Potassium is an essential mineral that significantly impacts our health in various ways. Explore what potassium is, the symptoms that can arise from deficiency, how to recognise signs of potassium deficiency, which foods you should include in your diet if you are lacking potassium, when to consider potassium supplements, its many positive effects on the body, the recommended daily dose, and whether it is possible to overdose on this mineral.
What is potassium?
Potassium is a mineral and an electrolyte essential for the body's normal functions. It helps regulate heart rate, muscle contractions, and maintains proper fluid balance in the body.
Potassium deficiency
Potassium deficiency can occur due to prolonged diarrhoea, vomiting, excessive sweating, insufficient potassium intake, or the use of diuretics. Potassium deficiency may cause fatigue, muscle weakness, and heart rhythm disturbances. Additionally, it can result in mood swings and confusion.
Symptoms of potassium deficiency
Potassium deficiency often leads to muscle weakness and fatigue, but it can also cause heart rhythm irregularities and mild confusion. In some cases, it may even lead to depression. Here are the most common symptoms of potassium deficiency:
- Muscle weakness and fatigue: Decreased muscle strength and tiredness can be early signs of deficiency.
- Muscle cramps: Involuntary muscle contractions and cramps.
- Heart problems: Irregular heartbeat and palpitations.
- Increased blood pressure: High blood pressure can result from potassium deficiency.
- Constipation: Potassium is vital for normal bowel function.
How to detect potassium deficiency?
Potassium deficiency can be challenging to detect without laboratory tests. If you experience the symptoms listed above or have risk factors for deficiency, consult a doctor for an accurate diagnosis.
What to eat if you have a potassium deficiency?
To increase your potassium intake, include potassium-rich foods in your diet. Examples of such foods include avocados, sweet potatoes, watermelon, fish, bananas, oranges, tomatoes, grapefruit, and apricots.
When to take potassium supplements?
Potassium supplements can be beneficial if you have a deficiency or experience symptoms of deficiency. If you exercise heavily, use saunas, or sweat a lot, it's important to ensure sufficient potassium intake.
What is potassium good for?
Potassium has several vital functions in the body, including:
- Maintaining normal blood pressure.
- Helping control muscle movements and preventing muscle cramps. Potassium contributes to normal muscle function.
- Supporting nerve signalling and neuromuscular function. Potassium aids the normal functioning of the nervous system.
- Maintaining proper fluid balance in the body.
How much potassium is needed per day?
The recommended daily intake of potassium varies depending on age, gender, and lifestyle. Here are some guidelines:
Men aged 14–18: 3000 mg
Women aged 14–18: 2300 mg
Men aged 19 and older: 3400 mg
Women aged 19 and older: 2600 mg
Pregnant women: approximately 2750 mg
Breastfeeding women: approximately 2650 mg
Can you overdose on potassium?
It is possible to overdose on potassium, although it is rare. The UL (Upper Level or Tolerable Upper Intake Level) is a term used in nutritional science to indicate the maximum daily amount of a nutrient that can be consumed without adverse health effects. The UL for potassium from supplements is 1500 mg per day, according to CRN.
Summary of potassium
Potassium is an essential mineral that influences many aspects of our health, including the heart, muscles, and nervous system. Potassium deficiency can lead to various symptoms, so it is important to include potassium-rich foods in your diet to avoid a deficiency.
Sources & References
Swedish National Food Agency: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/kalium
McLean RM, Wang NX. Adv Food Nutr Res. 2021 PMID: 34112360.
