Potassium is essential for cell, heart and muscle function, among other bodily processes. A deficiency in this mineral can be dangerous and is known as hypokalemia. Your body's balance of potassium depends on the amount of magnesium and sodium in your blood, and if you eat too much salt, this can upset your balance of potassium, leading to a deficiency. Make an appointment with your doctor if you are concerned about your potassium levels.
Importance and RDA of Potassium
Several areas of your body rely on potassium to work properly. This mineral acts as an electrolyte, which helps your body conduct electricity to your heart and other areas, along with other electrolytes like sodium, chloride and magnesium. It also helps your body synthesize protein from the carbohydrates and amino acids you consume, as well as build muscles and ensure proper growth. Adults need 2,000 mg of potassium a day, according to the University of Maryland Medical Center.
Deficiency and Salt
Hypokalemia results when you do not get enough potassium. It has many causes, including taking certain antibiotics and other drugs, as well as having diarrhea, an eating disorder, sweating, vomiting or consuming a large amount of licorice. Your body's levels of potassium can also be lowered by your salt intake, as salt contains sodium, which regulates the amount of potassium in your blood. Eating too much salt can cause your need for potassium to increase, leading to a deficiency if you do not meet this need. Symptoms of hypokalemia include an abnormal heart rhythm, constipation, fatigue, weakness and muscle spasms.
Prevention
To prevent hypokalemia due to salt intake, cut back on the amount of salt you use in cooking and on your food, and also read food labels to detect hidden sources of sodium. Limit your sodium intake to 2,300 mg a day, or lower if you are over 51, black, have certain chronic conditions like diabetes, or if your doctor instructs you to consume less salt. Be aware that only 1 tsp. of table salt contains 2,300 mg of sodium. Additionally, eat potassium-rich foods in your daily diet, such as lima beans, cod, chicken, citrus juices, tomatoes and bananas.
Additional Considerations
While a potassium deficiency can be dangerous, too much potassium can pose risks to your health as well, and taking high doses of this mineral can cause stomach irritation and nausea. If you are concerned about your salt intake or have symptoms of a potassium deficiency, seek medical attention. Do not change your diet or take any new supplements without first acquiring your doctor's approval.
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