potassium and magnesium RDA

[Fiddleman 4,376]

I just read that potassium RDA is 4700 mg for adults and magnesium is 420 mg.

Given a post op history with cramping when working out hard (3x so far), I decided to buy a supplement called potassium and magnesium 250 from GNC. Has 250 mg of each per capsule. The problem is that if I take many of these during the day to hit potassium RDA, I will OD on magnesium, which I am certain cannot be good for your neurological system. Does anyone know if 4700 mg of potassium is really required? My goal is to prevent cramps or any nerve issues (zaps as I like to call them).

My Multivitamin has 100 mg of magnesium and no potassium. I will eat banana occasionally in the morning and/or some coconut juice (400 mg). Both good sources of potassium, but still magnitudes below the RDA. I try and eat broccoli which is a good source of magnesium when we are having it for dinner, but typically only get 1-2 ounces before hitting satisfied point. 190 mg of potassium and 6% RDA magnesium in my recovery shake. Otherwise I do not eat much else that contains magnesium and potassium.

[Fiddleman 4,376]

This link has some really useful information on foods high in potassium.

http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

The herbs listed in the first row at the bottom appears to be the clear winner for most nutrient dense punch. However, you would have to eat like a bowlful of herbs. Lol. Bookmark this page for future reference if you are wondering about the best sources of food for potassium. And whey powder is on that list too. You know we all drink Protein shakes so this should be an easy source for most!

[ItsMe2033 143]

Note that if you are taking this product:

GNC Potassium & Magnesium Aspartate 250

That you are getting the following ingredients:

Monomagnesium Di-L-Aspartate 250.00 mg

Monopotassium Aspartate 250.00 mg

The weight of the supplement is the weight of the magnesium or potassium plus the weight of the aspartare. This is substantially less magnesium and potassium than 250mg. By law (21 C.F.R. § 201.306) any potassium supplement with 100mg or more of potassium must be labeled "Rx only." Please don't try to supplement 4.7 g of potassium per day. Your body and especially your heart is very sensitive to the ratio of sodium to potassium, and some other minerals as well.

I recommend that you get some of the 99mg potassium supplements and take them perhaps 3 x per day. 300mg of potassium may not sound like much, but it will help more than you might think. If you use salt, you could also get Morton's light salt which is half sodium chloride and half potassium chloride, so you not be too likely to get the two out of balance. If you still get cramps after that, you should see a doctor to see if you need a prescription potassium supplement. Just keep this in mind. If you take too much Vitamin C, you may have to take a trip to the bathroom, but if you take too much potassium you may take a trip to the morgue.

[Fiddleman 4,376]

Itsme, thanks for the warning. Very much appreciated.

I do not feel comfortable with trying to supplement the RDA with this product because not only your warning on potassium, but also the very high dose of magnesium one would hit. I will probably return it given it is not going to help effectively.

Per the food link I posted above, I am going try sourcing my potassium and magnesium requirements directly from food.

Probably the best foods will be salmon, spinach, bananas, coconut Water and white Beans. I eat a fair amount of salmon now so am happy to hear that it is going to be a strong contributor to potassium requirements.

[Wls4me 163]

Fiddle, before supplementing any electrolytes I would recommend having your levels checked. Too much of any electrolyte can cause muscle problems, including your heart muscle. Make sure you are supplementing what you are truly low on rather than guessing. Your levels may turn out to be normal and your cramping could be caused simply from dehydration or muscle fatigue.

[Wls4me 163]

You also have mentioned drinking coconut Water in other threads, its full of potassium.

[Fiddleman 4,376]

I am due for my 1 year post op blood level checks and will see where the levels are at. I do try and drink as much Water as I can short of a hour before bedtime to prevent a large number of bathroom trips in the middle of the night.

[Fiddleman 4,376]

You also have mentioned drinking coconut Water in other threads' date=' its full of potassium.[/quote']

Coconut Water has a good amount of potassium, about 600 mg for 11.1 oz. however, it is still 10 x less than daily RDA of 4700 mg. I like drinking coconut water when I have it available ( expensive). Normally, I buy vita coco from costco and have about 1 every other day.