The ketogenic diet is an effective one, but it has certain drawbacks. It deprives your body of electrolytes that are essential for your overall health and normal body functions.
Eating healthy is a big step towards a healthy body, but sometimes food just isn’t enough.
That’s why we prepared an extensive list and guide to the best potassium supplements for a keto diet.
Whether browsing supplements for absorption or for fasting, we hope you’ll find the top-rated supplement for your needs!
Best Potassium Supplement to Take on a Ketogenic Diet
Electrolytes are important when you go keto; you need to stack up on nutrients and potassium helps maintain your body hydrated!
That’s why we’ll look at the top potassium supplementation keto for diet.
Learn more about all keto supplements here.
1. Best Naturals Supplement
To fully support your electrolyte balance, Best Naturals provides the best supplement with high-quality ingredients.
A great value for money, this supplement helps with dehydration, the tablets are easy to swallow and absorb.
2. BioTree Labs Relax 180
Looking for a natural way to deal with stress and muscle cramps?
BioTree promises to reduce anxiety, soothe restless legs, and promote restful sleep immensely within three weeks of regular intake.
Vegans, anxiety sufferers, keto dieters, all benefit immensely from taking this supplement; it does exactly as advertised!
3. NOW Potassium Citrate
Manufactured without gluten, soy, milk, and wheat, this NOW comes from a well-established brand, which is famous for high-quality products on the market.
Look elsewhere If you’re a vegetarian, but this product is an excellent value for money, which should be taken with a meal for best effects.
4. Solaray – 99 mg
Another supplement of great quality, the Solaray potassium supplementation delivers all that are promises.
There are dozens of positive online reviews that claim this product is one of the best supplements on the market.
The medium size capsules are easy to swallow and don’t dissolve too fast; drink plenty of water when taking them and it will prevent any leg cramps and help to level the heart rhythm.
5. Country Life Potassium 99 Mg
Free of wheat, soy, gluten, preservatives, and any fillers, this supplement is a blend of potassium citrate and potassium amino acid chelate.
It provides a full support to anyone with an active lifestyle.
This product soothes leg cramps, and PMS soreness, and provides other support for your potassium-deprived body with only one tablet a day.
6. Nature’s Way Potassium Complex
By taking one capsule a day, this product will help to improve your muscle function, and contraction, and help you stay hydrated after the long workout sessions!
The bottle claims this is a potassium complex when it’s really only potassium citrate, but it’s still beneficial and seems to work fine.
7. Jarrow Formulas
One of the most popular products on the market, this product provides full support for the diet and others who deal with low levels of potassium and consequently leg cramps.
The pills are the size of an aspirin, but the product doesn’t seem to contain enough potassium levels that would actually make a difference.
8. FORTILYTE- Superior Electrolyte
A high-quality blend of essential vitamins, minerals, and electrolytes in one bottle, this product is a natural cure for tired muscles as well as a hangovers, and many consider as the top-rated potassium chloride supplement.
Prepare to benefit from these especially on the keto diet, as they help improve the quality of your sleep, headaches, and fatigue relief.
9. Optimox – Iodoral, High Potency Iodine Potassium Iodide Thyroid Support, 180 Tablets
Free of gluten, animal products, and dairy, this supplement will boost your energy, improve the quality of your sleep, and the overall quality of your health.
The product improves sleep, balances metabolism, and boosts your energy levels successfully.
10. Thompson Potassium Tablets, 99 Mg, 180 Count (Pack of 2)
For full nutritive support with single minerals, this product is known for its high quality.
For best results, take one pill daily and prepare to wave leg cramps goodbye!
These may be efficient, but the company tests all their products in their own laboratories; without the third-party tests, it’s difficult to tell the real quality of the product.
11. Sundance 595 mg
Another gluconate formula product, it supports muscle and nerve health by replenishing your body with the vital nutrients that improve the quality of your life.
Easy to take, these pills eliminate muscle cramps, which is incredibly welcoming, especially for those regularly struggling with leg cramps.
