The 7 Signs of a Potassium Deficiency that Should NOT be Ignored
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- Опубліковано 15 тра 2024
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7 Signs You're Not Getting Enough Potassium
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References
pubmed.ncbi.nlm.nih.gov/30899...
link.springer.com/chapter/10....
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/topics/...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/1447071/
Timestamps ⏱
0:00 - Intro
0:39 - Free Sample Flavors Pack of LMNT
1:02 - Weakness/Cramping
2:36 - Fatigue
4:01 - Less Fat Loss
5:15 - High Blood Pressure
5:49 - Polyuria
6:28 - Breathing Difficulties
7:52 - Abnormal Heart Rhythm
I'm a marathon runner. Long story short I was experience horrible horrible edima and swelling in my face anytime I ate a little bit more carbs. For months I struggled and then I discovered it was cause my electrolyte balance was off and potassium wasn't there to balance out the sodium intake
I had face swell either. And for some reason i started to take potassium suplement for 1 month and my face is significantly more lean for the first time in my entire life. Especially my jaw area is more lean now it was puffy before the take supp.
I tend to retain water weight quickly when doing endurance exercise in combination with high carb. Two months ago I bought some potassium bicarbonate and now I'm not retaining water anymore. In addition, I feel more calm. Before I was having more than 1kg of veggies per day, but it was probably not enough to compensate the sodium intake
Wild caught sockeye salmon contains not only the best useable source of potassium, you get bioavailable protein, B vitamins, Omega 3 and astaxanthin, among many other necessary nutrients.
astaxanthin is very good for eyes.
I randomly get wild caught King salmon fresh never been frozen. Expensive though, at the wholefood market, almost 40/lbs but very good. Otherwise I eat wild caught salmon from Costco still the best deal.
I was hospitalized August ‘23 with a potassium deficiency!
was living my normal, balanced life when one day I just felt real weak. Checked into the ER-after testing for everything under the sun, I was told I had “extremely low potassium…” I stayed for 3 days with IV potassium drips (super painful!!! It burns..) and was sent home with potassium pills and orange potassium liquid. The pills & liquid are literally straight up acid, so I try to supplement with drinks. It’s crazy how almost NO electrolyte drinks have potassium, and when they do-it’s in an extremely minute amount, or the wrong form.
They sell bulk potassium chloride and citrate in stores/Amazon. Just a few tsps in water every day, no need for low dosage sugar drinks or IV fluids
actual food can work. Where I live the grocery store sells " Vegetable Juice " ( this is not tomato juice) Its contains beet tops, beets, celery and a bunch of good things.
Has 890 mg potassium mg per 8 ozs That is about as high as you are going to find in a food unless your scarfing down beet tops all the time. NO added sugar, lots of vit and minerals. Has about 16 carbs per 8 oz buy you have to balance the advantages over the carb count. I have had Hypokalemia myself. but got ZERO dr help with it.
RDA for Potassium 4750 milligrams almost 5 grams..... you guys need to stop pushing LMNT
Thank you for the information. I had to go verify when you posted this. You’re right! I take lmnt every morning and never knew that it wasn’t enough.
Finally someone says it. Electrolyte powders are so bunk
@@ZyklonBeast12 damn you guys woke me up this am! Hahaha. I WAS a big believer in LMNT until I read the OP comment and started researching. Wow.
Well hold up. Hold up. Hold up. The reason why it gets pushed for two is because it does work for people who aren't gym rats bodybuilders personal trainers, etc.
Don't forget lot of people doing keto, which is how a lot of people get into Thomas, art fit to begin with. They typically work behind a desk and aren't very physical or weren't very physical for a long time. You do not need the maximum amounts recommended to get results from it and to benefit from it.
Yeah, I don't use it either, but I've seen electrolytes work wonders. Everything is talked up. That's called advertising, but remember who the target market is first
This comment should be pinned
I learn SO much from your videos! Can you please do one on how to get all of that potassium in a realistic day of eating? That would be great ❤
Great video (as always very informative) but now make a video where you talk about the difference between potassium chloride and potassium citrate. Potassium supplements differ and taking potassium in the citrate form is used to prevent kidney stones and do little or nothing for the heart or insulin sensitivity, where the chloride form specifically targets the heart and will improve insulin sensitivity. This is especially important for people with glucose issues. I take potassium chloride and notice a big difference in my glucose numbers. It's really important to explain the difference in the two and since you have such a large audience, it would be wonderful if you'd delve into the difference between the two forms, Thomas. Thanks for another great video. :)
Dang I've always wondered this. I've been making my own electrolyte water with bulk potassium chloride and citrate, (for fasting but also in general) and besides the difference in dosing I always wondered what the advantage to using citrate vs chloride or visa versa. Citrate makes the water much more tolerable to drink since there's already sodium chloride, but idk if that's reason enough to use it over potassium chloride
What about potassium gluconate?
