The Bizarre Rda For Potassium & Potassium-Sodium Ratio

s29s29
edited November 2015 in General Discussion

There's one mineral that seems really confusing, and that is that motherfucker Potassium.


 


First, why is the RDA (recommended dietary allowance) 4700mg? That's the highest of any mineral and vitamin. To get 4700, one should consume about 850 grams of dark green leavy vegetables like spinach a day. Well, I don't know about you, but I think that most people on a hardcore paleo diet even don't get that one done.


 


So you would guess, should someone supplement with Potassium? Well, that's also difficult, because Potassium supplements are regulated to a maximum of 99mg. One should wonder, because Potassium seems to be so overly important with this high RDA, why only regulated it's supplements to 99mg? Or is the 4700mg RDA a joke?


 


It's get even weirder, because the direct family member of Potassium is Sodium. Potassium and Sodium do not only have the same biological role in the human body (as electrolytes, Na+/K+-ATPase (sodium-potassium adenosine triphosphatase)), the human body also contain about the same amount of Potassium (about 140 grams) and Sodium (about 100 grams). But the RDA for Sodium is only 1200 to 1500mg.


 


The average American consumes about 3400mg of Sodium per day.


The average American consumes about 2350mg of Potassium per day.


 


Conclusions:


- too much Sodium is only harmful if the Potassium intake is insuffient (is that where the whole "salt is bad" myth comes from? - salt is about 40% Sodium btw)


- ideally Potassium and Sodium needs to be in balance


- the RDA of Potassium is ridiculous, should be about the RDA of Sodium (my vague guess would be 1000 to 2000mg)


- One should supplement with Potassium, 500mg (or 495mg) minimum?


Comments

  • I don't have any answers for you, but thank you for bringing this up.


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  • Personally I think the RDA is a bit high and impractical. My intake is slightly higher than the average american (~2,600 mg) but I've never seen any signs of potassium deficiency. Serum potassium is always excellent, blood pressure is 110/70, no dysrhythmia, no muscle or general fatigue, ect, ect. 


     


    If you're interested in a way to supplement without popping a bunch of pills, the widely available "No Salt" provides about 650 mg per 1/4 tsp. 

    My personal blog : healthbydiet.net

  • John BrissonJohn Brisson The Legend Formerly Known as Ron Swanson ✭✭✭

    It is not as difficult as one would imagine. For Example:


     


    One chicken breast- 440 mg


    One potato - 900 mg


    One avocado - 975 mg


    Spinach (one cup) - 839 mg


    One 6 oz salmon filet - 1,068 mg


     


    Of course most people eat more than that in a day with a good diet.


    My book Fix Your Gut, is offered on Amazon for $9.99.

     

    I also offer coaching:  http://fixyourgut.com/health-coaching-information/

     

    Please join or like the Fix your Gut Facebook. Also please add me on twitter @FixYourGutJB.

     

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  • edited November 2015


    It is not as difficult as one would imagine. For Example:


     


    One chicken breast- 440 mg


    One potato - 900 mg


    One avocado - 975 mg


    Spinach (one cup) - 839 mg


    One 6 oz salmon filet - 1,068 mg


     


    Of course most people eat more than that in a day with a good diet.




     


    I'll have to re-review my typical day. The problem is that it's hard to find a definitive answer for potassium content in foods. A quick google search for potassium in an avocado yielded results between 500 mg and 900 mg depending on the size and variety. A very large avocado may have 900 mg of potassium but most avocados I see at grocery stores and even Whole Foods are barely bigger than the palm of my hand, with the flesh only weighing ~140g, yielding ~600 mg of potassium. Only Trader Joe's has avocados big enough that I would classify as "large".


    My personal blog : healthbydiet.net

  • s29s29
    edited November 2015


    It is not as difficult as one would imagine. For Example:


     


    One chicken breast- 440 mg


    One potato - 900 mg


    One avocado - 975 mg


    Spinach (one cup) - 839 mg


    One 6 oz salmon filet - 1,068 mg


     


    Of course most people eat more than that in a day with a good diet.




