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Legally, K supplements can only be 3%.
on December 5, 2011
The US government only allows OTC potassium supplements to be 3% of RDA, so in most cases any potassium supplement is a waste of money if you need to boost your RDA significantly. Diet is pretty much the only way to get more K without a prescription supplement. If you want to get more potassium without major dietary changes, look into culinary herbs. Parsley, chervil, and celery seed all have significant amounts of potassium in them, and probably other herbs do as well. Do a little googling and you'll see what I mean.
After getting frustrated with supplements and doing some research, I started putting parsley on every dish I could possibly put it on, trying to get at least a couple of tablespoons per day total, along with regularly eating potassium rich whole foods like sweet potatoes, spinach, chard, broccoli, navy & lima beans, avocados, and bananas. Tea and coffee are also apparently pretty good sources, although diuretic. Still, I now drink a mug of tea in the morning, then drink water and homemade lemonade the rest of the day.
If you're looking for potassium for leg cramps, also look into magnesium. 400 mg of magnesium citrate daily took care of chronic charley horses for me, and after a few weeks of taking it regularly skipping a dose was not a problem. If skipping a dose of a mineral is a problem, you simply are not getting enough of it, because the body stores minerals. Serum and tissue levels should not suffer from a day or even a few days of no intake. In other words, if skipping a dose causes symptoms, you need more than you're getting from that daily dose.
The modern American diet does not lend itself to getting adequate amounts of micronutrients, especially potassium and magnesium, which leads to all manner of illness, particularly problems with high blood pressure. It's worth it to pay attention to your intake of these nutrients and figure out the most expedient ways to get them. Good luck.