Potassium is an important mineral you need in your diet if you want your cells to be healthy. This is because your body uses potassium in the maintenance of your cell membranes. This increases your ability to transfer nutrients and other molecules between your cells that make life possible. To maintain this ability, you need to consume enough potassium each day.
Adequate Intake For Seniors
The adequate intake is the amount that nutritionists have determined to be optimal for normal body function. If you do not meet this amount each day for an extended period, you can develop deficiency symptoms that can interfere your quality of life. The current adequate intake for seniors is 4,700 mg per day. The ideal way to get this amount is to eat a balanced diet that contains a variety of foods.
Potassium and Diet
Fruits, vegetables, nuts and seeds are all good sources of potassium. If you combine these with whole grains, lean meats and dairy products, you will get adequate amounts of potassium and the other essential vitamins and minerals. If you do not eat nutritious foods each day, consider a daily multivitamin that includes potassium close to the adequate intake amount. This will help you maintain the ideal level in your blood, which is between 3.6 to 4.8 mEq/L.
Symptoms
If your blood levels of potassium rise or fall too much, your body will develop symptoms. Too much potassium is called hyperkalemia, which can lead to an irregular heartbeat, a slow or weak pulse or nausea. Low blood potassium levels, or hypokalemia, can lead to muscle problems, fatigue, constipation, paralysis and arrhythmia. As you age, you may notice more symptoms in your body. Always tell your doctor about any symptoms you notice and if you are suffering from any of these symptoms, ask your doctor to evaluate your potassium levels.
Considerations
If you are a senior or if you will become one soon, you need to pay attention to your diet and other lifestyle habits. If you lack the appropriate vitamins and minerals you can suffer from fatigue, pain, muscle cramps and other health problems, such as osteoporosis. Sometimes, a simple dietary change can improve your symptoms and your energy level. If you are considering taking a multivitamin, talk with your doctor about any medications that you take to ensure there won't be complications.
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