Potassium | Absolutely everything You Need to Know
Potassium is a mineral that is essential for the functioning of all cells, tissues, and organs. Potassium helps to regulate fluid levels in your body, keeps your heart beating at regular intervals and enables you to move freely without tiring too quickly.
Potassium also plays an important role in protein synthesis and provides energy by participating in cellular reactions. It is involved in the process of sending messages from one nerve cell to another across what are called synapses or junctions between nerves.
Potassium deficiencies can lead to serious health problems such as muscle weakness and paralysis, irregular heartbeat (arrhythmia), high blood pressure (hypertension), and kidney disease (nephropathy). The recommended daily intake of potassium for adults falls between 3,510 mg and 4,700mg. Potassium deficiency is very rare in the Western world but potassium-rich foods are used to treat certain health conditions.
What is potassium?
Potassium is a mineral that is essential for life. Potassium helps to regulate fluid levels in the body, keep the heart beating at regular intervals, and enables you to move about freely without tiring too quickly. Potassium also plays an important role in protein synthesis and provides energy by participating in cellular reactions.
It is involved in the process of sending messages from one nerve cell to another across what are called synapses or junctions between nerves. Potassium has been termed electrolyte because the small amount has the power of generating a number of cell- and nervous-system-functioning. The potassium analog maintains normal liquids in cells, stimulates muscle contraction as well as supports normal blood flow. It is naturally available in various food sources and supplements.
Foods high in potassium
Potassium is found in many foods, and those that are high in potassium offer a wealth of health benefits. Some of the best sources of potassium include:
| Source | Micrograms (mg) per 100g | |
|---|---|---|
 | Apricots, dried | 1,101 mg |
 | Lentils, cooked | 731 mg |
 | Prunes, dried | 699 mg |
 | Squash, acorn | 644 mg |
 | Raisins | 618 mg |
 | Potato | 610 mg |
 | Kidney beans | 607 mg |
 | Orange juice, 1 cup | 496 mg |
 | Soybeans, mature seeds | 443 mg |
 | Banana | 422 mg |
| Milk 366 mg Spinach 334 mg Chicken breast 332 mg Yogurt 330 mg Salmon 326 mg Beef 315 mg Molasses 308 mg Tomato 292 mg Soymilk 287 mg Yogurt, Greek 240 mg | Broccoli 229 mg Cantaloupe 214 mg Turkey breast 212 mg Asparagus 202 mg Apple 195 mg Cashew nuts 187 mg Rice, brown 1 cup 154 mg Tuna 153 mg Coffee 116 mg Lettuce 102 mg | Peanut butter 90 mg Tea, black 88 mg Flaxseed 84 mg Bread 81 mg Egg, 1 large 69 mg Rice, white 54 mg Bread, white 37 mg Cheese, mozzarella 36 mg |
Recommended potassium intake
Potassium is a mineral that is found in many foods. The recommended intake of potassium varies depending on age and gender. Infants need 400-860 mg/day, kids need 1000-2300 mg/day, men need 2500-3400mg/day, women need 2300-2600mg/day, pregnant women need 2500-2800 mg/day, and lactating women need 2500-3000 mg/day.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 2,500 mg | 5000 mg |
| >19 years | 2,800 mg | 5000 mg |
Infants
| Life stage group | RDAs or AIs (mgRAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 400 mg | Not established |
| 7–12 months | 860 mg | Not established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 2000 mg | 2500 mg |
| 4–8 years | 2300 mg | 3000 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 2300 mg | 3000mg |
| 14–18 years | 2300 mg | 5000 mg |
| >19 years | 2600 mg | 5000 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 2500 mg | 3000 mg |
| 14–18 years | 3000 mg | 5000 mg |
| >19 years | 3400 mg | 5000 mg |
Potassium benefits
Potassium is a mineral that is essential for human health as it aids in carbohydrate and protein metabolism as well as aiding the cardiovascular system. Potassium also helps to regulate the balance of fluids between cells, tissues, and organs by controlling how much water leave those areas. Potassium ions are used by some enzymatic processes within the body so being low on potassium can lead to problems with metabolism and an imbalance of electrolytes (which is very dangerous). Some of the benefits of potassium include:
Regulating blood pressure
Potassium is an important mineral for regulating blood pressure. A diet low in potassium can lead to high blood pressure, while a diet rich in potassium can help to lower blood pressure. Potassium works by balancing the effects of sodium on the body. A study shows that when there is too much sodium in the diet, it can cause the body to retain water, which leads to high blood pressure. Potassium can help to counteract this effect by encouraging the body to excrete excess water.
Helping to control heart rate
Potassium is an important mineral that helps to control heart rate. It plays a role in muscle contraction and relaxation, which helps to regulate the heart rate. When the body doesn’t have enough potassium, it can lead to an irregular heart rhythm. This can increase the risk for heart disease and other health problems.
A study shows even minute alterations to potassium levels may increase the risk of having slow or fast rhythms which could lead to more serious problems like cardiac arrest.
