Potassium is an essential dietary mineral that helps maintain cell health, nerve and muscle functions. It is also an electrolyte, or positively charged electrical ion, responsible for maintaining fluid balance in your body. Without adequate potassium balance you may experience significant cramping or spasms in your muscles, fatigue, irregular heart rhythm, confusion or paralysis. Maintaining potassium balance not only depends on your dietary intake but on blood serum levels of sodium and magnesium, which are also electrolytes.
Step 1
Eat potassium-rich foods daily to meet the recommended adequate intake. The Food and Nutrition Board of the Institute of Medicine recommends adults get 4,700 mg of potassium per day. One medium banana or an orange yields 237 to 422 mg of potassium. Almonds, raisins, lima beans and baked potatoes with skin provide 200 to 926 mg per serving. A variety of foods, especially fruits and vegetables can help you meet your daily potassium needs.
Step 2
Eat a bowl of oatmeal or shredded wheat cereal for breakfast each morning. Whole grains like wheat bread, brown rice or oats and cereals are magnesium-rich and in order to maintain your potassium levels you need to also consume enough magnesium throughout the day. Getting your recommended daily allowance of magnesium, approximately 320 to 420 mg, will help you maintain adequate potassium balance. Grains supply 25 to 55 mg of magnesium per serving size.
Step 3
Skip the table salt and stick with natural forms of sodium. You need a small amount of sodium in your diet to help balance potassium. Table salt contains 40 percent of sodium. Many foods including meat, grains, produce and dairy have natural or added sodium. Meet your daily (required) intake of sodium, 1,500 mg, naturally without going overboard using the table salt, which can cause you to lose potassium when consumed in excess.
Step 4
Drink plenty of water or sports drinks before, during and after exercise. You lose electrolytes in your sweat and working out increases your rate of sweat loss. Replenish potassium and the essential electrolytes by staying hydrated for workouts.
Step 5
Ask your physician for a potassium-sparing diuretic if you take this type of medication for health conditions. Loop and thiazide diuretics increase your fluid loss and may cause low potassium levels. Consult your physician for recommendations if you are experiencing drops in your potassium level from diuretic medications.
Tips and Warnings
- Leafy green vegetables, nuts, fish and beans are also good sources of magnesium.
- Prolonged potassium deficiency can have life-threatening consequence. If you experience symptoms of low potassium, seek medical care immediately.
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