Potassium is a mineral important to the normal functioning of your body. Potassium is also an electrolyte, meaning it can conduct electricity in your cells. Potassium works with another mineral, sodium, to keep the body's water level balanced. Potassium levels in the body are regulated by your kidneys and excess potassium is excreted in the urine to maintain a potassium-sodium balance. Taking potassium supplements should only be done on the advice of your doctor.
Hypokalemia
Hypokalemia refers to an abnormally low potassium concentration in the body and is usually a result of an excess loss of potassium after long bouts of vomiting, the use of some diuretics, metabolic issues or kidney disease. Potassium loss may also be caused by an excessive intake of black licorice. Factors that may contribute to hypokalemia include the use of diuretics such as furosemide or thiazide, severe diarrhea or abuse of laxatives, alcoholism, and bulimia or anorexia nervosa.
High Blood Pressure, Stroke and Potassium
Individuals who have an adequate dietary intake of potassium appear to have a lower risk of high blood pressure and stroke. A 1998 article in the journal "Circulation" cited a study where over 43,000 men at risk of stroke were followed for eight years. The study found that men who had higher dietary potassium intake had a lower risk of stroke. A 1997 review in "The American Journal of Medical Sciences" also concluded that increased dietary potassium may decrease your risk of high blood pressure.
Healthy Bones
Osteoporosis is a disease of the bone where the mineral density is decreased, which in turn increases the risk of fracture. This disease is seen predominantly in menopausal and postmenopausal women and elderly men. "The American Journal of Clinical Nutrition" reported a 1999 study that followed the bone mass density and potassium intake through fruits and vegetables in elderly men and women for four years. The study concluded that adequate potassium in the diet increased the bone mass density and decreased the risk of osteoporosis.
Athletes and Potassium
During strenuous activity, potassium resources are depleted through perspiration and muscle use. Athletes, or anyone performing vigorous tasks, may need to replace potassium stores to prevent heart irregularities and muscle cramping. Foods that are rich in potassium include potatoes, sweet potatoes, oranges, orange juice, prunes, prune juice, tomatoes and juice, acorn squash, spinach and almonds. Adequate intake for potassium is 4,700mg per day for adults.
References
- University of Maryland Medical Center: Potassium
- Colorado State University Extension; Potassium and Health; J. Anderson et al.; August 2008
- Linus Pauling Institute; Potassium; Jane Higdon, Ph.D.; February 2004
- "Circulation"; Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men.; A.Ascherio, et al.; Sept.1998
- "The American Journal of Medical Sciences"; The effects of potassium depletion and supplementation on blood pressure: a clinical review.; Y.M.Barri, et al.; July1997
- "The American Journal of Clinical Nutrition"; Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women.; K.L.Tucker, et al.; April 1999
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