Potassium is especially important for the muscles because it helps them relax and function properly. According to Colorado State University, potassium partners with sodium to oversee water balance in the body. Regulated by the kidneys, a person does not need to consume more than 4.7 grams, or 4,700 milligrams, of potassium per day.
Function
As stated by Nutri Strategy, potassium has many functions besides water regulation and muscle performance. Potassium decreases the chance of high blood pressure, and it benefits those suffering from hypertension, writes Dr. George Obikoya of the Vitamins & Nutrition Center. Potassium aids in the transfer of nutrients to the cells, and it neutralizes acids in the bloodstream.
Deficiency
Oregon State University's Micronutrient Information Center proposes that a potassium deficiency, known as hypokalemia, may be caused by certain diuretics, eating disorders such as anorexia and bulimia, prolonged vomiting as well as alcoholism. Signs of deficiency are fatigue, muscle cramps, muscle weakness and even muscle paralysis.
Sources
The top three potassium loaded foods are: one potato with 1,081 milligrams; one cup of raisins with 1,089 milligrams and one cup of lima beans with 955 milligrams. Other potassium rich foods include bananas, brussel spouts, beets, tomatoes, yogurt and winter squash all containing over 500 milligrams per serving.
Considerations
Muscle cramps are common among those that are potassium deficient. In addition to increasing your potassium intake through diet, you can also do various stretches. Some people experience leg cramping at night. For these people, it can be helpful to stretch the calf muscles in particular before bed. For other muscle cramps, stretch and then elevate the muscle.
Prevention/Solution
If potassium deficiency is not the cause of your muscle cramps, consider whether muscle tension and pain is caused by stress in your case. Help Guide suggests learning some stress management techniques to help your muscles relax. Incorporating techniques like visualization, relaxed breathing, meditation and yoga into your daily and weekly routine to help relax muscles and relieve tension.