Why would kcl increase insulin sensitivity/reduce glucose more than potassium citrate?
Is potassium chloride acidic? Because I take potassium bicarbonate with meals but I'm concerned because it's alkaline and I already have low stomach acid.
The key takeaways from Thomas DeLauer's video on the signs of potassium deficiency are:
1. **Multiple Symptoms:** Potassium deficiency doesn't have one specific symptom but manifests through various signs such as muscle weakness, cramping, general fatigue, difficulty losing weight, high blood pressure, frequent urination, respiratory issues, and heart palpitations.
2. **Muscle Function and Cramping:** A lack of potassium disrupts normal muscle function, leading to weakness and cramping, particularly noted during or after exercise. Potassium is crucial for resetting the sodium balance necessary for muscle relaxation after contraction.
3. **Energy Levels and Metabolic Health:** Potassium plays a significant role in metabolic processes, including insulin function, which is essential for energy production. Deficiency can impair insulin's ability to manage blood glucose, leading to fatigue and increased risk of type 2 diabetes.
4. **Impact on Weight Loss:** Adequate potassium intake correlates with more effective weight management. Potassium influences muscle contractions during physical activities, impacting overall calorie burning and metabolic health.
5. **Cardiovascular Health:** Potassium helps regulate blood pressure by assisting kidney function in excreting excess sodium. It also plays a role in maintaining regular heart rhythms, and its deficiency can lead to palpitations and other cardiovascular problems.
6. **Kidney Function and Urination:** Potassium deficiency can disrupt normal urinary patterns, leading to frequent urination and changes in urine concentration, which reflect the body's struggle to maintain mineral balance.
7. **Respiratory Efficiency:** Higher potassium levels can improve VO2 max, which indicates better oxygen utilization and respiratory muscle strength, impacting overall breathing efficiency and athletic performance.
8. **Diet and Supplementation:** To prevent potassium deficiency, DeLauer recommends increasing the intake of potassium-rich foods like leafy greens or considering supplements, particularly for those who are active or have higher dietary requirements.
The recommended daily intake of potassium for adults, according to the National Institutes of Health (NIH), varies by age and gender:
- **Adult men**: 3,400 mg per day
- **Adult women**: 2,600 mg per day
For pregnant and breastfeeding women, the recommended intake is higher:
- **Pregnant women**: 2,900 mg per day
- **Breastfeeding women**: 2,800 mg per day
These recommendations are designed to cover the needs of the majority of healthy individuals and help prevent deficiencies, as well as reduce the risk of certain chronic diseases, such as hypertension and cardiovascular diseases.
....but muh "calories in calories out" I heard nothing effects weight gain/loss/management it was all CICO? 😂
Excellent, as usual Thomas; thank you! That's some stuff they didn't cover in medical school.
i always have a 1kg of potassium citrate and i mix it with sodium in water, it really helps with energy
1 g does fine too
How much water do you mix that in?
@@PeanutButter-19 55 gallons
@@mobipete8001 Perfect! I actually have a 55 gallon drum I can use to mix up a batch.
I do ketovore/almost carnivore so I'm not getting much potassium and pretty much no sodium from my diet so I supplement with 5000mg sodium, 2600mg potassium and 600mg magnesium glycinate. I've had bi-annual bloodwork since I started in 2018 and my levels are absolutely perfect with this amount. If I don't have that amount of potassium my heart beats too fast, if I don't have that much magnesium I get terrible leg cramps and if I don't have that much sodium I'm lethargic.
That's perfect. Carnivore is cool because it lowers the amount of potassium and vitamin C the body needs.
I would say that potassium is more critical than sodium, RDA is roughly double for potassium over sodium... sodium is plentiful in the diet whereas potassium is not.
Electrolyte drinks are a joke high sodium not much potassium...makes the situation worse... otherwise great info
Sodium is the most important mineral in the human body. mineral salt intake should be monumentally bigger than potassium
Dr Bergs electrolyte mix has 1,000 mg of potassium per serving and 200 mg of sodium for that same reason.
