This is not medical advice.
This is my personal daily intake.
Vitamin D3 - During Flu Season 10K IU, Otherwise 5K IU
100 mcg Vitamin K2 (MK-7)
Daily Commercial Multi-Vitamin
Glycine 10g - 20g (Makes a good cold sweetener.)
Peel & enjoy a grapefruit at least every other day.
Below is my personal electrolyte balance method. This is not medical advice. This is just what I take to avoid cramps. When working out hard, I have to swill this awful crap daily. If I cramp during my workout then I need to increase potassium and if I cramp after my workout then I need to increase my magnesium in careful balance with calcium. This is what I do. This is not medical advice. Blah, blah, blah please God, kill all the lawyers.
Potassium: Best "bang for the buck" is Potassium Chloride (KCl). As a grown man the Potassium (K) RDA is almost 5 grams of Potassium (K) each day. No nutritionist can give you a natural diet with that much potassium, they're all full of crap. Other sources to supplement potassium are Potassium Citrate and Potassium Gluconate which do not have as much potassium per teaspoon. Read the labels and figure it out. Useless details below. If you're travelling and need to grab some K, check out Morton Salt Substitute which is basically 60% KCl and 40% plain salt (NaCl). Their website's nutritional facts states 1/4 tsp contains 610 Mg of Potassium. See below for scary warnings.
Magnesium: Epsom Salts is MgOH2 and 1/3 to 1/2 tsp (2 grams) yields about 500 Mg and keeps me humming. Make sure the package contents are edible by checking for the laxative directions on the container of Epsom Salts. No directions for this package of Epsom Salts to be used as a laxative? Then don't trust it.
Salt: The stuff without plastics is nice I guess, anyway at least 1 teaspoon with the rest of this sludge.
I combine these dry ingredients into a small drinking glass. Using the back of a spoon then grind in paprika, cinnamon and turmeric. Add 6 ounces of water and halfway thru my protein shake I'll stir this up, choke it down and pound some water and the rest of my shake. Gross? Yup! But no more cramps and I can completely regulate myself.
Suggested Potassium Daily Intake
Age Male Female
1–3 2,000 mg 2,000 mg
4–8 2,300 mg 2,300 mg
9–13 2,500 mg 2,300 mg
14–18 3,000 mg 2,300 mg
19–50 3,400 mg 2,600 mg
51+ Yr. 3,400 mg 2,600 mg
Suggested Magnesium Daily Intake
Age Male Female
1–3 80 mg 80 mg
4–8 130 mg 130 mg
9–13 240 mg 240 mg
14–18 410 mg 360 mg
19–30 400 mg 310 mg
31–50 420 mg 320 mg
51+ 420 mg 320 mg
Salt substitutes: Some people, such as those with kidney disease or who are taking certain medications, should consult their healthcare provider before taking salt substitutes because of the risk of hyperkalemia posed by the high levels of potassium in these products. Again, check with your doctor. Blah, blah, blah this is not medical advice, fucking lawyers are ruining our world. Better yet: if you're a lawyer, then don't do any of this, just drop dead.
In addition to KCl there's Potassium Citrate. K₃C₆H₅O₇ Approx. 1.4g yields 448 mg of K. Finally Potassium Gluconate C6H11KO7 hardly yields enough potassium to be worthwhile. 5.99 g of potassium gluconate contains only 1g of potassium. It has a density of 1.73g/cm³.
Mentor Use Only - This Is Not Medical Advice