Calcium and potassium are two essential dietary minerals that also act as electrolytes, or electrically charged ion particles, in your body. Calcium is necessary for lifetime skeletal development and repair. Potassium allows your heart to sustain a normal rhythm. Both minerals play a role in the transmission of nerve impulses and work with the other electrolytes to regulate a host of biochemical reactions. Decreased calcium or potassium can result from underlying health complications or poor dietary habits.
Kidneys, Calcium and Potassium
The kidneys act as a filtration system to distribute electrolytes to your cells as needed and process the excess out of your body via the urinary tract. Healthy kidneys are the crux in maintaining adequate calcium, potassium and fluid levels. If you have good dietary habits and get your daily mineral needs met, the kidneys function properly to sustain electrolyte balance. However, damage to your kidneys cause disruptions in the filtration process and can lead to extremely low calcium or potassium levels or the opposite. Potential causes of poor kidney function include chronic alcoholism, poorly managed diabetes or high blood pressure, autoimmune disorders or infection.
Low Calcium
Calcium is the most abundant mineral in your body. When calcium levels are too low in your bloodstream, your body borrows, or demineralizes, calcium from bone. Low blood calcium levels are generally the result of chronic kidney failure, deficiency of vitamin D, which is important for the absorption of calcium, or a magnesium deficiency. Other contributors to low calcium, or hypokalemia, typically result from items that make it harder for calcium to properly absorb like high phosphate levels from excessive soda consumption or use of diuretic medications that cause increased urinary output of calcium. The daily recommended intake of calcium in your diet is 1,000 to 1,200 mg.
Low Potassium
Potassium loss due to low blood levels, or hypokalemia, can result from kidney disease but diuretic medications, severe vomiting or diarrhea, laxative abuse and congestive heart failure also increase the risk of the condition. Symptoms of hypokalemia include fatigue, weakness, cramping and constipation. Endurance athletes can experience acute bouts of low potassium from prolonged exercise due to extreme fluid loss from sweat. Severe cases of hypokalemia can be life-threatening and warrant immediate medical attention. Your recommended daily intake of dietary potassium is 4,700 mg.
Preventing Low Calcium and Potassium
A well-balanced diet that includes low-fat dairy, fresh produce, whole grains, beans, nuts and lean protein can provide you the necessary nutrients needed to keep your calcium and potassium levels stable. If you have a chronic health conditions like diabetes or heart disease, you are susceptible to kidney problems and should get regular health exams to prevent complications. Stay properly hydrated before, during and after exercise for adequate fluid balance and limit your consumption of sodas or use of laxatives. Supplements are generally not necessary to maintain calcium and potassium levels, however, if you choose to use them, consult your physician first.
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