Prevents Muscle Spasms
Potassium helps to regulate muscle function and can prevent muscle spasms. This is especially important for athletes, as Potassium can help to prevent cramps and injuries. Its deficiency can lead to weakness, aches, or pains in your body’s muscles which will become increasingly worse as you get older.
Also. when athletes become dehydrated and don’t consume enough potassium-rich foods before or after exercise, it can lead to an array of side effects including cramps. Potassium has been shown in clinical trials as being helpful for treatment purposes against PMS symptoms too.
Cellulite Reduction
Potassium is an important mineral that helps the body function properly. Potassium plays a role in many important processes, including cell metabolism and the maintenance of fluid balance.
Some research suggests that potassium may also help reduce cellulite. Cellulite is a condition that causes the skin to look dimpled and lumpy. It is often caused by a build-up of fat cells and fluid in the tissues below the skin. Potassium may help to reduce cellulite by helping to flush out excess fluid from the tissues. This can help to improve the appearance of the skin.
Osteoporosis Protection
Potassium is especially important for bone health, as it helps to protect against osteoporosis. It is important for bone health because it helps to protect against the loss of bone mass. This is especially important for women who are at risk of developing osteoporosis. Bone health depends on a number of factors, including calcium intake, vitamin D levels, and exercise habits.
It promotes healthy growth and development
Potassium is important for promoting healthy growth and development. Potassium helps to regulate blood pressure and heart function. It also helps to maintain fluid balance and electrolyte levels. Potassium is essential for healthy bones, muscles, and nerves.
Supporting nerve function
Potassium is essential for promoting healthy nerve function. It helps to regulate heart function, which is important for keeping the nervous system healthy. Potassium also helps to maintain fluid balance and electrolyte levels, which are important for healthy nerves. Potassium is especially important for pregnant women, as it helps to ensure a healthy pregnancy and can help to prevent birth defects.
Helping to build muscle
Potassium is an electrolyte that helps to build muscle. It is important for athletes because it helps to prevent cramps and muscle fatigue. Potassium also helps to transport nutrients and oxygen into cells.
Potassium helps to regulate blood pressure and heart function, which is important for keeping the muscles healthy. It helps to maintain fluid balance and electrolyte levels, which are important for muscle function.
Potassium deficiency
A potassium deficiency can lead to a number of adverse health effects, including muscle weakness, leg cramps, and an irregular heartbeat. Potassium works with sodium to control the body’s water balance, and low potassium levels can cause dehydration.
Also, it can lead to the following:
- Muscle cramps
- Fatigue
- Cellulite buildup
- Irritability
- Constipation
- Weight gain
- Heart palpitations
- Nausea
- Stomach cramps
- Bloating
- Osteoporosis
Can I have too much potassium?
Some people might have an excessive amount of potassium if they are taking potassium supplements or if they eat a lot of high-potassium foods. Having too much potassium can be dangerous, especially for people with heart problems, kidney problems, or diabetes. It can cause an irregular heartbeat, nausea, and vomiting.
How kidney disease affects potassium levels
Kidney disease is a serious condition that can lead to a number of health problems, including heart failure, stroke, and death. Some common causes of kidney disease include diabetes, high blood pressure, and glomerulonephritis (a type of kidney inflammation).
Kidneys are essential to keeping our bodies in balance. If you have chronic kidney disease, your kidneys may not be able to remove extra potassium from the blood. This can lead some sick people down an unhealthy path with high levels of this mineral on its own or combined medications like diuretics (potassium sparing diuretics) that pull water into their system faster than it leaves.
Potassium dietary supplements
Potassium is mainly found in foods like fruits and vegetables, and it’s especially high in leafy greens and other vegetables. Potassium is also available in dietary supplements, which can be a convenient way to make sure you’re getting enough of this mineral.
There are many different forms of potassium supplements such as:
- potassium chloride,
- potassium citrate,
- potassium phosphate,
- potassium aspartate,
- potassium bicarbonate,
- potassium gluconate.
There is no clear favorite when it comes to the best form of potassium.
While potassium pills are typically not recommended for normal healthy adults, they may be useful in cases where people cannot absorb enough of this key mineral from food or drink. Too much of it can cause complications if your kidneys aren’t working properly and there’s no other way to get the needed amount into your system. In such a case, it is better to avoid supplements altogether!
As we age our ability to filter out waste fluids declines so whatever isn’t burned off will eventually accumulate leading us towards an unhealthy lifestyle condition called “high blood pressure.”
Final Thoughts
Potassium is an important mineral for many reasons. Potassium helps to regulate blood pressure and heart function, which are important for keeping the muscles healthy. It helps to maintain fluid balance and electrolyte levels, which are important for muscle function.
Potassium also helps to transport nutrients and oxygen into cells. Potassium deficiency can lead to a number of adverse health effects, including muscle weakness, leg cramps, and an irregular heartbeat. Potassium is mainly found in foods like fruits and vegetables, and it’s especially high in leafy greens and other vegetables.
Potassium is also available in dietary supplements, which can be a convenient way to make sure you’re getting enough of this mineral. Potassium dietary supplements are typically not recommended for normal healthy adults, but they may be useful in cases where people cannot absorb enough of this key mineral from food or drink.
By NutriWins team