That's why BodyArmor Lyte is what I use as an electrolyte replacement. 700 mg of potassium and 70 mg magnesium, 40 mg of sodium.
I gave up Gatorade for coconut water, which has lots more potassium.
I drink the new Gatorade Water and I really like it. I just don’t know how much potassium is in it.
Why does LMNT have so much more sodium over potassium?
Doesn't look right.
I find it way easier to get enough sodium over potassium.
I already wrote once on this channel that I got an arrhythmia after a few months of the keto diet. I ate avocados on keto, but it was simply not enough potassium for me. As soon as I quit keto and started eating bananas, the arrhythmia disappeared.
I know that potatoes are not an ideal food, but I eat them more often precisely because they have a lot of potassium.
4:25 I can agree with the fat loss statement but also the leafy greens are not enough for me to lose weight. Been chugging LMNT when needed. Keto has helped a lot too. I also do diaphragmatic breathing 45 minutes every week as well. I still get asked how far along I am because I look pregnant 😢. Cortisol is playing a factor but what else? Allergies to foods? Thank you Thomas ❤
I had low potassium and Sodium. Checked blood after 3 months longer, then were normal. I just ate more potatoes and avocados, started adding salt and pink salt to meals. Occasionally electrolyte powder in water. I was surprised because I have always ate a big variety of leafy greens.
leafy greens are good for iron and magnesium. he is bullshitting here af. for potassium just eat rice, potatoes, bananas and some other fruits (or juices) like apples and oranges. if there are some vegetables high in potasium it is particulary "solanaceae" family like tomatoes, peppers, potatoes, eggplant or so, even goji, physalis etc. milk is general good tool for hydration which contains significant amounts of potassium as well. you can easily buy and use kcl or potassium bicarbonate (which i prefer) and add it into your drinking water, intra or post workout drink or so...
@@non9886 I eat a little of fresh tomato sauce. I know they have lectins and a night shade.. but I actually believe they are good for me.
@@djkenny1202 man, you are free to do whatever you want. but that madness with insane recommendations of potassium and magnesium etc. are not good. if you sum up all these minerals, kidneys have to deal with it. if that total sum reach some edge, it is problem for kidneys and doesn't matter how much of what and their ratio. kidneys sooner or later will not be able to eliminate it and it will accumulate in body and make problems. in general, less is more as always. a lot of people recommend a lot of potassium but as a result they have to consume ridiculous amounts of sodium...
Thank you and your team making the videos!
About the supporters’ and sponsors’ products Thomas promotes.
I somewhat agree that it is a bit annoying time to time. That being said, I totally understand why it is needed to promote products. We as video and information consumers can benefit from it - we are able to watch these videos and there are people who finds beneficial to purchase promoted products.
The way Thomas promotes these products is as tolerable as it can be and time to time it is even entertainingly informative. He gives quite good information about the video theme itself even during these promotion segments in his videos.
And as much as I have watched his videos (quite a lot) the products he promotes seems to line up with the information he stands for. Not other way around.
There could be some biased way to give us the information. But it doesn’t mean it is false information.
That being said, I don’t always agree totally, what I see and hear in Thomas’ videos. But most of the given information makes sense and is worth to learn from.
Keep doing what You do, Thomas!
Raimo
Estonia
You kept saying "leafy greens" or "supplementation," but are those really the best options? I'd love a deeper dive into how to get enough potassium from diet alone. You'd have to eat about 5 cups of swiss chard to meet your RDA with leafy greens. That's 5 cooked cups, not 5 raw cups cooked down. I usually try to incorporate hemp hearts, which have 1200mg per 100g (about 10 TBSP). But still, that would be a lot of hemp hearts.
This is why I'm confused about your support of LMNT, which seems very sodium heavy. It only offers 200mg of potassium and 1000mg of sodium. Shouldn't the two be more in balance for athletics? The rest of the electrolytes seem quite low in relation to the salt.
I was vegan for 3 years and was consuming boat load of greens and all the potassium rich foods and I developed a potassium deficiency. Ended up in the emergency room with low potassium!!!!
For me, potassium corrected decades of occasional tachycardia episodes. Dr. Carolyn Dean pico-sized liquid potassium for easy absorption. (All her pico liquid supplements are awesome).
