Potassium is an essential nutrient that affects your life in many ways. Since your body cannot make it, you must derive it from food. Fortunately, it is abundant in dietary sources, so under normal circumstances you are not likely to suffer deficiencies, according to the U.S. National Library of Medicine. Potassium is a mineral that acts as an electrolyte, conducting electrical current in your body.
Features
Because of its importance in controlling functions of the heart, nerves, muscles and digestive system, your body regulates potassium concentrations very closely. Potassium is the most important cation or positive ion inside your cells, while sodium is the most important cation outside your cells. The concentration differences of each ion on either side of the cell membrane creates an electrical potential that enables the transmission of current essential for proper nerve, muscle and heart functions.
Adequate Intake
Potassium is also involved in some enzymatic reactions. For example, it enables the activity of the enzyme pyruvate kinase, which participates in the metabolism of carbohydrates for energy. The Food and Nutrition Board of the Institute of Medicine advocates an adequate intake level for potassium of 4,700 milligrams for adults. Adequate intake means the amount sufficient to decrease blood pressure, salt sensitivity and the risk of developing kidney stones.
Diet
Potassium is abundant in vegetables and fruits. Foods like baked potatoes, dried fruit and bananas contain high levels of potassium. In the U.S., women eat an average of 2,300 milligrams a day, while men eat about 3,100 mg. Americans and other Western cultures typically consume several times more salt than they do potassium, which might play a part in the development of some chronic diseases, such as high blood pressure, stroke and osteoporosis.
Hypokalemia
A blood level of potassium that is too low causes hypokalemia. Symptoms of fatigue, cramps and even abnormal heart rhythms can result from vomiting, diarrhea, kidney disease and the use of drugs such as diuretics that increase urination. In these cases, your doctor may instruct you to take oral potassium supplements two to four times a day. Supplements are widely available in various forms such as tablets, liquids, powders and granules.
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