Confused about potassium

[Gwynn]

Sorry, this is not directly about diabetes except that it is about getting a part of the diet right.

I have a confusion about potassium and how much the body needs daily in the diet having looked around the internet for quite a while. At first glance it serms an obvious, easy question to answer, but the more I look the more consed it serms to be.

The advice on how much potassium the body needs varies considerably across different sites. Most state 3500mg. Some state 3000mg. One states 1200mg as an absolute bare minimum. One states 800mg as being all the body needs. Quite a few state 4700mg (which is the safe upper limit on most sites but in actual fact there is no set upper limit). Some body building web sites seem to suggest even higher levels of potassium and there is a lot of confusion out there about potassium on their forums.

The kidneys (if not faulty) get rid of excess potassium so it should be impossible to have too much.

My own blood serum level is smack in the middle of where it should be.

But my diet has only ever provided about 1800mg per day, way below the majority of recommendations.

So should I be aiming to get my potassium levels higher, more in line with the recommendations, or should I just not be concerned as my serum levels are fine?

What am I missing. I feel that there must be something.

 

[everydayupsanddowns]

Occasionally I get a little flag on my bloods that my potassium level is borderline too high.

But then it comes back down again.

As you say, I think this is monitored for kidney health.

I would say that if your results are bang in the middle of the reference range, then whatever your intake currently is must be right for you.

No point in having more and forcing your kidneys to wee it out?

 

[Thebearcametoo]

If you don’t have low potassium you don’t need to do anything to change your diet. Being in the middle of the recommended safe zone is absolutely fine and there’s no benefit to being at the higher end. One of my meds tanked my numbers and I had to supplement to get them back to a safe level (and stop taking that medication).

 

[AndBreathe]

Occasionally I get a little flag on my bloods that my potassium level is borderline too high.

But then it comes back down again.

As you say, I think this is monitored for kidney health.

I would say that if your results are bang in the middle of the reference range, then whatever your intake currently is must be right for you.

No point in having more and forcing your kidneys to wee it out?

Whilst I agree loosely with your "bang in the middle" statement, ranges are per population ranges and don't always offer any indication where optimum (per polulation) might be, and frankly some of the NHS reference ranges for some hormone related issues are plain bonkers. Sometimes we can find ourselves in the "well enough" for the population, but very personally sub-optimal.

I have no comment on the specifics of this topic (so feel free to delete if this is felt to be derailing).

 

[Gwynn]

Thanks for your replies. Very helpful.

I will see what my blood serum levels are at the next test in december (I think) and then use that as a guide as to what to do.

I have simply ensured that my potassium intake is a wee bit higher than the 'recommended' minimum. However I am now questioning that minimum level. Looking into it has not clarified things at all

Presently I have set the minimum to 2500mg which is way lower than the NHS guideline but even 2500mg is way higher than I used to have from my food (plus one multi vitamin and the effects of one PPI medication) which was generally about 1700mg (which I thought was very low-too low).

So of course the question then arises if 1700mg a day is way too low, how come my blood serum level for potassium was good. Just like the rest of the general population I am unique and my intake 'for me' may be just fine.

But what then of the guidelines for potassium and all other essential minerals/vitamins. Are they all 'way off' as far as my body is concerned (or, perish the thought-for everyone) ? But they can't be way off after all the testing and analysis that has been done across the world.

Hmmm

 

[AJLang]

Why are you concerned about your potassium intake? As diabetics we need to focus on controlling our blood sugars but if we focus on other blood chemistry when there is nothing wrong it can cause a lot of anxiety about food which in turn can cause mental health issues. I’m fortunate that my potassium levels are good although if I was to analyse my potassium intake I’m sure that wouldn’t meet recommendation. But it’s certainly not something I have thought about or would like to think about unless there is a problem. Please try not to worry about it.

 

[rebrascora]

Personally, I find it challenging enough to regulate my BG levels without worrying about meeting guidelines, which may or may not be appropriate, for a multitude of other nutrients. I deliberately breach the guidelines for fat and saturated fat intake because I personally find that I am fitter and healthier eating more fat and my cholesterol is reducing in the face of my high fat (low carb) diet, so I am afraid, I take with a pinch of salt any dietary guidelines for anything and go with what feels right and makes sense for me and to a certain extent what my body wants and I do think that if we stop and listen to our bodies they can guide us. I think in particular of pregnant women who get cravings for weird foods, Animals also have inbuilt instinct for what they need to keep them healthy, even though they don't know the actual trace elements or bacteria or vitamins or whatever that their instinct is drawing them towards. I am not really a "mother earth" person but I am starting to listen to my body a lot more since my diabetes diagnosis and I find it is quite clever at detecting things when I pay attention.

