost in energy, and improve your sleep. The effect occurs right away and it’s relatively cheap, which makes this supplement one of the most popular ones on the market.
- A single bottle lasts over 6 months
- Tablets include iodine to support thyroid function
- Effect takes place almost immediately
- Many people dislike the taste
- Tough to swallow
#3: Thorne Research Potassium Citrate
This supplement has a cult following. It promises to improve the function of your muscles, sleep patterns, energy, and blood pressure, and it delivers on these promises. It doesn’t contain any fillers and constantly is under testing for quality control. The product is very well known throughout the world and even has partnership with some national teams in the US. Thorne Research has put together a team of scientists who make sure their products set a standard.
- Proven positive track record
- Free of gluten, allergens, shellfish, soy, dairy, additives, artificial colors, and fillers
- More expensive/requires more investment
#4: Twinlab Potassium Capsules
These capsules give you potassium that is natural 100%. It’s a top-recommended product for people who are following the ketogenic diet to ensure they stay healthy and that their electrolytes are replenished. The capsules are very easy to take and don’t have artificial sweeteners, flavors, colors, or coating. Almost right away, they reduce cramps in your muscles, help you get better rest, and improve your blood pressure. They’re also developed to support your heart health and digestive health.
- Contains potassium aspartate and potassium citrate
- Free of preservatives
- No salt or tablet binders
- Only available in packs of three bottles
#5: Now Potassium Citrate
A complaint that’s common among people who take potassium supplements is that these supplements tend to be tough to swallow. Now purposefully developed their supplement so that this is easier on you; the product gives you all the benefits from potassium in the form of a pill that’s very easy to take. With just one capsule each day, your electrolyte balance will be supported as you also get relief from muscle cramps and your pH levels are restored to normal.
- Pill is very easy to take
- Cost effective
- Effect takes a little longer
No matter what diet you’re on, you need essential vitamins and minerals, and potassium is one of these. Potassium provides many benefits to your health, and if you lack it, this can have a very negative impact on your body. When you’re on the ketogenic diet, it is especially important to ensure you’re getting enough potassium, since the diet tends to make people dehydrated and throws their electrolytes off balance. It’s highly recommended to take potassium supplements. To find the best supplement for your lifestyle, take into consideration the ones listed above, which are all keto compatible.