Potassium is an essential mineral important for many functions in the body yet most Americans do not get enough potassium in their diet. Potassium works together with sodium, chloride, magnesium and calcium and needs to be in balance with these other minerals. It is fairly simple to get enough potassium by eating a balanced, healthy diet, and most people do not need to take potassium supplements in order to add this mineral to their diet.
Health Benefits of Potassium
Potassium is vital for the functioning of cells, tissues and organs in the body. It is one of the electrolytes along with sodium, calcium, chloride and magnesium. People need potassium for heart health, muscle contraction, nerve conduction and protein, glucose and carbohydrate metabolism. Potassium is also necessary for bone health, kidney and adrenal function and water balance.
A recent study by researchers at Wageningen University in the Netherlands found that eating the proper amount of potassium in the daily diet along with lowering the intake of sodium helps lower systolic (upper number) blood pressure by 1.7 to 3.2 mm Hg. On average, people eat more than twice the daily recommended amount of sodium while getting only ½ to ¾ the daily intake of potassium. Since it is known that potassium lowers blood pressure and sodium raises it, simply lowering sodium by a few grams per day and raising potassium can have beneficial results for heart health. In fact, an earlier study in the Netherlands found that lowering sodium intake by 3 grams per day reduced blood pressure and prevented 2,500 deaths per year from cardiovascular disease.
Balancing Potassium – Hypokalemia and Hyperkalemia
When there is too little potassium in the blood due to loss through urination or in the intestines this condition is called hypokalemia. Hypokalemia is rarely caused by not enough potassium in the diet. Symptoms of hypokalemia are weakness, fatigue, stomach issues, muscle cramps and irregular heartbeat. Hypokalemia can become life-threatening so it is important for it to be treated by a doctor.
Hyperkalemia is when there is too much potassium in the blood. Older people are at a greater risk of hyperkalemia because, as people age, the kidneys are less efficient at eliminating potassium. Also, many medications associated with the elderly can affect their potassium levels. Too much potassium in the blood can cause diarrhea, nausea, vomiting and ulcers.
How Much Potassium do People Need?
The University of Maryland Medical Center (UMM) suggests the following daily amount of calcium for each age group:
- Birth-6 months: 500 milligrams
- 7 months-12 months: 700 milligrams
- 1-2 years old: 1,000 milligrams
- 2-3 years old: 1,400 milligrams
- 6-9 years old: 1,600 milligrams
- 10 years-adult: 2,000 milligrams
There is some debate over the amount of potassium adults need in their diet. While the UMM suggests 2,000 milligrams per day, recent research has also suggested 4,700 milligrams per day. The amount of potassium an adult needs is also dependent upon the amount of daily physical exercise, the type of medications they are taking and age. Staying within the 2,000 to 4,700 milligram range is recommended.
Eating a Diet Rich in Potassium
The UMM suggests that the most effective way to get potassium is through a balanced, healthy diet. Eating foods rich in potassium is an easy way to get enough of this essential mineral in your diet. Examples of foods rich in potassium include:
- Salmon
- Poultry
- Lean meats
- Banana
- Cantaloupe
- Kiwi
- Oranges
- Potatoes
- Tomatoes
- Lettuce
- Broccoli
- Carrots
- Watermelon
- Blueberries
- Strawberries
- Cranberries
Should You Take a Potassium Supplement?
Most people should be able to get enough potassium through their diet and shouldn’t need to take a supplement. Only those people who have health issues that prevents them from absorbing potassium or those on medications that lower potassium in their blood should take a supplement under the supervision of a doctor. Taking potassium supplements can cause health problems, so you should never take them unless told to by a doctor.
Potassium is an important mineral necessary for keeping the body healthy. Eating a diet rich in potassium is the best way to maintain healthy potassium levels and no one should take potassium supplements unless advised by a doctor. If you suspect your potassium levels are not right, see a doctor.
Sources:
University of Maryland Medical Center “Potassium” Retrieved September 18, 2010.
Science Daily “Consumption of Good Salt Can Reduce Population Blood Pressure Levels, Research Finds” Retrieved September 18, 2010.
Deanna Lynn Sletten - Deanna Lynn Sletten has been a freelance writer for newspapers, regional magazines and websites for 20 years. She specializes in the ...
