Potassium is an essential mineral found in many foods. Your body needs it to function well, with major roles in heart, muscle, and bone health. The kidneys keep potassium levels in balance. Too little or too much can be dangerous, and either can be fatal. Diuretics, laxatives, and certain underlying conditions are the main causes of potassium imbalance. Bananas, plums, avocados, potatoes, tomatoes, carrots, spinach, and cauliflower are potassium-rich foods.
What is potassium?
Potassium is an electrolyte mineral that supports normal cell function. Electrolytes are minerals with an electric charge. They help control muscle and nerve activity, regulate fluid balance, and carry out other key tasks. Most people get the potassium they need from natural foods. The normal reference range for potassium in adults is 3.5-5.0 mmol/L.
What Does Potassium Do in Your Body?
- It counteracts sodium’s harmful effects on blood pressure.
- It helps trigger nerve impulses that control muscle contractions, heartbeat, reflexes, and many other processes.
- It supports fluid balance.
- It helps move nutrients into cells and remove waste products from cells.
- It keeps pH (acid-alkalinity) balanced.
Benefits of potassium
- cardiovascular diseases
- Hypertension
- Stroke
- Dehydration (fluid loss shock)
- Kidney stones
- Osteoporosis (bone loss)
- Edema
- It can prevent the development of cellulite.
Potassium and hypertension
Hypertension, or high blood pressure, is a major risk factor for heart disease and stroke. People who consume too little potassium are more likely to develop hypertension, especially when their salt (sodium) intake is high. A potassium-rich diet and less salt can help reduce blood pressure. As potassium intake rises, more sodium is excreted in the urine. Potassium also helps steady blood pressure by easing tension in blood vessel walls.
Potassium and heart health
Too little potassium can disrupt heart function, and too much can be fatal. The most serious complication of low potassium is abnormal heart rhythm, or arrhythmia, especially in people with heart disease. Eating enough potassium can lower the risk of heart disease.
Potassium and kidney health
Low potassium can draw calcium from the bones, which increases the amount of calcium in the urine. That can lead to kidney stone formation. Raising potassium intake may lower the risk of kidney stones. In some chronic kidney conditions, the kidneys cannot regulate potassium levels. In that case, levels in the body may rise and cause other health problems.
Potassium and muscle health
Potassium balance matters for muscle health. Getting less or more than needed can weaken muscle structure and cause problems. Potassium deficiency is the main cause of muscle cramps. Balanced intake may also help ease menstrual pain. Children, in particular, should eat plenty of potassium-rich foods for healthy growth.
Potassium and osteoporosis
Osteoporosis is often associated with calcium deficiency, an important mineral for bone health. Studies show that a potassium-rich diet can help prevent this condition by reducing calcium loss in the urine and improve bone health by increasing bone mineral density.
Potassium and edema
Edema occurs when excess fluid collects in the body. Higher potassium intake can help prevent edema by increasing urine output and lowering sodium levels.
Foods containing potassium
- Banana: Bananas are rich in potassium and very helpful for heart health. One medium banana contains about 422 mg of potassium.
- Potatoes: 100 grams of potatoes contain about 535 mg of potassium. The peels, in particular, have significant potassium levels.
- Prune: This fruit is rich in potassium. 100 grams of it contains about 732 mg of potassium.
- Salmon: Salmon is very important for the heart, brain, and kidneys, and it meets 30% of potassium needs. Half a fillet is enough for this.
- Spinach: 100 grams of spinach contains an average of 558 mg of potassium.
- Avocado: 100 g avocado contains an average of 485 mg of potassium.
- Tomatoes: A medium tomato contains approximately 292, a glass of tomato puree 1.065, a glass of tomato paste contains 2,455 mg of potassium.
Potassium Nutrition Sources
- Dried apricots and raisins
- Blackberry, fig, kiwi, melon, peach, orange, grapefruit
- Root vegetables such as carrots, potatoes, beets
- Zucchini, peas, broccoli, artichokes, cauliflower
- Lentils and bean types
- Milk-yogurt (skimmed or low-fat)
- Whole grains
- All kinds of lean meats and fish (such as salmon, sardines)
- Mushrooms
- Hazelnut
- Sage and nettle
Some potassium-rich foods are also high in calories. When weight control is necessary, choose lower-calorie foods that still contain potassium. Also, people taking cholesterol-lowering drugs should be careful with grapefruit. Caffeine, alcohol, and tobacco reduce potassium absorption. Processed foods also contain very little potassium.
