Potassium is a macromineral, meaning you need to ingest large amounts each day for normal functions. Minerals are inorganic substances that originate from soil and water. While you should get enough potassium from your diet, having absorption problems or poor diet may require you to take a dietary supplement. If you decide to take a potassium supplement, talk with your health care provider ahead of time to avoid any adverse effects.
Functions of Potassium
Potassium is an electrolyte, meaning it helps conduct electricity through your body. It supports normal heart rhythm, muscle contraction and other important functions. The mineral potassium is a positively charged ion, called a "cation," that resides primarily in the fluid within cells. It works alongside sodium, another electrolyte, that is mainly in the fluid outside of cells. These electrolytes work together and are tightly regulated, maintaining fluid levels within your body. Additionally, potassium activates pyruvate kinase, an enzyme you need for carbohydrate metabolism.
Proper Dosage
As a healthy adult, you need 4,700 mg of potassium daily, the Linus Pauling Institute reports. This amount does not change if you are pregnant, but it does jump to 5,100 mg if you are breast-feeding. Since you need such large doses of potassium, it is not normally included in your daily multivitamin or your multivitamin may not provide 100 percent of the daily value, requiring you to take a separate potassium supplement.
Deficiency and Toxicity
You may need a potassium supplement to treat potassium deficiency known as hypokalemia. Once in awhile, you may lose potassium during periods of rapid fluid loss, such as vomiting, diarrhea or exercise. Hypokalemia may lead to fatigue, muscle weakness, cramping and bloating. On the other hand, excessive potassium intake by taking a large dose leads to hyperkalemia, or potassium toxicity. Normally, your potassium blood level should be 3.6 to 4.8 mEq/L, but having a level above 6 mEq/L can be toxic, says MayoClinic.com. Hyperkalemia can be fatal if left untreated; initial warning signs include paralysis, abnormal heart rhythm and nausea.
Food Sources
You may not have to take a potassium supplement since it is readily available in many foods. If you are exercising vigorously, many sports drinks provide potassium so you can avoid feeling extreme fatigue. Fruits, vegetables and nuts are loaded with this essential mineral. A medium banana provides about 420 mg, 6 oz. of prune juice offers 528 mg, a medium 4 oz. baked potato with skin contains more than 900 mg, 1/2 cup of raisins has nearly 600 mg, 1/2 cup of sauteed spinach offers 420 mg and 1 oz. of most nuts and seeds have at least 200 mg.
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