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What is the best form of potassium to take?

What is the best form of potassium to take? A person should prioritize getting potassium from their diet. Sources of potassium include dried apricots, lentils, squash, prunes, potato, kidney beans, and bananas. Apricots offer the most potassium.

medicalnewstoday.com - 4 of the best potassium supplements for cramping and keto

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. What does potassium do? Potassium plays a major role in maintaining the water content of cells. It is also essential for: nerve transmission

muscle contractions

proper kidney function Most of the potassium in the body is stored inside cells. Typical potassium concentrations in the blood range from around 3.6 to 5 millimoles per liter . Blood potassium levels can indicate potassium status, but they cannot indicate what the stores are like inside the cells. Dosage Most dietary supplements contain potassium salts. Potassium salt is a combination of potassium and one or more other elements. Dietary potassium supplements typically contain potassium chloride. However, some contain other potassium salts, such as: potassium citrate

potassium phosphate

potassium aspartate

potassium bicarbonate

potassium gluconate Since these different salts contain different amounts of potassium, the supplement label may show the amount of pure, or elemental, potassium in the product. Multivitamins and mineral supplements that contain potassium typically contain about 80 milligrams (mg) of elemental potassium. Potassium-only supplements often contain up to 99 mg of elemental potassium. Different supplements contain different amounts of potassium, so people should read the individual product labels to determine the appropriate dosages. How we chose Medical News Today chooses products that meet the following criteria: Ingredients: MNT chooses products containing safe and high quality ingredients that are clearly labeled. They should also confirm they are free from pesticides, heavy metals, and mold. MNT chooses products containing safe and high quality ingredients that are clearly labeled. They should also confirm they are free from pesticides, heavy metals, and mold. Dosage: MNT chooses products that must clearly state the supplement dosage. MNT chooses products that must clearly state the supplement dosage. Serving size: MNT selects products in which manufacturers recommend a safe dosage. MNT selects products in which manufacturers recommend a safe dosage. Third-party testing: MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory. MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory. Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) after receiving its third-party lab results. List of the best potassium supplements The National Institutes of Health identify hundreds of dietary supplements that contain potassium. The sections below outline four potassium supplements suitable for different uses and preferences. Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Medical News Today follows a strict product selection and vetting process. Learn more here. Best vegan potassium capsule: NOW Supplements Potassium Citrate 99 mg Price: around $13

around Type: capsule

capsule Dose: 99 mg

99 mg Servings: 180 NOW Supplements claims this supplement is vegan and soy-, nut-, and gluten-free. The label suggests it helps support electrolyte balance, pH, and proper muscle contractions. It states that potassium citrate is a highly bioavailable form of potassium. The dosage information states that a person should take 1 capsule one to five times daily with food. If a person takes this supplement five times per day, they will get 10% of the recommended daily intake of potassium. However, a person should start slowly with new supplements and on the lowest dosage to be sure they tolerate it well. The company claims this supplement is made in a Current Good Manufacturing Practice (CGMP) certified facility. This means that the entire manufacturing process has been examined, and the product has been tested for stability, potency, and the accuracy of its ingredients. Positive reviews show that this product is a good price for the serving volume and the supplements effectively reduced leg cramps. However, some buyers wrote that there were unmarked tablets and empty capsules in the container, and others did not like taking up to five capsules a day. SHOP NOW Best for a high serving volume: Nutricost Potassium Citrate 99 mg Price: around $18

around Type: capsule

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capsule Dose: 99 mg

99 mg Servings: 500 Nutricost Potassium Citrate 99 mg is a non-genetically modified organism and gluten-free supplement. The manufacturers recommend taking 1 capsule with eight to 12 ounces of water, or as a doctor suggests. There are 500 capsules in each bottle, making this product suitable for people who know they need to take potassium supplements long-term. Positive reviews for this Nutricost potassium supplement write that it helped boost energy and reduce leg cramps, and the serving volume lasted buyers a long time. However, some buyers are critical of the rice flour filler in the capsules, and others state it does not contain enough potassium. SHOP NOW Best for potassium gluconate: CVS Health Potassium Gluconate 650 mg Price: around $6

around Type: caplets

caplets Dose: 99 mg

99 mg Servings: 100 These supplements use potassium from potassium gluconate. They include potassium and gluconic acid. This type of potassium supplement is specifically used to treat low potassium levels. CVS Health writes these supplements may support muscle and nerve health and may regulate neuromuscular activity. Each caplet contains 99 mg of potassium from 650 mg of potassium gluconate, providing 2% of a person’s recommended daily intake. The company recommends a person takes one caplet a day. It states the caplets are vegan and gluten-free and do not contain soy, artificial colors, flavors, or preservatives. There are limited written reviews for this product online, but many buyers rate it 5 out of 5 stars on the CVS website. However, some critical reviews state the caplets were too large to swallow comfortably, and others felt misled by the product packaging regarding the potassium content of the caplets. SHOP NOW Best liquid potassium: Trace Minerals Liquid Ionic Potassium Supplement Price: around $13

