Symptoms Of Potassium And Magnesium Deficiency

Potassium and magnesium are two of the seven major minerals that the body must have to function properly. Potassium plays roles in the body's electrolyte and fluid balance, cell integrity, muscle contraction and transmission of nerve impulses. Magnesium plays roles in bone mineralization, protein synthesis, muscle contraction, enzyme activity, transmission of nerve impulses, healthy immunity and healthy teeth. According to "Understanding Nutrition," by Ellie Whitney and Sharon Rolfes, potassium deficiency is more often caused by a loss of potassium than by inadequate intake. Magnesium deficiency is rare, but may be caused by alcohol abuse, protein malnutrition, kidney disorders and prolonged vomiting or diarrhea.

Potassium Deficiency Symptoms

Potassium is an electrolyte as well as a mineral. Electrolytes are an electrically conductive medium and are required for muscles and neurons to activate. Potassium deficiency is the most prevalent electrolyte imbalance. Low potassium levels may be due to dehydration, vomiting, diarrhea, diabetic acidosis or by the use of drugs, such as diuretics, strong laxatives, and steroids. The early symptoms of potassium deficiency include muscle weakness, muscle cramping, fatigue, confusion, low blood pressure, vomiting, diarrhea, nausea, salt retention, constipation, headaches, irritability, nervousness and insatiable thirst. If the deficiency is not corrected more serious symptoms include irregular heartbeat, abnormally dry skin, chills, depression, high cholesterol levels, glucose intolerance, impaired growth, edema and cardiac arrest.

Magnesium Deficiency Symptoms

The body does not require a large quantity of magnesium to function properly, and even when levels fall below the RDA symptoms rarely appear except for when afflicted by disease. The symptoms of magnesium deficiency include confusion, weakness, hallucinations, problems swallowing, unusual muscle movements (especially of the face and eye muscles), convulsions and stunted growth in children.

RDA/AI and Food Sources

To prevent deficiency of potassium and magnesium consume a balanced diet. The RDA (Recommended Daily Allowance) for magnesium is 400 mg/day for men and 310 mg/day for women ages 19-30. The Adequate Intake of potassium for adults is 4700 mg/day. AI and RDA are values determined by the National Academies of Sciences. The RDA is the average daily amount considered adequate for healthy people and the AI is the average daily amount that appears to be sufficient but further research is needed. Potassium is found in all whole foods including meats, milk, fruit, grains, legumes and vegetables. Magnesium rich foods include legumes, nuts, dark green vegetables, seafood, chocolate and whole grains.