Potassium

Potassium is the main electrolyte inside your cells, while sodium dominates outside. The gradient between them is what drives every nerve impulse and muscle contraction in the body — including each heartbeat. Low potassium = sluggish nerves, weak muscles, irregular heart rhythm. The body fights hard to keep blood potassium in range, but tissue stores can run low long before blood tests flag it.

OTC potassium gluconate is capped at 99 mg per dose for safety. Most users target 1–2 g/day total via electrolyte powders + diet.

Spread across the day, not in one big slug — the GI tract doesn't tolerate single high doses well. With meals to soften any stomach effect. Pair with adequate water. Heavy training day? Add an electrolyte stick afterward.

• Muscle weakness, especially in legs climbing stairs
• Heart palpitations or skipped beats (intermittent)
• Constipation that doesn't resolve with fiber
• Tingling in hands or feet that's positional (worse after sitting still)
• Unexplained fatigue with normal blood sugar

• Fewer palpitations within a week
• Stair-climb leg fatigue resolves
• Better tolerance for cardio
• GI motility improves alongside fiber intake

• Megadosing oral potassium — high single doses cause GI distress and arrhythmia in susceptible people
• Taking it with kidney disease without medical clearance — kidneys regulate potassium and disease changes everything
• Ignoring food sources — banana, potato, leafy greens are massive sources you're already missing on a GLP-1
• Mixing with high-sodium electrolyte drinks if you're hypertensive — pick low-sodium variants