What is the daily potassium requirement?
0-6 months: 400 mg
7-12 months: 700mg
1-3 years: 3,000 mg
4-8 years: 3,800 mg
9-13 years: 4,500 mg
14 years and older: 4,700 mg
Breastfeeding mothers: 5,100 mg
Even when food and supplements are combined, total potassium intake for most people is well below recommended amounts.
What causes potassium deficiency?
Hypokalemia is diagnosed when the level of potassium falls below 3.5 mmol/L. If the level drops below 2.5 mmol/L, life-threatening can occur and immediate medical attention is required. Hypokalemia is often associated with old age or certain chronic diseases. The main reasons are;
- Elevated sodium in the blood
- Primary aldosteronism (a hormonal disease that causes hypertension)
- pH balance disorder
- Chronic kidney ailments
- Dialysis
- Overuse of diuretics and/or laxatives
- Chronic gastrointestinal problems such as diarrhea, vomiting, frequent urination
- Magnesium and folic acid deficiency
- Unnecessary use of antibiotics
- Working in a physically demanding job
- living in extremely hot climates or sweating excessively
- Being a professional athlete
- excessive alcohol consumption
- Pica syndrome (eating foreign objects such as clay)
- Rarely, not getting enough potassium from the diet.
Some diabetes medications can also lower potassium. For example, hypokalemia can occur if you use insulin and your diabetes is out of control.
Symptoms of potassium deficiency
- Tiredness
- Muscle cramps, aches, and/or weakness
- Tingling-numbness in hands, feet, arms and legs
- irregular heartbeat
- Constipation, nausea and vomiting
- slow reflexes
- dry skin or acne
A mild shortage often causes no obvious signs. As the deficiency worsens, symptoms can change and may become more serious and even life-threatening as levels drop. Watch symptoms closely and act promptly. Babies with diarrhea should be followed closely.
Potassium Supplements
Potassium appears in many multivitamin/multimineral supplements. It is also sold in tablet and capsule form.
- Powder supplements are taken as a drink, especially by athletes. The recommended dose intake is 640-1280 mg per day.
- Many people feel better by using supplements in their weight loss program. Especially in the elderly, weakness and bone-muscle pain can be alleviated with magnesium and additional potassium.
- Supplementation may be required for excessive fluid losses such as diarrhea.
- It can be used to prevent and reduce hangover symptoms after alcohol consumption.
- It can help treat hypertension.
- It is generally recommended for patients taking certain types of diuretics.
- Potassium salts are also an ideal supplement for those who need to stay away from sodium.
Do not use potassium supplements without consulting your doctor. Using the wrong dose can raise potassium levels and cause serious health problems. In addition, some supplements can negatively affect the digestive system. Use wax-coated pill supplements to prevent digestive issues.
Warning: These supplements are not recommended during pregnancy-breastfeeding and people with kidney disease. It should not be used as an alternative to a balanced diet and healthy life. It should not be taken with hypertension medications or potassium-sparing diuretics. It can cause serious problems.
What causes high potassium?
High potassium (hyperkalemia) is a higher than normal potassium level in the body. If it rises quickly, it can be dangerous and lead to dangerous diseases such as paralysis. The height to consider is 5.1-6.0 mmol/L. If the potassium level is higher than these values, urgent treatment is required.
The main causes are kidney diseases and additional potassium supplements. It can also develop in people with type 1 diabetes, congestive heart failure, liver diseases, or adrenal insufficiency (Addison’s disease).
Symptoms of high potassium
Hyperkalemia often shows little or no symptoms. Many of the symptoms are the same as those of hypokalemia. It develops slowly over weeks, months; can stop and repeat. People with kidney disease or taking supplemental supplements should call their doctor right away if they experience symptoms such as irregular heartbeat, nausea, vomiting, or skin tingling. Severe or sudden hyperkalemia can cause heart palpitations, shortness of breath, and chest pain. When these symptoms occur, you should go to the emergency room without wasting any time. A simple blood test can find the level of potassium in your blood. If you’re at risk, get a potassium blood test. The test is usually done on an empty stomach.
Note: Potassium, which is vital for the human body, is one of the minerals needed for a healthy life. We must provide the necessary supplement for this potassium mineral that the body cannot produce on its own. Potassium, which affects many vital organs, especially bone, muscle and heart health, must be at a balanced level in every human body. Likewise, potassium deficiency or excess, which the kidneys try to keep in balance, can also lead to serious disorders.
