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Vitamin and Mineral Series – A Focus on Potassium

Blog, Health & Wellness / By / January 28, 2021

Potassium is an essential mineral that is important for:

  • Blood pressure control
  • Kidney health
  • Electrolyte balance
  • Fluid balance
  • Protein metabolism
  • Carbohydrate metabolism
  • Proper muscle function
  • Proper nerve function

How much do you need?

According to the National Academy of Medicine, Adequate Intake (AI) for potassium in healthy adults are as follows:

Non-pregnant women age 19+ 2,600 mg daily

Men 19+ 3,400 mg daily

Potassium Deficiency:

Potassium deficiency is uncommon in normal healthy adults. 

Deficiency is more commonly seen in patients with underlying conditions such as:

  • Inflammatory bowel disease
  • Chronic diarrhea
  • Severe nausea and vomiting
  • Patients on medications that cause potassium loss such as diuretics
  • Those with PICA
  • Magnesium deficiency

Symptoms of mild potassium deficiency include:

  • Constipation
  • Fatigue
  • Muscle weakness
  • Muscle cramps
  • Malaise

If potassium is severely low symptoms can present as

  • Large volumes of urine
  • Paralysis of the muscles
  • Heart arrhythmias
  • Impairment of the muscles of respiration

Can you have too much potassium?

Dietary intake of potassium does not commonly cause elevated blood potassium levels in healthy adults.

It is possible for healthy adults to develop elevated potassium levels due to supplements. 

People at increased risk for elevated potassium levels from dietary intake include:

  • Those with impaired kidney function
  • Those taking medications such as certain diuretics and blood pressure medications
  • Those with type 2 diabetes
  • Those with adrenal insufficiency
  • Those with liver disease
  • Those with congestive heart failure

Symptoms of elevated potassium include:

  • Heart palpitations
  • Irregular heart rate
  • Fatigue
  • Weakness
  • Nausea
  • Vomiting
  • Shortness of breath

Despite an abundance of options for food sources of potassium, it has been reported that most people in the US do not consume enough potassium in their diets.

How can you get enough?

Check out this list of options!

Food sources of potassium:

  • Banana
  • Apricot
  • Acorn squash
  • Avocado
  • Prunes
  • Raisins
  • Tomato
  • Mushrooms
  • Peas
  • Cucumbers
  • Orange juice
  • Tomato juice
  • Prune juice
  • Coconut water
  • Cantaloupe
  • Honeydew
  • Grapefruit
  • Lima beans
  • Soy beans
  • Pinto beans
  • Spinach
  • Collard greens
  • Lentils
  • Potatoes
  • Sweet potatoes
  • Whole wheat flour
  • Brown rice
  • Milk
  • Yogurt
  • Chicken breast
  • Beef
  • Tuna
  • Salmon
  • Halibut

Enjoy!

References:

Institute of Functional Medicine Fact Sheet. Micronutrients:  Minerals. Accessed January 2021

National Institutes of Health- Office of Dietary Supplements.  Potassium.  Fact Sheet for Health Professionals.  https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

Harvard Health Publishing.  The Importance of Potassium.  2019.  Accessed January 2021.  https://www.health.harvard.edu/staying-healthy/the-importance-of-potassium

Harvard T.H. Chan School of Public Health.  The Nutrition Source.  Potasium.  Accessed January 2021.  https://www.hsph.harvard.edu/nutritionsource/potassium/

All photos used with permission from Snappa.com

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com