Potassium is an electrolyte in the body primarily found inside the cells and is an essential dietary mineral. It is very important for the proper function of all cells, tissues and organs in the body. You need potassium to contract muscles and to help regulate the heartbeat and blood pressure. The balance of potassium in the body is controlled by the kidney. Low potassium levels, also known as hypokalemia, occur when the potassium level in your blood is lower than normal, resulting in you feeling weak and tired. Low potassium may occur if you have had diarrhea, vomiting, kidney failure or malnutrition.
Potassium Recommendations
The Food and Nutrition Board of the Institute of Medicine says the adequate intake for potassium is 4,700 mg per day in adolescents 14 to 18 years of age and the same amount for adults 19 years of age and older. The average potassium intake is 2,300 mg per day for women and 3,100 mg per day for adult men.
Symptoms of Low Potassium
Weakness, tiredness, cramping of muscles, tingling or numbness, nausea, constipation, palpitations or fainting may be symptoms of low potassium. Your doctor can determine if your potassium levels are low by doing blood tests.
Foods High in Potassium
The best sources of potassium are in fruits and vegetables. People who eat high quantities of fruits and vegetables have a high potassium intake. To raise your potassium levels you should eat bananas, potatoes with skin, prunes and prune juice, oranges and orange juice, tomatoes and tomato juice, raisins, raisin bran cereal, cooked artichoke, cooked lima beans, cooked acorn squash, cooked spinach, sunflower seeds, almonds, peaches and cantaloupes. The highest potassium level of these foods is found in 1 medium potato with skin, which contains 926 mg of potassium; ½ cup prunes contains 637 mg of potassium and ½ cup of raisins contains 598 mg of potassium.
Precautions
If you have a low potassium level you should avoid excess physical activity because you can lose potassium in your sweat.
You should not consume an excess of potassium supplements because an abnormally elevated potassium level, called hyperglycemia, may occur. This is when your kidneys do not have the capacity to eliminate the excess potassium in the body. Too much potassium may result in kidney failure or gastrointestinal symptoms including nausea, vomiting or diarrhea.
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