Muscle cramps can be a very painful experience, and even debilitating to some people. Muscle cramps can involve several factors, such as muscle fatigue and dehydration, and occasionally your diet can even be the problem. A potassium deficiency can cause muscle cramps; by including potassium in your diet, you reduce the chances of getting one of those cramps.
The Basics
Muscle cramps occur when a single muscle or a group of muscles contracts involuntarily. Often the cramps can last for several seconds or even minutes, and they can be very painful.
Potassium's Role
Cramps that occur frequently are often tied to a weakness in your diet. When potassium stores become low, muscle cramping can develop. A small amount of potassium is lost through your sweat, and a larger portion is lost through muscle activity. It is important to replace your potassium stores on days when you get at least 45 minutes of vigorous exercise.
Good Sources of Potassium
Potassium is found in a wide variety of food sources, such as chicken, fish, carrots, celery, bananas, prunes, milk, cooked greens and sweet potatoes. Less-concentrated sources include pork, beef, lamb, orange juice and apple juice. By including a few of these sources into your diet daily, you will be less likely to get a muscle cramp because of a potassium deficiency.
Risks With Potassium Supplements
Potassium supplements should only be taken under the supervision of a doctor because of the risks involved. The possible, mild side effects of potassium supplements include a stomachache, nausea and diarrhea, but the side effects can get much worse. With larger doses of potassium, you could experience slowed heart rate, muscle weakness or an irregular heartbeat. A regular dose of potassium for anyone over the age of 10 is 2000 mg, but you should not start experiencing any problems until you have exceeded that dose by over 1000 mg.
