For women and men alike, potassium plays a number of vital roles in maintaining a healthy and functioning body. A potassium deficiency can have unpleasant side effects, but is unlikely to be caused by your diet, as potassium is available in a range of foodstuffs. If you are considering taking potassium in supplement form, you should consult your health provider to discuss what might be causing any deficiency.
The Basics
Potassium is an electrolyte, one of the minerals that carries an electric charge through your body and helps regulate the balance of fluids in your muscles. It is also a vital component in the synthesis of proteins. In addition, it is central to the proper functioning of your organs and muscles, including your heart and digestive tract.
Sources
Potassium is readily available in red meat, chicken and oily fish. Among fruit and vegetables, potatoes, tomatoes, peas, bananas and apricots are all good sources. In can also be found in milk and yogurt. Because it comes in a variety of sources, most people get enough potassium in their diet without needing supplements. You shouldn't take pure potassium supplements or give them to anyone in your family without first talking to your health provider.
Too Much and Too Little
Adults in later life can sometimes suffer from a surfeit of potassium, known as hyperkalemia. This is because potassium is ordinarily expelled through the kidneys and, as you grow older, these work less efficiently. At the other extreme, a potassium deficiency, or hypokalemia, can result in lethargy, weakness, cramps, high blood pressure, stomach problems and an irregular heartbeat. Hypokalemia is not usually a result of diet, but occurs when people lose too much potassium from their bodies due to sweating, vomiting and diarrhea, or from taking laxatives and diuretics.
Recommended Intake
According to the University of Maryland Medical Center, for women as for other adults over the age of 19, the recommended intake of potassium is 4.7 grams per day, rising to 5.1 grams for women who are lactating. A normal blood potassium level can range from 3.6 to 5.2 millimoles per liter; a level of less than 2.5 millimoles per liter poses a danger to your health.
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