How To Beat Potassium Deficiency: The Most Essential Mineral
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Potassium is an abundant mineral in the human body that is involved in many processes. Yet, most people are deficient in it. Here I will tell you why this is the most essential mineral and how to beat potassium deficiency.
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What Is Potassium?
Potassium is a mineral that fulfills important functions in muscles and the nervous system since it collaborates with the contraction of muscles and the stability of the heart rate.
Potassium is also an electrolyte, which contributes to the pressure and concentration of substances both inside and outside the cells.
When there is a low level of this mineral, known as hypokalemia, you experience muscle weakness, abnormal heart rhythms, and a slight increase in blood pressure.
However, if there is too much potassium in the blood (hyperkalemia), heart rhythms are also affected. So, there must be a balance of this mineral in the body.
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What Is Potassium Needed For?
Undoubtedly, it is an elemental mineral for the organism, since it participates in the osmotic balance together with sodium.
Among the many important processes in the body in which potassium is involved, the following can be mentioned:
Muscle Contractions: the balance between sodium and potassium is particularly important in achieving this.
When muscle contraction occurs, potassium leaves the cell and sodium enters instead, a mechanism called the sodium-potassium pump.
Protein Synthesis And Muscle Development: it allows the proper growth of tissues, facilitates an adequate transport of amino acids, and controls the functioning of the heart, and the acid-base balance.
It’s involved in the storage of glucose in the form of glycogen: in this way, the glycogen is ready to be used as a source of energy for the muscles during resistance activities.
Other secondary but equally important processes in which potassium is involved are:
- Participates in the metabolism of carbohydrates.
- Collaborates with the permeability of membranes.
- Contributes to nerve transmission.
- Helps in the transport of oxygen to the brain.
- Helps eliminate organic waste.
- It contributes to the maintenance of the acid-alkaline balance.
- Stimulates nerve impulses and neuromuscular activity.
- Helps regulate blood pressure.
- It has a diuretic effect.
Benefits Of Potassium
It has been determined that the normal functions of the organism depend on the tight regulation of potassium concentrations inside and outside the cells.
Among its many benefits, these could be highlighted:
Lowers blood pressure: high blood pressure affects the heart, blood vessels, and kidneys.
The Dietary Approaches to Stop Hypertension (DASH diet) trial provided evidence of the blood pressure-lowering effect of a diet rich in potassium and calcium.
Fundamental in sports practice: as potassium is a mineral that behaves as an electrolyte, after a long-term effort in which fluids and electrolytes are lost, it’s essential to drink water along with potassium and other minerals, to promote recovery and prevent muscle cramps.
Promotes bone health: due to its intervention in the synthesis of proteins and the search for an adequate PH in the organism, potassium levels help to preserve bone material, as it is part of the mineral structure that makes up bones.
How Much Potassium Should Be Consumed Daily?
The National Institutes of Health (NIH), part of the US Department of Health and Human Services, states that the amount of potassium needed depends on age and gender.
The recommended average daily amounts are:
- Children 1 to 3 years: 2,000 mg
- Children 4 to 8 years: 2,300 mg
- Children 9 to 13 years: 2,500 mg
- Girls 9 to 13 years: 2,300 mg
- Adolescents 14 to 18 years (children): 3,000 mg
- Adolescents 14 to 18 years (girls): 2,300 mg
- Adults over 19 years of age (men): 3,400 mg
- Adults over 19 years (women): 2,600 mg
- Pregnant teens: 2,600 mg
- Pregnant women: 2,900 mg
- Breastfeeding adolescents: 2,500 mg
- Breastfeeding women: 2,800 mg
For instance, a medium banana, recognisably one of the foods with the highest amounts of potassium, has about 420mg of it, which means at least six bananas would be needed for an average adult to fulfil its needs.
The high amounts of potassium that need to be consumed are usually the main challenge in beating its deficiency.
A balanced and varied diet is normally combined with supplementation to help us have a proper intake of this essential mineral.
How To Beat Potassium Deficiency
Eating plenty of whole foods is essential to get a proper potassium intake.
Restrictive diets such as vegan, vegetarian, and carnivore ones, despite having available food sources, may not be enough to provide the right amount of potassium required by the body.
The main foods rich in potassium are:
- Green leafy vegetables.
- Grapes and blackberries.
- Carrots and potatoes.
- Plantains and bananas.
- Citrus fruits like oranges and grapefruit.
- Red meat and chicken.
- Oily fish like salmon, cod, and sardines.
- Whole grains and legumes.
- Milk and its dairy derivatives.
- Dry fruits.
Potassium Supplements
Potassium usually comes as a powder, liquid, granules, effervescent tablet, regular tablet, extended-release tablet, and extended-release capsule.
It’s usually taken 2-4 times a day. However, the doses must be prescribed by a doctor. Regarding some of its most common administrations, I could mention:
Multi-mineral formulas: especially suitable for active individuals and athletes.
Energy drinks: the use of recovery drinks with potassium is intended to accelerate hydration and promote water retention inside the cells.
Powdered: they are usually taken after exercise, for muscle recovery, and due to accumulated fatigue.
Contraindications Of Potassium Intake
The current diets are generally too high in sodium, so products with an adequate proportion of potassium help maintain electrolyte balance and blood pressure at normal levels.
Therefore, it’s one of the minerals most prescribed by health specialists.
However, the high concentration of this mineral in some dietary supplements can cause gastrointestinal upset and arrhythmias.
Angiotensin-converting enzyme drugs (ACE inhibitors) are effective in the treatment of arterial hypertension and congestive heart failure, but they predispose to hyperkalemia since they impair aldosterone secretion and reduce renal perfusion, which decreases potassium excretion by the kidneys.
Users of ACE inhibitors should avoid supplementing with potassium.
Pregnant women should take potassium supplements only under medical supervision.
Final Thoughts
Potassium deficiency is a common thing to experience and sometimes people don’t give it the due attention.
Proper potassium intake can improve health in a variety of ways, from weight loss to cognitive enhancement.
It’s always important to remember that supplementation must always be guided by a health practitioner as it may counteract other existing health conditions.
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FAQs
What are some common symptoms of potassium deficiency (hypokalaemia)?
Potassium deficiency can manifest with various symptoms, including muscle cramps, constipation, fatigue, and even mood changes. These symptoms may occur alongside the ones mentioned in the post.
Can potassium deficiency be dangerous, and what are its potential complications?
Yes, potassium deficiency can be dangerous. Severe hypokalaemia can lead to life-threatening conditions such as irregular heart rhythms (arrhythmias) and muscle paralysis. It’s essential to address potassium deficiency promptly to prevent these complications.
Are there specific groups of people who are more at risk of potassium deficiency?
Yes, certain groups are more at risk, such as athletes who lose potassium through sweating, individuals with certain medical conditions like kidney disease, and those taking medications that can deplete potassium levels, like diuretics.
Can you consume too much potassium, and what are the consequences of excessive potassium intake (hyperkalaemia)?
Yes, excessive potassium intake (hyperkalaemia) can be harmful. It can lead to symptoms like muscle weakness, irregular heart rhythms, and, in severe cases, cardiac arrest. Monitoring your potassium levels and not overusing potassium supplements is essential.
Can potassium deficiency affect mental health?
Potassium deficiency may contribute to fatigue and mood changes, which can indirectly affect mental health. Ensuring an adequate potassium intake as part of a balanced diet can support overall well-being, including mental health.
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