I chug cream of tartar each day, mixed from my 1 litre bag- the missus looks at me like I'm insane!
That stuff is awesome
@@thefinalroman ...and Cheap! 😄
What's the limit of cream of tartar without getting the toxicity? How many teaspoons can you put in water each day?
@captaincabana9943 it's almost pure potassium bitartrate so essentially as much as your body can take in mg of potassium. It's a little sour but totally usable if you don't have any bulk potassium chloride/citrate
I use NuSalt, I can't get enough foods with potassium
Thank you, I will try potassium!
I dont get electrolytes....so if i am putting salt in my water and still feeling fatgiued should i just put potassium chloride by itself in water, and then just salt my food to tasts. Because if i have too much sodium doesnt it deplete potassium?
Will the electrolyte packets help stop intense salt cravings
I bought large bulk K and add it and Na as a dash to my morning coffee.
One problem is so many people drink processed water like processed foods. I grew up on water softener water so I needed to get on electrolytes. Then on keto it made the issue more important.
I had a dumb Dr put me on a small dose diabetic to improve blood pressure. I told them I was active and sweat a lot but non the less I went to the ER bc one day after a workout I felt dizzy and thought I was having a heart attack or panic attack. When I got my bloodwork back in the ER it 2.6… 3 weeks earlier it was 5.
You explained everone of my symptoms. I have sevre low potassium. I went to the er about 20 times on the verge of death. Until someone said lets keep him on potassium. Now i rarely get low. Great video the numbers drs use for my low will kill me close to the bottom normal cause i almost died. Thanks for keeping us informed.
Does anyone know what labs can do blood work for vitamin and mineral count in Missouri?
Currently doing carnivore with just beef, eggs and butter. Feeling better but I worry about my potassium intake. I recently started to cramp. I tried adding fruit and instantly started to feel itchy. Did I create a histamine intolerance. After hours of feeling crazy itching in my sleep, I took some quercetin and it went away. I heard taking iron and vitamin c is good for histamine intolerance. Any tips?
sea salt
im on carnivore too, take potassium citrate and mix it with sodium in your water, you will notice the big difference, at least i do
I commented above on wild caught Salmon as a great source of potassium, B vitamins, Omega 3. Bioavailable and low in oxalate. 😉
Lite salt
@@joshmartin3222 I second this. "Lite Salt" is lite because they swap out some regular salt with potassium (350mg per 1/4 tsp). Potassium is naturally salty tasting so you won't notice a difference and you'll quickly get extra potassium in your diet.
Ah. I should have gone for the Gatoraide when I came in exhausted from mowing the lawn yesterday.
I find that mixing Gatorlyte & Body Armor Lyte hydrates me a lot better through the day than just plain Gatorade.
Just buy potassium and sodium in bulk for like 20 bucks. Now you have near unlimited sugar-free Gatorade for a microscopic fraction of the price
I find it weird that the rda of potassium is so high yet almost any supplements that are pushed out contain almost none. I would think a electrolyte company like LMNT would put it in given sodium and potassium play a balancing act. In my opinion don't by that crap especially if you aren't watching you sodium intake for all other sources, especially given the average American diet 👀. Get a good quality iodized sea salt and he's your dark leafy greens.
Hello, would you like to use some videos from the channel for cuts?
The potassium and insulin issue in type 2 diabetics is inversed. The high insulin levels in a type 2 diabetic lowers potassium levels. When someone goes to the hospital with hyperkalemia aka high potassium, the treatment of choice is a shot of insulin. Ask any nurse.
Seriously, hypokalaemia is rare and typically induced by diuretic drugs, diarrhoea, vomiting or hyperhydrosis (or diaphoresis). Most people who consume a mixed diet with vegetables, dairy and meat/fish are getting plenty of potassium and need not stress about it.
I was wondering why most all the supplements for Potassium is at the 99mg dose level, which is only 2% of RDA. I pretty sure I'm low, so I'm going to locate one that is a little higher than that.
The government did that. They think it's ok to regulate supplements
I buy potassium citrate in powder form! Just follow the directions on the bottle! You can find it online!
I heard it's because anything over 6% at one time can negatively affect your heart. I think it can raise the heart rate too much too quickly. Correct me if I'm wrong. Cheers
@@ryry4363 thank you
Yes, you should take always Mg+ Potassium citrate
I experience heart palpitations and my breathing feels 'off' if my potassium is low. To fix that I drink 8 ounces of low sodium V-8 juice (850 mg potassium chloride) per day for the last 7 years. Plus I eat a healthy diet. Problem solved. My lab tests show my potassium level is 4.2, well within range.
