Russ, tingling sensations ringing of the ears, and brain fog are all often caused by a vitamin B12 deficiency. Vitamin B12 is very difficult to absorb from the digestive system. The best thing for this besides vitamin B12 injections to take some vitamin B12 and make it into a paste, then put in your nose. Vitamin B12 is best absorbed from the nasal lining. I used to use a B12 nasal gel, however it doesn't seem to be available now. The second best way to use B12 supplements is to get sublingual lozenges and let them dissolve under the tongue. Taking extra folic acid and other B vitamins might also help.

I get plenty of potassiumn from eating low fat plain yogurt. A cup of low fat plain yogurt has around 570 mg of potassium. Fruits and vegetbles are also high in potassium.