12. Relentless Improvement Iodine Potassium Iodide
Manufactured with pharmaceutical glaze and tested by a third party, this supplement is uniquely designed to provide purity, improve energy levels, and contribute to your overall health.
Based on high standards of quality, the glaze enables the pills to slowly release the nutrients but the brand doesn’t seem descriptive enough when it comes to the actual ingredients.
13. Zenesis Labs with Iodine Kelp
Stop leg cramps and improve your sleep with this supplement that also promises to regulate.
While the pills are easy to make and great for diabetics as well, this supplement causes an upset stomach with some and doesn’t help with cramps as well as it could.
14. Nutricost 99mg, 500 Capsules
An excellent value for money and positive reviews, these capsules guarantee purity and quality, and only the best support for your body.
Taken regularly, these prevent muscle cramps, work great, don’t cause any heartburn, and have even helped to prevent kidney stones from returning!
15. Pure Science 595mg
For all those who are potassium deficient, this supplement supports cardiovascular health, and prevents fatigue, muscle and bone weakness, and cramps.
With only one capsule a day, you’re able to fight your potassium deficiency effectively and rather quickly since this supplement is an excellent value for money.
Benefits of Taking Potassium & Why Do People Take Potassium?
Potassium is a mineral and an electrolyte that’s crucial for our health.
In fact, it’s the third most abundant mineral in the body!
In order for our bodies to be ticking like a clock, we need potassium since it’s responsible for a number of essential body functions, such as:
In other words, potassium pills' benefits include the following: prevent strokes, regulate fluid balance, break down carbs, build muscles, regulate blood pressure and heart health, and prevent muscle cramping.
People take potassium because it isn’t naturally produced by our bodies yet it’s extremely important.
An optimal amount of potassium supplementation dosage is between 3,500 – 4,700mg of potassium daily, according to the World Health Organization.
Foods High in Potassium: Can You Get it From Food?
Yes, you can. There are various sources that boost your potassium intake.
Some people have enough of this mineral just by eating a well-balanced diet since there are certain foods rich in potassium:
Can Take Potassium Supplements To Be Dangerous / Possible Side-Effects?
Potassium is not only a beneficial mineral but a powerful one at that.
Its positive effects on the body are incredible, but overdoing it can bring consequences as well.
Too much potassium can cause hyperkalemia, but this is quite rare for anyone on a balanced diet.
Still, make sure to consult your doctor before taking potassium as a supplement if you have kidney disease, diabetes, heart disease, and stomach ulcers.
What Are the Side Effects of Taking Potassium Tablets?
The most common negative effects of taking too much potassium:
If severely overdoing potassium, you can experience a so-called potassium overdose.
In this case, it’s important to get emergency medical help right away! Some of the signs include:
The Best Form of Potassium for Heart Health
There are different types of potassium supplements, but the most common is potassium chloride, and it’s also the most common.
Others include potassium iodide, gluconate, phosphate, bicarbonate, and aspartate.
One of the best brands on the market, NOW potassium citrate is an effective, filler-free, and high-quality supplement that treats potassium deficiency with regular use.
While the vegans will have to look elsewhere for a good potassium supplement, this is a product of excellent quality!
Solaray – 99 mg
To protect your muscles and maintain your electrolytes balanced, Solaray provides a blend of minerals in their supplement that additionally support your health.
This is a solid supplement that definitely helps to improve our overall health, but the gelatin capsules are of low potency, which is a bit impractical.
Kwai Potassium, Mg 400mg
A blend of zinc, magnesium, potassium, and a few other minerals that are responsible for important body functions.
While this product comes with positive reviews, a promise that it works, and a cocktail of beneficial elements, it detains a number of fillers (bulking agents, anticaking agents) that make it less valuable.
Supplement for Leg Cramps
Problems with leg cramps? See below for the top keto-friendly supplement for leg cramps.
Country Life Cal-Mag-Potassium - To Stop Leg Cramps Immediately
If you want something to stop leg cramps immediately, try Country Life supplement. It’s a blend of calcium, magnesium, and potassium tablets that offer full support to your body functions.