     


    Should be noticed: if you cook potato's, a lot of Potassium is lost. This makes the whole Potassium-issue even more difficult.


  • John BrissonJohn Brisson The Legend Formerly Known as Ron Swanson ✭✭✭


    Should be noticed: if you cook potato's, a lot of Potassium is lost. This makes the whole Potassium-issue even more difficult.




     




    Should be noticed: if you cook potato's, a lot of Potassium is lost. This makes the whole Potassium-issue even more difficult.




     


    Only if you boil them, and the loss isnt that much.

    My book Fix Your Gut, is offered on Amazon for $9.99.

     

    I also offer coaching:  http://fixyourgut.com/health-coaching-information/

     

    Please join or like the Fix your Gut Facebook. Also please add me on twitter @FixYourGutJB.

     

    http://www.fixyourgut.com

     



  • Only if you boil them, and the loss isnt that much.




     


    I can't stand potato's though:


     


    https://spydersden.wordpress.com/2013/01/28/potatoes-and-solanine-poisoning/


     


    After a few minutes on the internet I found out that potatoes, a member of the deadly nightshade family of plants, can indeed poison the body and cause every symptom that we had been experiencing. Not only the digestive issues, but other things that we hadn’t put together can be caused from eating potatoes. We both, during the same time frame, had been experiencing stuffy noses, excess sinus drainage, small water blisters on our legs, ankles, and hands, general lethargy and listlessness, etc. All symptoms of potato toxins in the body.

     


    We haven’t had potatoes since then and some or most of the symptoms are improving or have already disappeared.


     


    Potatoes contain the alkaloid, solanine which is extremely toxic. The ingestion of the potato can produce gastrointestinal pain and symptoms of diarrhea, bloating, gas, stomach cramps, headache, and dizziness. Solanine in potatoes can also cause hallucinations, loss of feeling and/or tingling in the body’s extremities, heart and liver damage, and small, itchy blisters on the skin. As the body metabolizes solanine from potatoes, it can produce amilic alcohol, which is a very toxic substance.

  • John BrissonJohn Brisson The Legend Formerly Known as Ron Swanson ✭✭✭



     


    This blog is very overblown.

    My book Fix Your Gut, is offered on Amazon for $9.99.

     

    I also offer coaching:  http://fixyourgut.com/health-coaching-information/

     

    Please join or like the Fix your Gut Facebook. Also please add me on twitter @FixYourGutJB.

     

    http://www.fixyourgut.com

     



  • This blog is very overblown.




     


    I have always the same shit with potato products, brain fog, nasty stomach upset, bloating, acne etc.

  • John BrissonJohn Brisson The Legend Formerly Known as Ron Swanson ✭✭✭
    edited November 2015


    I have always the same shit with potato products, brain fog, nasty stomach upset, bloating, acne etc.




     


     


    Then your issue is more than likely the microbiome and less likely with the nightshade alkaloids.


     


    There are people who are sensitive to nightshade alkaloids do not get me wrong. There are also people truly allergic to potatoes.


    My book Fix Your Gut, is offered on Amazon for $9.99.

     

    I also offer coaching:  http://fixyourgut.com/health-coaching-information/

     

    Please join or like the Fix your Gut Facebook. Also please add me on twitter @FixYourGutJB.

     

    http://www.fixyourgut.com

     

  • Dave also mentions potassium here:


    https://www.bulletproofexec.com/sleep-hacking-part-3-falling-asleep-fast-with-biochemistry/


     


    "Potassium – synergistic with magnesium; the combination will remove nighttime leg cramps for most people.  Less cramps equals more sleep. My preferred forms are citrate and the harder to find potassium bicarbonate. The bicarbonate form is a part of the kreb’s energy cycle and can help you make more ATP.  All potassium supplements can conceivably interrupt your heart, so you should not mega-dose. I take 400mg of potassium citrate at bedtime. Start with 100-200 and work your way up from there if you feel you need more. (you very well may)"


     


    Why is Dave so concerned with taking higher dosages than 400 mg, while the RDA is 4700 mg?? 4700 mg in 4 meals equals 1175 mg per meal, so 400 mg seems so little...


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