around Type: liquid

liquid Dose: 99 mg

99 mg Servings: 33 This potassium supplement is an option for people who find capsules and tablets difficult to swallow. Each 1/3 teaspoon serving provides 99 mg of potassium and a range of other minerals. This includes 30 mg of magnesium, 300 mg of chloride, and 65 mg of sodium. Trace Minerals writes that the ionic potassium in this supplement is a concentrated liquid form that can help support muscle, nerve function, and heart and brain health. A person can measure each serving with the metered dropper. Although this means a person can measure their dose, it may be less accurate than taking a tablet or capsule. Trace Minerals suggests a person adds these drops to drinks or food. The company claims this product is third-party tested, Non-GMO Project verified, and made in a CGMP-certified facility. Positive reviews mention that this supplement helped to ease leg cramps and was easy to take. Negative reviews frequently mention its unpleasant taste. Others felt it did not contain enough potassium as it provides 2% of a person’s recommended daily intake. SHOP NOW Comparison The table below compares each potassium supplement in this article for dose, price, ingredients, and servings. NOW Supplements Nutricost CVS Health Trace Minerals Type capsules capsules caplets liquid Dose 99 mg 99 mg 99 mg 99 mg Potassium form potassium citrate potassium citrate potassium gluconate potassium chloride Ingredients potassium potassium potassium • magnesium

• chloride

• sodium

• potassium

• sulfate

• trace minerals Servings 180 500 100 33 Price around $13 around $18 around $6 around $13 How to use Before taking a potassium supplement, a person should speak with a doctor. Most cases of hypokalemia are not solely due to a lack of potassium intake, so it is important to identify and treat the underlying cause of the hypokalemia. If a person is considering taking a potassium supplement, they should ask a doctor or pharmacist for advice on dosage. They should also follow any instructions on the package or from the doctor or pharmacist. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. How to choose Ingredients: A person should carefully read the ingredients list of their chosen supplement. They should avoid products that do not list their ingredients. Additionally, not all supplements are suitable for people following different diets. Some capsules and gummies contain gelatin and will not be suitable for vegan or vegetarian diets. A person should carefully read the ingredients list of their chosen supplement. They should avoid products that do not list their ingredients. Additionally, not all supplements are suitable for people following different diets. Some capsules and gummies contain gelatin and will not be suitable for vegan or vegetarian diets. Dose: A person should check the dose each serving will provide them. Buyers should not exceed the recommended daily value of any vitamin, mineral, or other nutrients, as it can be dangerous. People should avoid products that do not state the dose and do not recommend a dosage. A person should check the dose each serving will provide them. Buyers should not exceed the recommended daily value of any vitamin, mineral, or other nutrients, as it can be dangerous. People should avoid products that do not state the dose and do not recommend a dosage. Type: People may prefer to take supplements in different forms, such as capsules, gummies, or liquids. Gummies and liquids are a good alternative for people who cannot or do not like to swallow capsules or tablets. However, the dose of a liquid supplement may be harder to measure.

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People may prefer to take supplements in different forms, such as capsules, gummies, or liquids. Gummies and liquids are a good alternative for people who cannot or do not like to swallow capsules or tablets. However, the dose of a liquid supplement may be harder to measure. Testing: Buyers should choose products that have third-party testing assurance. This means that an independent laboratory has tested the product to make sure it contains the ingredients it lists on the packaging, is free from contaminants and harmful substances, and contains the correct dose. Buyers should choose products that have third-party testing assurance. This means that an independent laboratory has tested the product to make sure it contains the ingredients it lists on the packaging, is free from contaminants and harmful substances, and contains the correct dose. Health claims: A person should avoid products from manufacturers that make unsupported health claims. Supplements cannot cure serious conditions, and a person should research the effectiveness of their chosen supplement for its intended use before making a purchase. A person should avoid products from manufacturers that make unsupported health claims. Supplements cannot cure serious conditions, and a person should research the effectiveness of their chosen supplement for its intended use before making a purchase. Price: Some supplements can be expensive. A person should consider how long the serving volume will last and how cost-effective the supplement will be if a person takes it long-term. Side effects Potassium supplements can sometimes cause minor digestive side effects . High doses of potassium can lead to high potassium levels, or hyperkalemia. However, this condition is rare among people with regular kidney function, as the kidneys will excrete excess potassium from the body. People with impaired kidney function may experience hyperkalemia if they consume too much potassium. Although hyperkalemia does not usually cause symptoms, people may experience : muscle weakness

paralysis

heart palpitations

cardiac arrhythmias Some of these effects can be life threatening.

Alternatives Experts suggest that more than 50% of people with low potassium levels may also have low magnesium levels. Magnesium deficiency may also contribute to potassium deficiency by increasing potassium loss in the urine. People with low magnesium and low potassium should receive treatment for both deficiencies. Many manufacturers of magnesium supplements claim that they can help prevent muscle cramps. However, 2020 research states that scientific studies have not been able to show that low potassium increases exercise-induced cramps, or that blood potassium levels can change quickly enough to reduce them. Further research is necessary to confirm whether potassium can help ease muscle cramps.

medicalnewstoday.com - 4 of the best potassium supplements for cramping and keto

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