You’re probably here because you’ve heard “You need more potassium on the ketogenic diet”. Well, let me tell you something… That’s exactly right! That’s why I did this review on the two BEST potassium supplements for keto.
Potassium is a SUPER Important vitamin, ESPECIALLY for keto. It has a number of important functions in the body. Thanks to our lovely keto diet, these functions may become impaired as our potassium levels drop. The tough thing about this is that most of our population isn’t getting enough potassium AS IS. We need between 3000mg and 4700mg of potassium per day. That’s a lot!
For me, I’ve needed to supplement potassium to get the required amount. So today, I want to share with you my two supplement recommendations. These are the best potassium supplements for keto in my opinion.
I have to say this first though… Your first option should be to get potassium from the foods you eat. Trust me, I understand that’s not always possible. You have to eat A LOT of green leafy vegetables to get there. But, you should at least give it the old “college TRY” first, okay?
So, where does that leave us?
Supplementation! Which is why you’re here… The best potassium supplements for keto are going to be in powder form. The pill supplements do not provide the quantities of potassium we need.
Signs that you may be Deficient in Potassium[*]
So, how do you know if you are deficient in potassium?
Potassium is an amazing nutrient for your body. It can really help to restore your energy levels on a ketogenic diet. Even after adaptation, our need for this electrolyte is very important.
A Few Tips for Potassium Supplementation
- Take your potassium supplement with food. This is how it is consumed naturally.
- Spread supplementation over the course of a day to give your body a chance to balance. Too much at once is hard on the stomach and kidneys.
- Avoid taking medications such as NSAIDs (like ibuprofen), ACE inhibitors or other meds listed here.
Potassium Supplementation is Not for Everyone
Before supplementing potassium, you need to be aware that potassium supplements are potentially dangerous for some people.
Potassium supplements are strictly regulated by the FDA in pill form. The FDA only allows 99mg in each pill. This is really annoying… But, there are REAL health concerns for why they do this. Potassium supplementation CAN BE DANGEROUS.
The people at risk for health problems are below…
DO NOT Take a Potassium Supplement if You Fall Into Any of These Categories
- You have renal (kidney) problems
- You use common drugs such as NSAIDs (ie. ibuprofen and naproxen) and ACE inhibitors. [*]
- You have high insulin resistance
Any of the above can hamper your body’s ability to excrete extra potassium through your kidneys. When this happens very serious health problems can occur.
The last thing I want is for someone to end up in the hospital and blame this blog post because they only read half of it.
Potassium Supplement Side Effects[*]
I’ve supplemented potassium myself for a while and haven’t experienced any trouble. But, never the less, you should also be aware of these potential side effects.
- Abdominal Discomfort
- Intestinal ulcers (reported w/ potassium chloride tablets)
What Makes a Great Potassium Supplement?
- It is in citrate form which is easy on the kidneys.
- It is sourced from a reliable location.
- The product is tested for contaminants.
- The product cost is reasonable.
I am recommending two different potassium supplements today. Each of these supplements is, in my opinion, the best supplement for that category. My decisions are based on the research I did on potassium forms, 3rd party companies, and customer reviews from Amazon.
So, I’ll ask you now…what are your goals with your potassium supplement?
Both of these supplements will work great for replenishing your potassium levels. But, they are good for different reasons.
Option 1 – Best Potassium Supplement for Keto Overall
If you are looking to save money or create your own ketorade electrolyte drink, go with Option 1.
Move on to Option 1 below…
Option 2 – Best Potassium Supplement for Keto with All Electrolytes
If you are looking for a supplement that is already combined with other electrolytes, go with Option 2.
Move on to Option 2 below…
Without further ado, here are my 2 best potassium supplements for keto!
Option 1 – Best Potassium Supplement for Keto Overall
Now Foods Potassium Citrate Pure Powder
There are other pure citrate powders out there but now foods stands apart with its quality control.
I chose the potassium citrate form here because it has been shown to reduce the acidity of urine where chloride has not. Keto can sometimes elevate urine acidity and cause kidney pain or even kidney stones. Potassium citrate will help with both of these.
Potassium citrate has also been shown to be just as effective as potassium chloride for supplementing potassium deficiency. [*]
Potassium Citrate is 38.28% potassium by weight. [*] So, in order to consume 500mg of actual potassium, you need about 1/4 teaspoon of potassium citrate. I would recommend NOT consuming any more than a 1/2 teaspoon at once.
Hey! Check out our “Ketorade” electrolyte recipe at the bottom of this article. You can use this potassium citrate powder to make it.
“This product takes care of my potassium needs and does help with leg cramps and many more health needs. I put it in a glass of water and it dissolves very well although has a funny taste but no enough to keep me from taking it. I hate to swallow pills so this is a nice way to take it.”
Option 2 – Best Potassium Supplement with All Electrolytes
Genius Electrolyte Powder
This is a great time-saving option. The Genius Brand supplement contains all the essential electrolytes which may be especially beneficial for keto. These include, sodium, magnesium, potassium, chloride and bicarbonate. The only thing missing is calcium which you normally do not need to supplement.
For the research that I have done on combined supplements, this electrolyte powder stood out from the rest.
“I probably run about 50 miles per week, give or take and this powder is a runner’s dream formula. Actually, it’s really any endurance athlete’s dream formula (except for not having carbs but I add those myself). The really cool difference maker compared to other electrolyte products is the sustamine ingredient that the brand includes. It’s a major help in reducing soreness and aiding faster recovery, that makes a huge difference for me. Not only am I hydrated but I’m also able to recover faster!”
Like Gatorade… but actually good for you!
This electrolyte recipe is not only great for those going through the keto flu, but also for those of us just looking to be healthier. It’s also great for hangovers. It contains a healthy amount of both sodium and potassium. The apple cider vinegar gives it a bite like a carbonated drink would.
Original recipe credit goes to Dr. Ken Berry and his wife Neisha [*]
What is Your Experience with Supplementing Potassium?
Leave a comment below!