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)
Magnesium L-Threonate (Sleep Aide)
Daily Commercial Multi-Vitamin
Glycine 10g - 20g
A grapefruit every other day. Yes. Just peel and eat it.
Below is my personal electrolyte balance method. I'm 65 years old, very male and just under 200 pounds. This is not medical advice. Increasing my personal daily potassium to 5 grams, or 6 if I cramp during a workout. If I cramp after a workout then I'll increase my magnesium from 2, up to 3 grams or a full teaspoon of MgSO4 or Epsom Salts. Within a hour I know if I've gone too heavy with magnesium. That which calcium binds; magnesium loosens. Again, this is not medical advice: This just Works4Me:
Potassium: Morton 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 may include 448 mg of potassium per 1.4 grams of potassium citrate or only 175 mg from 1.1 grams of potassium gluconate.
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.
"Adequate" Daily Intakes of Potassium
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
"Adequate" Daily Intakes of Magnesium
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
Mentor Use Only - This Is Not Medical Advice