Potassium is an essential mineral that you need in your blood if you want your body to function properly. It is a macromineral that is found in a variety of foods. A potassium deficiency is a condition that has many causes, including a poor diet, medication use, kidney disease, eating disorders and excessive sweating, vomiting or diarrhea.
Hypokalemia
Hypokalemia is the term used to describe a low level of potassium in your blood. It results from a potassium deficiency. The symptoms of hypokalemia include constipation, abnormal heart rhythms, muscle fiber breakdown, muscle weakness, fatigue and paralysis. Your doctor can check your level with a blood test. If you have a low level of potassium in your blood, you need to eat a diet that is high in potassium and take a potassium supplement if your doctor advises.
Recommended Dietary Allowance
To avoid a potassium deficiency, you should ensure that you get at least the recommended dietary allowance, or RDA, of potassium in your diet every day. The RDA is the minimum amount that your body needs to function properly. The current RDA for potassium is 4700 mg if you are an adult. The RDA varies based on your age and gender. Women who are breastfeeding or pregnant require larger amounts of potassium.
Adding Potassium-rich Foods to Your Diet
Examples of foods that are good sources of potassium include salmon, cod, flounder, sardines, red meat and chicken. Vegetables sources include broccoli, peas, tomatoes, potatoes, sweet potatoes, lima beans, artichokes and winter squash. Fruits such as cantaloupe, bananas, kiwi, oranges, plums, prunes and dried apricots are also good sources. Milk, yogurt and nuts such as almonds are additional potassium sources that are part of a healthy, balanced diet.
Considerations
The best way to address a potassium deficiency is to change your diet to ensure that you are getting enough every day. Taking a potassium supplement may also keep your levels in the ideal range. Your doctor will be able to help you select a supplement that fits your needs. Your first steps are to determine what your level is by having a blood test performed and talking with your doctor about your options and what is best for you.
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