I would also throw out there that it is extremely likely that the potassium content of many food listings may not be nearly as accurate as you might hope and that taking them at face value and adding them together over a whole range of foods in a day may be adding to the error margin. I know you enjoy charting and analyzing all this data but I think it is important to be aware that many people who read this thread might think that perhaps they should be tracking their intake of potassium or any other trace nutrient in their diet and I just want to reassure them this this absolutely isn't necessary.

 

[42istheanswer]

Thanks for your replies. Very helpful.

I will see what my blood serum levels are at the next test in december (I think) and then use that as a guide as to what to do.

I have simply ensured that my potassium intake is a wee bit higher than the 'recommended' minimum. However I am now questioning that minimum level. Looking into it has not clarified things at all

Presently I have set the minimum to 2500mg which is way lower than the NHS guideline but even 2500mg is way higher than I used to have from my food (plus one multi vitamin and the effects of one PPI medication) which was generally about 1700mg (which I thought was very low-too low).

So of course the question then arises if 1700mg a day is way too low, how come my blood serum level for potassium was good. Just like the rest of the general population I am unique and my intake 'for me' may be just fine.

But what then of the guidelines for potassium and all other essential minerals/vitamins. Are they all 'way off' as far as my body is concerned (or, perish the thought-for everyone) ? But they can't be way off after all the testing and analysis that has been done across the world.

Hmmm

I have no idea how the required intake of potassium was arrived at, although I would like to point out that the body tries to keep sodium and potassium in balance so the kidneys play a role in that but having too much of one and not enough of the other can provide them with a challenge.

However, I do know that thinking on required intake/manufacture of vitamin D has drastically changed from the RDAs that are enshrined in UK legislation, even though they haven't been formally updated last I heard the consensus was that we need at least double the official RDA (though we can store it to an extent)

 

[rebrascora]

Re Vitamin D. I have come to the conclusion that because I eat so much natural fat, I get plenty that way. It may be that the low fat advice has had an adverse effect on this aspect of health too, which is why they now need to recommend double.

 

[42istheanswer]

Re Vitamin D. I have come to the conclusion that because I eat so much natural fat, I get plenty that way. It may be that the low fat advice has had an adverse effect on this aspect of health too, which is why they now need to recommend double.

Actually I think it's the rise in suncream use to reduce skin cancer meaning we don't manufacture so much for ourselves. Plus for anyone north of Birmingham we can't make vitamin D from October to March, so although they haven't widely advertised it the NHS now recommends a vitamin D supplement for everyone during those months

 

[Dave_Z1a]

Take vitamin D3 (with K2, you need that for it to absorb), 4000 iu every day, not had a cold or any illness since taking it, sailed through covid, not jabbed or partook in any of the mask rubbish, even though I nursed my daughter through it. Swear by it, only supplement I take.

 

[Proud to be erratic]

Take vitamin D3 (with K2, you need that for it to absorb), 4000 iu every day, not had a cold or any illness since taking it, sailed through covid, not jabbed or partook in any of the mask rubbish, even though I nursed my daughter through it. Swear by it, only supplement I take.

I appreciate the advice; most sources of supply seem to only offer a spray - enough in a bottle for 3 squirts for 30 days. Is this what you are doing or have you found this is capsule or tablet form?

 

[Dave_Z1a]

I appreciate the advice; most sources of supply seem to only offer a spray - enough in a bottle for 3 squirts for 30 days. Is this what you are doing or have you found this is capsule or tablet form?

Here you go, always use these as recommended by my sister who is in to supplements and alternative meds in a big way.

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4000IU of Vitamin D3 as Cholecalciferol. Vitamin D3 4000IU 2000% NRV. 250mcg of Vitamin K2 (MK-7). Vitamin K2 250mcg 333% NRV. Our High Strength Vitamin D3 & K2 tablets contain a higher amount of Vitamin K2 compared to the regular form.

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