Thanks for letting us know, I'll try that.
Can I drink one teaspoon of cream of tartar every day?
Or can i put 2 teaspoons in my Water everyday?
Can cream of tartar become toxic?
1 tsp cream of tartar a day should be enough :)
another great way to tell is if your blood work shows low potassium levels
😂 this,I tried to guess if I’m low on this and that and it always ends up being something else
The potassium is not supposed to be in the blood : its place is in the cells where it can’t be measured.
I think I need Potassium, I have all of those. I was actually just in the hospital about a month ago from acute lung failure.
Fluid restriction is a first line treatment for hyponatraemia, no surprise for the athletes.
Take some cream of tarter you'll be fine
My potassium is on point according to chronometer.
Doesn’t prime have one more potassium?
i wonder how LMNT 1000mg sodium and 200mg potassium help me reach better sodium to potassium ratio LOL
Real salt, fake salt, magnesium citrate Calm.
👍
I watched this while eating a banana.
Is this just a commercial for LMNT?
Is that how you view it? Was there not immense value in showing the signs of a potassium deficiency? I’m blown away that you would think this. Where are people’s manners :(
@@ThomasDeLauerOfficial Money 💰
Close to six figures a month to run this channel to give content and education. A) my team deserves a paycheck B) I deserve to make a good living and C) you deserve education outside of the standard system. I think we all win here.
LMNt doesn't have much potassium..., so unless they change the formula, -no.
The absolute best way to get your potassium? A gallon a day. 🥛 Milk.
Pulsatile tinnitus
I use no salt, potassium, and salt you need both cheap
The start of this video is a terrible attempt at describing the sodium-potassium pump (ATPase) ubiquitous in all neurones. Maintaining the membrane resting potential is extremely metabolically active and this helps to keep sodium and potassium in the correct intracellular and extracellular concentration rznges.
❤️🙏❤️
It seems like all your videos are just for the purpose of selling a product. Still informative I guess.
More like, the products help make our videos possible. Care to write me a check to pay my team?
@@ThomasDeLauerOfficialyour videos are great plus people can buy products from anywhere we appreciate the information
Many companies that target certain influencers (ie: carnivore, keto, Ketovore), know they have a large following. That said, the company then asks said influencer to support (sell, if you will) their products. They support the influencers page by giving them a commission. It’s not that Thomas is here to “sell” products but if you are a person who needs supplementation, then it’s advisable to at least look into the products. The legitimate influencers will not support just any product. They need to truly believe it can help their followers. Thomas is one of the most honest influencer I’ve come across in my 7 years following the proper human diet.
@@ThomasDeLauerOfficial I understand how it works. No, sorry I can't pay you directly, I'm like everyone else, I'm here for the free content thanks to youtube, whom I cut a check to, to be somewhat commercial free. I have bought Mac nuts because of your videos, so I guess I have contributed and I have subscribed and give you a thumbs up. I'm doing my part and I figured that gives me the right to voice my opinion. No offense.
Have you heard of the sodium potassium pump. This is so rare and a non-starter. 99.99 percent of people should never have to worry about this. And now you're making them worry about it.
Just stop. OMG. This is ridiculous. You would have to be almost immunocompromised for this to be an issue.
First video: don't eat bananas with other fruit. Second video: but you still need potassium, drink lmnt. You don't care about science, you just care about getting money from your sponsors
Eat some bananas and stop with the orthorexic nutrition obsession. It just doesn’t need to be this complicated
There isn’t a product out there that I’ve seen that gives you enough potassium. Potassium supplements I’ve seen max out at 150mg. Electrolytes max out at 125mg to 200mg.
I’m open to any suggestions.
💪💪💪💪🧠🧠🧠🧠🎉
Steak has a ton of potassium. 9-10oz of steak has 1k mg of potassium
so does Ital. Sweet Sausage links.900 mg per link Most brands do n o list their potassium content.
Please don’t with the thumbnails. It takes away from the legitimacy of your content. It’s just cheesy click bait.
Absolutely agree
How is that click bait...
I almost think that his videos are crafted around the product he is pitching ⚾️
I nearly died of hypokalemia.
What happened?