Minerals
Potassium
An essential electrolyte mineral crucial for nerve function, muscle contraction, blood pressure regulation, and fluid balance
Quick Facts
Daily Needs
3400-3600 mg for adults, with variations based on age, sex, and activity level
Importance
Potassium is essential for heart function, nerve transmission, muscle contraction, fluid balance, and blood pressure regulation.
Key Functions
- •Nerve signal transmission
- •Muscle contraction and relaxation
- •Heart rhythm regulation
- •Blood pressure control
- •Fluid and electrolyte balance
- •Kidney function
- •pH balance
- •Carbohydrate metabolism
- •Protein synthesis
- •Cell membrane function
Deficiency Signs
- •Muscle weakness and cramping
- •Fatigue
- •Abnormal heart rhythms (arrhythmias)
- •Constipation
- •Elevated blood pressure
- •Increased sensitivity to salt
- •Glucose intolerance
- •Increased calcium excretion
- •Tingling and numbness
- •Mental fatigue and confusion
- •Increased thirst and frequent urination
Excess Signs
- •Hyperkalemia (high blood potassium)
- •Nausea and vomiting
- •Irregular heartbeat
- •Paraesthesia (pins and needles sensation)
- •Muscle weakness or paralysis
- •Difficulty breathing
- •Chest pain
- •Palpitations
- •In severe cases, cardiac arrest
Best Food Sources
- •Bananas
- •Potatoes (with skin)
- •Sweet potatoes
- •Spinach and other leafy greens
- •Beans and lentils
- •Avocados
- •Yogurt
- •Salmon and other fish
- •Oranges and orange juice
- •Tomatoes and tomato products
- •Coconut water
- •Winter squash
Absorption Facts
- •About 90% of dietary potassium is absorbed, primarily in the small intestine
- •Absorption is generally efficient and not significantly affected by other nutrients
- •Excess potassium is excreted by the kidneys
- •Kidney function is the primary determinant of potassium balance
- •Rapid intracellular shifts can occur in response to certain hormones or conditions
- •Excessive sweating can increase potassium losses
- •Vomiting and diarrhea can rapidly deplete potassium
Special Considerations
- •Those with kidney disease may need to limit potassium intake
- •Many medications affect potassium levels (diuretics, ACE inhibitors, NSAIDs)
- •Endurance athletes may need higher potassium intake due to sweat losses
- •High sodium intake increases potassium excretion
- •Potassium supplements can interact with certain medications
- •Proper balance with sodium is more important than absolute potassium intake
- •Potassium chloride salt substitutes can be helpful for some but harmful for others
- •Processing and cooking can reduce potassium content in foods
About Potassium
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