This is not medical advice. 

This is my personal daily intake.

  • Zinc 

  • 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. 

  • Electrolytes ONLY When NeededCalciumPotassium, Sea Salt and Magnesium 

Below is my personal electrolyte balance method. I'm 66 years old, male, 190 pounds and at last check my HDL & Triglycerides were both 80. Keto works for me when I balance my electrolytes. This is not medical advice. This is just what I take to avoid cramps. When working out hard then I may take 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. 


  • PotassiumMorton Salt Substitute is basically KCl. Their website's nutritional facts states 1/4 tsp contains 610 Mg of Potassium. I take 2 teaspoons of their product daily to supplement my RDA. Other potassium sources I've used are potassium citrate, potassium gluconate and potassium chloride. See below for scary warnings.

  • Calcium: Here's a list of cheeses; listed by calcium content. Calcium Citrate (NOT Carbonate) is an excellent supplement. Balance calcium's binding action with magnesium below.  

  • Magnesium: Epsom Salts is basically MgSO4 and 2/3 to 3/4 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. 

In addition to KCl there's Potassium Citrate. K₃C₆H₅O₇  Approx. 1.4g yields 448 mg of K. Finally Potassium Gluconate 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

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