Potassium is an essential mineral for life and is found in human tissues. Additionally, potassium ion is the most abundant cation in cells with a small charge, it has the ability to conduct electricity, and activates various cellular and neural functions. Sodium is a major regulator of extracellular fluid volume. In contrast to sodium, potassium maintains intracellular fluid volumes and electrochemical gradients across membranes, and this gradient determines cellular membrane potential [1]. Potassium is found in food and is available as a dietary supplement.
Potassium is essential for all of the body's functions. In most cases, people can get potassium through diet or potassium supplements to maintain sufficient levels for the body to function properly. In addition to maintaining cell function, other specific functions of potassium are shown below.
- Helps the nerves function properly
- Helps muscles contract and supports normal blood pressure.
- Keeps our heartbeat stay regular
- Helps nutrients move into and around cells.
- Helps waste products out of cells and waste products out of cells
Food Sources
The absorption rate of potassium in the diet is very high, and about 90% of the potassium intake can be absorbed. Potassium in the human body primarily comes from food and eating foods rich in potassium is essential for health. Potassium is widely distributed across a wide range of foods, but the richest sources are unprocessed foods, especially fresh fruits and vegetables. The food sources of potassium are listed below
- Vegetables, such as spinach, collards, carrots tomatoes, and potatoes
- Fruits, such as grapes, avocados, oranges, bananas and cantaloupe
- Beans, such as soybeans and lentils
- Nuts, such as cashews, almonds
- Dried fruits, such as raisins and apricots.
- Starchy foods, such as whole-wheat flour and brown rice
- Beverages, such as dairy foods, coffee, tea, coconut water, orange juice
Potassium Deficiency
Potassium deficiency occurs when the potassium ions in the blood are insufficient. It is rare for potassium deficiency to be caused solely by low food intake, because potassium can be found in a wide variety of foods. It can occur in people who have an unbalanced diet or lack magnesium (affects potassium absorption). In addition, people who sweat excessively or suffer diarrhea can also cause excessive potassium excretion, resulting in potassium deficiency symptoms. If you have following symptoms, you are at risk of developing low potassium levels.
- Fatigue and weakness: The most common symptoms of potassium ion deficiency are fatigue and weakness. Symptoms such as unresponsiveness, irritability, and insomnia are also mental problems caused by potassium ion deficiency.
- Digestive disorders: Low potassium ion content in the body will lead to digestive disorders, resulting in loss of appetite, nausea, vomiting, constipation and other symptoms
- Muscle cramps: Long-term potassium deficiency can affect the normal function of muscles, causing muscle paralysis, cramps and pain.
- Arrhythmia (severe hypokalemia): Potassium ions play a vital role in maintaining the excitement of cardiomyocytes, so a deficiency can lead to palpitations and dizziness.
Recommended Amounts
The Dietary Reference Intakes (DRIs), developed by the National Academies of Sciences, Engineering, and Medicine (NASEM) expert committee, provide adequate intakes (AIs) for potassium at all ages, as shown below [2].
- For infants 0-6 months, the adequate intake for potassium is 400 mg/day
- For infants 7-12 months, the adequate intake is 860 mg/day.
- For children aged 1-3 years, the AI is 2,000 mg/day.
- For children aged 4-8 years, the AI is 2,300 mg/day.
- For teenagers 14-18 years, the AI is 3000 mg/day for boys and 2300 mg/day for boys.
- For adults over 19 years, the AI is 3400 mg/day for males, 2600 mg a day for females and 2900 mg a day for pregnancy females.
Potassium plays a vital role in the human body, so it is necessary to maintain adequate levels of potassium in the body. The healthiest way to get potassium is through your daily diet. In the event that it is still lacking, supplements can be taken. Potassium deficiency can lead to symptoms such as fatigue, weakness, and irregular heartbeat, while excess potassium intake can lead to symptoms such as hyperkalemia, a serious and potentially life-threatening ccondition. Therefore, potassium supplementation should be carried out under the guidance of professionals.
Alfa Chemistry offers several forms of potassium for use in dietary supplements and you can click on the links at the top of the page to view. If you do not find the product you are looking for in the search bar, please do not hesitate to contact us.
References
- Stone, M. S.; et al. Potassium intake, bioavailability, hypertension, and glucose control. Nutrients. 2016, 8(7): 444.
- National Academies of Sciences, Engineering, and Medicine. Dietary reference intakes for sodium and potassium. Washington, DC; The National Academies Press; 2019.
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