Potassium

Functions

Potassium's functions:

• Helps regulate fluids and mineral balance in and out of body cells
• Helps maintain your normal blood pressure
• Helps transmit nerve impulses
• Helps your muscles contract

Recommended Intake

There is no recommended intake for potassium. However, the minimum amounts needed for good health have been determined:

Potassium Deficiency

Severe potassium deficiency leads to a low blood potassium level in the blood, called hypokalemia. But a potassium deficiency is rare in healthy people. However, certain conditions can cause the body to lose significant amounts of potassium. These conditions include the following:

• Excessive vomiting, diarrhea, or laxative use
• Kidney problems
• Use of certain blood pressure medications:
  • Thiazide diuretics (such as hydrochlorothiazide)
  • Loop diuretics (such as furosemide)
• Continuous poor food intake which may occur due to the following:
  • Alcoholism
  • Anorexia nervosa or bulimia
  • Very low calorie diets

Signs of a severe potassium deficiency include the following:

• Weakness
• Appetite loss
• Nausea
• Fatigue
• Muscle cramps
• Confusion
• Apathy
• Constipation

If hypokalemia persists, it can lead to irregular heartbeat. This can dangerously decrease the heart's ability to pump blood.

Potassium Toxicity

Potassium is rarely toxic because excess amounts are usually excreted in the urine.

However, people with kidney problems may be unable to properly excrete potassium, allowing it to build up in the bloodstream. A high level of potassium in the bloodstream is called hyperkalemia. Hyperkalemia can cause slowed heartbeats and may eventually cause the heart to stop beating. Therefore, people with kidney problems need to closely monitor their potassium intake.

Major Food Sources

Potassium is found in many foods, especially fruits and vegetables. Less processed foods tend to have more potassium.

Health Implications

Blood pressure

Potassium is believed to play an important role in the regulation of blood pressure. According to a review of 33 studies in the Journal of the American Medical Association , increasing potassium intake can produce a slight but definite drop in blood pressure levels. This effect, however, is unlikely to be strong enough to allow a reduction in blood pressure medication.

Tips for Increasing Your Potassium Intake

To help increase your intake of potassium:

• Eat legumes, such as black beans, lentils, and chickpeas, three times per week. Combine them with rice and vegetables and wrap in a warm tortilla.
• Make garden salads with half green lettuce and half fresh spinach.
• Eat fish as your entrée a few times per week.
• Snack on raisins and other dried fruits for a sweet fix.
• Use avocado on sandwiches or bagels in place of mayonnaise or cream cheese.
• Eat two brightly colored fruits and vegetables each day; these include sweet potato, Swiss chard, cantaloupe, honeydew melon, tomato, spinach, and yellow bell pepper, among others.