Free of fillers, artificial ingredients, and soy, this supplementation will help eliminate leg cramps, stabilize blood pressure, improve your sleep, and much more if only you can swallow down the large pill!
Designs for Health - Complete Mineral Complex
A complete mineral complex is a cocktail of various minerals (+7) that soothe muscle tension, spasms, and muscle knotting.
It’s highly beneficial for a healthy and normal body functioning on a daily basis.
Whether for leg cramps, diet, or dehydration, this supplement is of high quality and delivers exactly what it promises.
Pure Encapsulations - Magnesium (Glycinate)
This is a pure supplement that doesn’t contain anything that would get in the way of supporting a healthy body.
It’s free of fillers, soy, dairy, gluten, and anything artificial. It’s premium, raw, and highly effective.
Some claim this doesn’t work, but the key to success is consistency.
This is a high-quality supplement that can help regulate and improve your overall health.
Potassium Gluconate vs. Potassium Citrate
You may think that the best form of potassium supplementation is any kind of form. But it’s not that simple.
How Much Potassium Per Day?
While reading through the National Institutes of Health’s National Library of Medicine Nutrition and Health, I came across a report on vitamin K1, or the main active ingredient is potassium chloride. Potassium is the fourth most abundant mineral in our bodies. In terms of blood pressure, potassium can influence it the way calcium does. It also plays a significant role in brain function. While we know that this mineral affects brainwave activity, cholesterol levels, and heart disease risk, we still do not know why. One researcher from NIN believes that the process that binds potassium to iron in our bodies (called the K-ratio) or keto flu influences our minds. He discovered that people with high K-ratios were “easily hypnotized” when they were shown a series of images.
Since I was unable to find any study on K-ratios, I did find a few studies on vitamin K2, which is not only used for nausea relief but can also act as a pain reliever. Some studies found that low doses of vitamin K2 reduced muscle spasms in multiple sclerosis patients. What Vitamin K3 Does For You. There are three different types of vitamin K in the body: K1, K2, and K3. While K1 is present in all living organisms, it is often removed in those who undergo hormone treatment. If you’re planning on consuming wild games like venison, elk, or a groundhog, consider getting a double dose of K1 and K2. I do not recommend taking vitamin K3, as most of these studies found it to be ineffective.
What is a Good Electrolyte for Keto?
Many people think that you have to consume large quantities of carbohydrates to build your body. Many people think that you have to consume large quantities of carbohydrates to build your body. But, as you have seen, the scientific data tell us that we have to consume not only carbohydrates, but also the proper amounts of fats, proteins, and ketone fats.
It is believed that our body evolved to use ketone fats, especially for creating energy. Our bodies produce ketones from fat. A ketogenic diet is a very low-carb diet. Let's look at what it means to be on a ketogenic diet: An overall loss of carbohydrates, and greater intake of fat Keto, not Atkins. Carbohydrates can be replaced, but not at the same rate as the prior. We can't consume as many carbohydrates as we could with carbohydrates There are fewer carb digestion issues, and ketosis is easier. Slimming down of the metabolic syndrome. We can go on and on, but to keep it simple, let's say to eat good fats, more often.
Potassium Citrate vs Gluconate Keto
Ketosis is the condition wherein the body utilizes fat as a source of energy instead of carbohydrates. Since the liver uses fat as an energy source, in case your body is in a state of ketosis, the net body weight will decrease. In case you are able to use this energy source in a sustainable way, your body will burn through it in a very short span of time, which is the prime reason for weight loss. Read on to know more about this keto diet.
Gluconate Keto. In this state of ketosis, your body's ability to make glucose, a form of sugar, is deactivated by the action of the ketones and the acidity levels in the blood have a great deal of potency. If glucose is a source of energy to the body, this state will drain the body of all its glucose.
How Do I Get Enough Potassium on Keto?
