This is a mini dissertation I initially planned to supposedly deliver to my recent daily NOVAVAX Vaccination written updates. However soon upon writing it ~ compelled me and ended-up writing a fuller-length article on its own. For concise readership, some writing amends may be warranted, in near future.  Thank you. Live-it-forward, AW.

A word on Potassium, Oxalates, COVID.

There has been observational findings that lowered potassium status may have been correlated to overall COVID mortality (Thomas, L. 2020) / (Fizgerald, D. 2020) / (Chen D et al. 2020).

Potassium ~ is what I consider at least under my own years case of practice of cyclical low carbohydrate and intermittent fasting ~ highly essential to assist with the general symptoms often-associated as “the keto flu”. Headaches, lightheadedness and general weakness typical during dietary transitioning from high to low carbohydrate.  In actuality, heart palpitations / feelings of malaise typically associated during this transition  were all instantaneously resolved by simply supplementing (or simply adding on top of foods and within drinking water) – potassium chloride. 

So logically one woud just resort to intaking as many high potassium foods and call it a day. To a certain extent yes. Many of these are not without their concern. Chiefly as expected among plant based sources –   oxalates, in “healthy” staples. eg. spinach and avocados.   And in terms of higher carbohydrate sources – yams and tubers. To lesser extent fibre-heavy beans and legumes.

Obviously, there is much more nuance contributing excess oxalate formation. Particularly Vitamin C – contributing to risk of kidney stones (Marques S et al. 2017). And intesrestingly high dosages appeared to make COVID19 case worse (Fontana, F. et al. 2020) .

What about (sodium) salt intake?

“Sodium is bad” and “potassium is good”. That – is generally the advice by our anointed authority(s). 

It is not simple as condemning one or the other. Literatures on general mortality rates on assigning blame on pure salt (sodium) intakes alone, remains inconclusive (Peat, R. 2006/2016) / (Mente, et al. 2016) / (Satin, M. 2012).

Interestingly, a recent find suggested hyponatremia (salt loss), next to hyperglycemia and hypomagnesia (low MG) all appear as “feasible” risk factors amidst COVID19 admissions (Sarvazad H et al. 2020). that is; raising one appears to theoretically help maintain the other (Solomon R 1987).

For brief context, minerals as electrolytes, conduct electricity by their ionic movements (in and out) off a cell membrane’s channels by the Sodium & Potassium ATP-Ase mechanism. This regulates all cellular signalling by provoking movements between positive and negative charges of the cell’s membrane each time an obligate signal travels between organs (eg. from brain to muscle); using ATP as currency.  Combining both sodium and potassium is generally advisable as both are necessary to firstly initiate muscle contraction (sodium) followed by the relaxation (potassium) as a way to “reset” the cellular membrane to the resting state.

Adequate but not excessive intake therefore seem logical. Recalling general RDI’s (typically for low carbohydrate and fasting regiments):

1. 2.5 grams for sodium.
2. 4.7 grams for potassium.
3. 400mg for magnesium (elemental).  
4. 1,300mg for calcium (elemental).

We have thankfully, more than enough forms available.  Chloride, carbonate, gluconate, and citrates. The most readily and (widely available in supermarkets as a raising agent) would be food grade, chloride flakes. Carbonates on the other hand may cause gastric discomfort bloating and distension (swelling as the gas travels upwards in the intestines)  due to their reactivity with our stomach acids. 

Plant based foods are here to stay. But do they chelate minerals?

Carnivore diets certainly have their place in terms of exclusions and reinclusions. I no doubt contest having had brief but sporadic deviations between low to low(er) / semi zero carb territory with success in overall digestion and fasting window comfort.  

But in terms of insurance, mineral intakes wise, it is difficult to get past plant based sources. Beet greens, leafy greens in general, so long as they are served more than just a cup (which more than easily done) – equate anywhere between at least 500mg to a gram worth; the latter provided that multiple cups are used. Obviously these are uncooked. Be sure to cook them thoroughly and retain the water (microwaving is arguably the safest as it can get).

It is worth reminding nonetheless that anti-nutrients are plants’ own inherently obligatory defence mechanisms. Most people would probably and already heard their larger impacts – particularly protein digestion inhibitions. But they also seem to have chelation and/or binding capabilities; that in other words, remanifest the usable minerals into other complex compounds that their full utilisation and absorption in the gut.

• Phytates (Phytic Acid): in grains, seeds and pulses including oats and nuts. Binds iron, zinc, magnesium, calcium.
• Oxalates (Oxalic Acid): in spinach, leafy greens, beets, nuts. binds calcium.
• Tannins: In tea, coffee, and legumes. binds iron.
• Lectins: In legumes and grains.  binds calcium, iron, phosphorus, and zinc.
• Saponins: In legumes and grains. This study appear to suggest its potential ability to bind iron, calcium and zinc.

Cooking them obviously help reduces the presence. Especially with acidic mediums among higher carbohydrate sources particularly oats as widely practiced.

Conclusion

This brief writeup hopefully just reminds everyone that potassium is likely to be under consumed. At least among western diets.

Once again disclaimer this short writeup is not a substitute to official advices.

4.7 Grams of potassium may seem a lot. But it is important to note that immediately introducing such an amount might not be a good idea. I myself, would not be comfortable. Slow and steady might probably be safer.

Live-it-forward.  

AW.