Potassium is an essential nutrient found in food that helps your body function. With a proper diet, most adults in the United States can obtain the necessary amount of potassium per day. However, certain medications or diseases can cause potassium deficiency. Potassium is necessary for the heart, kidneys, muscles, nerves and digestive system to function as it should.
Benefits of Potassium
Potassium can help to reduce the number of muscle cramps in individuals. A 2005 study published in "Hypertension" found that potassium, either in supplements or food, can lower blood pressure. However the research is conflicting and some studies found no effects in people that take potassium. More research needs to be done before a conclusion can be reached. People with high potassium in their diet also have a lower risk of stroke, according to the University of Maryland Medical Center.
Sources of Potassium
Potassium can be found naturally in different types of food. Many fruits contain potassium including bananas, avocados, cantaloupes, tomatoes and potatoes. Dairy products, such as milk and yogurt, have a high level of potassium. Certain fish such as flounder, salmon and cod have higher sources of potassium. Proteins like lima beans, chicken and other meats contain good dietary sources of potassium. Potassium supplements are used for people that do not get enough potassium from their food.
Recommended Daily Intake
Normal healthy adults should have approximately 4.7 g of potassium a day, according to Med Line Plus. An avocado, for instance, at 100 g contains 1.1 g of potassium. Athletes may require more potassium to maintain a healthy level. The amount of potassium found in food is listed on food labels to help you ensure that you are consuming enough of the nutrient. For potassium supplements, the recommended daily amount for adults and children over the age of 10 is 2000 mg or 51 mEq per day.
Precautions
Too little potassium can cause serious side effects in adults, but having too much potassium can also cause health concerns. Hyperkalemia, having too much potassium, is usually caused by a poor kidney functions. Hyperkalemia can cause nausea, irregular heartbeat and weak pulse. Before taking a potassium supplement, check with your physician. Potassium supplements can interfere with certain medications and even over the counter drugs such as non-steroidal anti-inflammatory drugs, laxatives and antacids. Side effects of the supplement include diarrhea, stomach irritation and nausea.
References
- PubMed Health; Potassium; September 2008
- University of Pittsburgh Medical Center; Potassium; Steven D. Ehrlich; May 2009
- The Harvard Medical School Family Health Guide; Potassium Lowers Blood Pressure; July 2005
- Medline Plus; Potassium in Diet; David Zieve; May 2010
- Colorado State University; Potassium and Health; J. Anderson, et al.; August 2008
- HealthAliciousNess: Top 10 Foods Highest in Potassium
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