Vegetables and fruits are excellent sources of potassium. Also, add little green leafy vegetables like kale and spinach to your daily diet. Ginger – rich in volatile oil and other nutrients like zinc, selenium, iodine, magnesium, phosphorus, and potassium – is another excellent source of potassium. You can include ginger in your daily diet if you eat meat. Green tea is another excellent source of potassium. Vitamin C helps to keep your body hydrated and it helps to lower blood pressure by lowering stress hormones. You can include fruits and vegetables in your diet to ensure you have enough vitamin C.
How Do I Measure My Total Potassium? According to the National Institutes of Health, adults should have about 3,000 milligrams of potassium in a day. You can use a multivitamin that also contains potassium to make sure you are getting all of your daily requirements. What’s The Role Of Potassium In Cardiovascular Disease? Athletes need to ensure they have enough potassium for healthy blood pressure levels. They should also avoid fast food and foods containing high fructose corn syrup, high cholesterol, sodium, and trans fats.
Is it OK to take a Potassium Supplement Daily?
Taking a potassium supplement daily can be appropriate for some individuals but may not be advisable for everyone. The appropriateness of daily potassium supplementation depends on factors such as an individual's overall health, dietary intake, medical conditions, and medications they may be taking.
Potassium is an essential mineral that plays a crucial role in various bodily functions, including maintaining proper muscle function, nerve function, and heart rhythm. Adequate potassium intake is essential for overall health. However, potassium supplementation should be approached with caution for the following reasons:
- Dietary Sources: The preferred way to obtain potassium is through a balanced diet rich in fruits, vegetables, legumes, and whole grains. Many natural foods are abundant sources of potassium, including bananas, potatoes, oranges, and leafy greens. In most cases, individuals can meet their daily potassium needs through dietary choices.
- Medical Conditions: Some medical conditions, such as kidney disease, may affect how the body processes potassium. Individuals with kidney problems may need to restrict their potassium intake and should only take potassium supplements under the guidance of a healthcare professional.
- Medications: Certain medications, such as potassium-sparing diuretics or angiotensin-converting enzyme (ACE) inhibitors, can increase potassium levels in the body. When taking such medications, it's essential to monitor potassium intake and consult with a healthcare provider before adding potassium supplements.
- Individual Requirements: Daily potassium requirements can vary from person to person based on age, sex, activity level, and overall health. For most adults, the recommended daily intake of potassium is around 2,600 to 3,400 milligrams (mg). If an individual is unable to meet these requirements through diet alone, supplementation may be considered.
- Excess Intake: Excessive potassium intake, particularly from supplements, can lead to a condition called hyperkalemia, which can cause irregular heart rhythms and other health problems. Therefore, it's crucial not to exceed recommended daily doses of potassium without medical supervision.
In conclusion, taking a potassium supplement daily can be appropriate for individuals with specific dietary deficiencies or medical conditions under the guidance of a healthcare professional. However, for the majority of people, obtaining potassium from a well-balanced diet is the safest and most effective way to meet their nutritional needs. If you believe you may benefit from potassium supplementation, consult with a healthcare provider to determine the appropriate dosage and ensure it aligns with your individual health requirements. Self-prescribing potassium supplements without medical guidance can lead to health risks, so caution is advised.
Potassium is an important mineral that supports several essential body functions.
Normally, we get sufficient amounts of this electrolyte by consuming potassium-rich foods.
However, by sticking to a diet, you will need to replenish your electrolytes regularly.
Think about boosting your intake of potassium, Mg, and sodium regularly.
It’s quite simple, a tablet or a capsule a day, once you’ve found the best supplement for your needs.
A health tip: don’t overdo it and your body will be able to keep up with your goals and plans easily!
But, which of the potassium supplements is the best on the market?
After testing and trying out different supplements, we’ve made a decision.
The top-rated potassium supplement is this Gluconate from Best Naturals.
It provides 99mg of potassium, is made in the USA, supports mineral balance, and helps with dehydration without any preservatives, and sweeteners!
As a runner-up, we recommend BioTree Labs as the best magnesium potassium supplement for those who want to improve muscle health, sleep, and overall electrolyte boost.
As the third option, we believe that the best potassium citrate supplement is from NOW, which is also highly effective, free of any nasty ingredients and fillers, but not appropriate for vegans and vegetarians.