Potassium is an essential macromineral that your body needs for muscle and nerve cells to function properly. Potassium is an electrolyte, which carries an electrical charge and helps your body regulate its internal fluids and pH levels. Because potassium works in conjunction with sodium to maintain your body's water balance, increased blood potassium may amplify the amount of sodium that is excreted from the body, which may explain potassium's protective effect against hypertension.
Foods Rich in Potassium
It is recommended that adults aged 19 years and older receive 4.7 g of potassium daily. Many foods that may already be in your diet are good sources of potassium. Fruits, such as bananas, kiwi, oranges, cantaloupe, prunes, apricots and peaches, are great sources of potassium, as are vegetables such as Brussels sprouts and tomatoes. Bran, granola, legumes, peanut butter and milk also contain adequate amounts of potassium. Eating a variety of foods daily from the different food groups will ensure adequate intake of potassium.
Potassium and Physical Activity
Potassium is utilized by the muscles during physical activity and lost through sweat. If you participate in sports or exercise, consume a potassium-rich food, such as a banana, after a bout of exercise. Slightly low potassium levels after exercise can result in muscle cramps and cardiovascular irregularities. One banana contains enough potassium to fully replenish your blood potassium levels after one to two hours of vigorous exercise.
Side Effects of Potassium Imbalance
Your blood potassium level should be between 3.6 and 4.8 milliequivalents per liter, or mEq/L. Either an above-normal or a below-normal blood potassium level can have negative consequences. Too much potassium, or levels above 6.0 mEq/L, can be caused by kidney malfunction or severe infection and can cause muscle fatigue, weakness, paralysis, arrhythmias and nausea. Low potassium levels, under 2.5 mEq/L, rarely occur from an imbalanced diet, and are more likely to arise from taking medications, such as diuretics, laxatives or steroids, or from conditions causing excessive vomiting or diarrhea. Low potassium can cause symptoms including weakness, fatigue, muscle cramps, constipation and arrhythmias.
Potassium Supplements
Because too much potassium in your blood can cause serious side effects, do not take a potassium supplement, unless you are under your doctor's supervision. The amount of potassium found in a normal multivitamin and the potassium that you receive from your diet are more than adequate for a healthy individual. If you take ACE inhibitors, potassium-sparing diuretics or certain antibiotics, a potassium supplement is contraindicated. If you take thiazide diuretics, loop diuretics, corticosteroids, amphotericin B, antacids, insulin, fluconazole, theophylline or laxatives, your doctor may want to perform regular blood potassium tests to see if you are in need of a supplement.
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