Potassium is the third-most abundant mineral (after calcium and phosphorus) in the body. The average human body has about 4½ ounces of potassium located mostly inside muscle cells. One of the most important roles that potassium plays is in controlling how the nerves and muscles act.
Potassium, along with other important vitamins and minerals, is also essential for regulating the body’s metabolism, protein production, and the inner working of cells. Additionally, potassium affects the function of the heart and musculoskeletal system.
Interestingly, recent research has shown that dietary potassium is particularly important for blood pressure regulation and thereby might help reduce the risk of stroke when consumed in the right balance with other important nutrients.
Potassium is known as an “electrolyte” – a substance in the body that regulates the flow of what goes in and out of cells and affects our metabolism. Sodium, chloride, calcium and phosphate are other electrolytes in the body.
Dietary Sources of Potassium
Fruits, vegetables, meat, chicken, fish, and dairy products are all dietary sources of potassium. According to the United States Department of Agriculture (USDA), food sources with the highest amount of potassium include: orange juice, tomato products, beets, dates, raisins, potatoes, halibut, salmon, and spinach. Click here for the complete list from the USDA.
It is important to know that both too much and too little potassium can lead to serious health consequences, and even death. As a result, people should not take potassium supplements before first talking with a doctor. People with certain medical conditions that affect potassium, or those who take medications and supplements that affect potassium, have to be particularly concerned about how much potassium they eat and must follow the dietary recommendations of a nutritionist and physician and have their blood levels of potassium monitored on a regular basis.
Too Much Potassium?
Having too much potassium in the blood – also known as hyperkalemia (pronounced hyperkayleemia) – can be caused by a variety of conditions including:
- kidney dysfunction
- adrenal gland disorders
- tissue or muscle damage (potassium from damaged cells is released into the bloodstream)
- some medications
- overuse of potassium supplements
Kidney disease is the most common cause of hyperkalemia. People with severe kidney disease have to follow a special diet to balance the amount of potassium they eat.
Too little potassium in the body – also known as hypokalemia – can be caused by a variety of conditions including:
- severe diarrhea or vomiting
- laxative use
- medications, including diuretics or “water pills”
- kidney dysfunction
- malnourishment
If you have any chronic condition that affects the amount of potassium in your blood, or you take medications that can lead to low or high potassium levels, you must have your blood levels monitored regularly.
Reducing High Blood Pressure and Stroke Risk
According to research, potassium is important for keeping blood pressure at a healthy level. Researchers found that people who followed a potassium-rich diet tended to have healthier blood pressure levels compared with those who ate less potassium-rich foods. Healthy levels of dietary potassium might also reduce the risk of death caused by stroke. A recent study on the primary prevention of stroke suggests that a diet lower in sodium and higher in potassium might help lower high blood pressure and thereby reduce a person’s risk of stroke.
How Much Potassium Do You Need?
It depends – on you. Potassium does not work alone in the body to improve blood pressure or reduce the risk of stroke. Rather, it works in concert with other electrolytes, vitamins, and minerals as well as with your lifestyle habits of nutrition, exercise, and stress reduction. That’s why it is important for you to talk with a knowledgeable doctor who knows you, your medical conditions, and the medicines you take. Ask your doctor how much potassium you should eat on a daily basis along with other electrolytes, vitamins, and minerals. And remember to discuss lifestyle behaviors to help you optimize your health and prevent disease. |
