Potassium
Summary
Potassium (FatSol) [DV ~ 4000mg] {Half Life = 16 Days} Helps your nerves to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure, while a deficiency in potassium increases the risk of diabetes manifesting. Regulates the amount of sodium stored in the human body, meaning a deficiency in potassium is often the underlying cause of the so-called ‘high salt diet’ and the negative effects which come with it.
Potassium is harmful in high doses, yet the data on this is insufficient. Estimates direct not to exceed 8000mg/day. ELEMENTAL POTASSIUM IN SUPPLEMENTS OVER 200mg CAN CAUSE HEART PALPITATIONS.
Potassium is often mistakenly referred to as a "vitamin," but it is actually a mineral and an essential electrolyte. Here is a detailed overview of potassium, its functions, dietary sources, recommended intake, health benefits, and potential issues related to deficiency and excess:
Functions of Potassium
Potassium is crucial for maintaining several bodily functions, including:
Electrolyte Balance: Helps regulate fluid balance and maintain proper hydration.
Nerve Function: Essential for the transmission of nerve impulses.
Muscle Contraction: Vital for normal muscle function, including the contraction of the heart muscle.
Blood Pressure Regulation: Helps counteract the effects of sodium, reducing blood pressure.
pH Balance: Aids in maintaining acid-base balance in the body.
Carbohydrate Metabolism: Assists in converting glucose into glycogen for storage.
Dietary Sources of Potassium
Potassium is found in a wide variety of foods, especially in fruits, vegetables, and some dairy and meat products. Key sources include:
Fruits: Bananas, oranges, apricots, kiwi, and melons.
Vegetables: Spinach, potatoes, sweet potatoes, tomatoes, and broccoli.
Legumes: Lentils, beans, and peas.
Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds.
Dairy Products: Milk, yogurt, and cheese.
Meat and Fish: Beef, chicken, and fish such as salmon and tuna.
Recommended Intake
The adequate intake (AI) for potassium varies by age, gender, and life stage. General recommendations are as follows:
Infants (0-6 months): 400 mg/day
Infants (7-12 months): 860 mg/day
Children (1-3 years): 2,000 mg/day
Children (4-8 years): 2,300 mg/day
Adolescents (9-13 years): 2,500-2,600 mg/day
Adolescents (14-18 years): 3,000-3,400 mg/day
Adults: 2,300-3,400 mg/day (depending on gender)
Pregnant Women: 2,900 mg/day
Breastfeeding Women: 2,800 mg/day
Health Benefits
Heart Health: Adequate potassium intake is associated with a reduced risk of stroke and heart disease.
Blood Pressure Control: Potassium helps to lower blood pressure by balancing out the negative effects of sodium.
Bone Health: Potassium may help reduce bone loss by decreasing calcium excretion in the urine.
Muscle Function: Ensures proper muscle contraction and prevents muscle cramps.
Reduced Risk of Kidney Stones: Helps to prevent the formation of kidney stones by reducing calcium levels in urine.
Deficiency (Hypokalemia)
Potassium deficiency can result from inadequate dietary intake, excessive loss through urine or sweat, or certain medical conditions. Symptoms of hypokalemia include:
Muscle weakness and cramps
Fatigue and lethargy
Irregular heart rhythms (arrhythmias)
Constipation
Elevated blood pressure
Excess (Hyperkalemia)
Excessive potassium levels in the blood, known as hyperkalemia, can occur due to overconsumption, kidney dysfunction, or certain medications. Symptoms of hyperkalemia include:
Muscle fatigue and weakness
Nausea
Tingling or numbness
Irregular heart rhythms
Risk of cardiac arrest
Managing Potassium Levels
To maintain optimal potassium levels:
Balanced Diet: Ensure a varied diet with adequate fruits, vegetables, and other potassium-rich foods.
Monitor Intake: Especially important for individuals with kidney issues or those on medications affecting potassium levels.
Stay Hydrated: Proper hydration supports potassium balance and overall electrolyte health.
Potassium is essential for numerous bodily functions and overall health. Ensuring adequate intake through a balanced diet is crucial for maintaining proper bodily functions and preventing potential health issues related to both deficiency and excess.
Below, you'll discover foods with the highest concentrations of potassium. Remember to consume them in moderation, as excessive intake of any nutrient can have adverse effects on your health.
High Potassium Foods (from highest to lowest, per 100 grams)
Nutritional Yeast [Non-Fortified] (2100mg)
Pistachios (1025mg)
Almonds (733mg)
Hazelnuts (680mg)
Brazil Nuts (660mg)
Cashews (660mg)
Salmon [Wild Caught] (628mg)
Spinach (558mg)
Tuna [Skipjack] (522mg)
Kale (491mg)
Avocados (485mg)
Spinach (466mg)
Walnuts (441mg)
Potatoes (421mg)
Pecans (410mg)
Garlic (401mg)
Lentils (369mg)
Macadamias (368mg)
Bananas (358mg)
Sweet Potatoes (337mg)
Carrots (320mg)
Mushrooms (318mg)
Cauliflower (299mg)
Basil (295mg)
Broccoli (293mg)
Peas (244mg)
Tomatoes (237mg)
Chicken [Pasture Raised] (223mg)
Lettuce (194mg)
Oranges (181mg)
Whole Milk [Grass Fed] (150mg)
Cucumber (147mg)
References
Griffin, R. M. (2024, May 8). How potassium helps the body. WebMD. https://www.webmd.com/diet/supplement-guide-potassium
Harvard Health. (2019, July 18). The importance of potassium. https://www.health.harvard.edu/staying-healthy/the-importance-of-potassium
Healthdirect Australia. (n.d.). Potassium deficiency. Symptoms, Causes, Diagnosis, Treatment | Healthdirect. https://www.healthdirect.gov.au/potassium-deficiency
Healthdirect Australia. (2023, September 15). Potassium and your health. Health Benefits and How Much You Need | Healthdirect. https://www.healthdirect.gov.au/potassium#:~:text=Key%20facts,daily%20requirements%20through%20their%20diet.
Ldn, A. L. R. (2023, September 30). Signs You're Not Getting Enough Potassium and What to Do About It. EatingWell. https://www.eatingwell.com/article/290730/signs-youre-not-getting-enough-potassium-and-what-to-do-about-it/
Potassium. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/potassium/#:~:text=The%20chemical%20symbol%20for%20potassium,sodium%20chloride%20in%20table%20salt.