Potassium, a necessary mineral

How much potassium do you need per day? Potassium is a necessary mineral

Potassium is the third most abundant mineral in your body and plays an important role in various organic processes.

However, very few people consume enough. In fact, nearly 98% of all adults are not meeting the recommendations for daily intake.

Here we will tell you how much potassium you need per day, as well as why it is important for your health.

What is potassium?

Potassium is an incredibly important mineral and electrolyte. It is found in a variety of whole foods, including leafy greens, legumes, and fish, such as salmon.

About 98% of the potassium in your body is found inside cells. Of this, 80% is found within muscle cells, while 20% is found in bone, liver, and red blood cells.

This mineral plays a necessary role in a variety of processes in the body. It is involved in muscle contractions, heart function, and the management of fluid balance.

Despite its importance, very few people around the world get enough of this mineral.

A diet rich in potassium is associated with a lower risk of high blood pressure, kidney stones, and osteoporosis, among other benefits.

Potassium is an important mineral and electrolyte. It is involved in muscle contractions, heart function, and the regulation of fluid balance.

Is deficiency common?

Unfortunately, most adults do not consume enough potassium.

In many countries, it is common to blame a Western diet, likely because it favors processed foods, which are poor sources of this mineral.

However, just because people do not take in enough does not mean they are deficient.

A potassium deficiency, also known as hypokalemia, is characterized by a blood potassium level lower than 3.5 mmol per liter. Surprisingly, deficiencies are rarely caused by a lack of potassium in the diet.

They usually occur when the body loses too much potassium, such as with chronic diarrhea or vomiting. You may also lose potassium if you are taking diuretics, which are medications that cause your body to lose water.

The symptoms of deficiency depend on your blood levels. Here are the symptoms of three different levels of deficiency:

• Mild deficiency: When a person has blood levels of 3-3.5 mmol/l. Usually, there are no symptoms.

• Moderate deficiency: Occurs at 2.5-3 mmol/l. Symptoms include cramps, muscle pain, weakness, and discomfort.

• Severe deficiency: Occurs at less than 2.5 mmol/l. Symptoms include irregular heartbeats and paralysis.

The best natural sources of potassium

The best way to increase your potassium intake is through your diet.

Potassium is found in a variety of whole foods, especially fruits and vegetables.

Due to the evident insufficiency of this mineral, nutrition experts have not determined a Recommended Daily Allowance (RDA).

An RDA is the daily amount of a nutrient that is likely to meet the needs of 97-98% of healthy individuals.

Here are some foods that are excellent sources of potassium, along with the amount they contain in a 100g serving:

• Cooked beet greens: 909 mg
• Baked sweet potato: 670 mg
• Baked potatoes: 544 mg
• Cooked soybeans: 539 mg
• Avocado: 485 mg
• Cooked spinach: 466 mg
• Edamame beans: 436 mg
• Cooked salmon: 414 mg
• Bananas: 358 mg

Health benefits

A diet rich in potassium is associated with some impressive health benefits. It can prevent or alleviate a variety of health issues, including:

• High blood pressure: Many studies have shown that diets rich in potassium can lower blood pressure, especially for people with high blood pressure.

• Salt sensitivity: People with this condition may experience a 10% increase in blood pressure after eating salt. A potassium-rich diet can eliminate salt sensitivity.

• Stroke: Several studies have shown that a potassium-rich diet can reduce the risk of stroke by 27%.

• Osteoporosis: Studies have shown that a potassium-rich diet can help prevent osteoporosis, a condition associated with porous bones.

• Kidney stones: Studies have found that potassium-rich diets are associated with a significantly lower risk of kidney stones than diets low in this mineral.

A potassium-rich diet can alleviate high blood pressure and salt sensitivity and may reduce the risk of stroke. Additionally, it can help prevent osteoporosis and kidney stones.

How much should you consume per day?

Your daily potassium needs may depend on a variety of factors, including your health status, activity level, and ethnic background.

Although there is no RDA for potassium, organizations around the world have recommended consuming at least 3,500 mg per day through food.

These organizations include the World Health Organization (WHO), and countries such as the United Kingdom, Spain, Mexico, and Belgium.

Other countries, including the U.S., Canada, South Korea, and Bulgaria, recommend consuming at least 4,700 mg per day through food.

Interestingly, it seems that when people consume more than 4,700 mg per day, there appear to be few or no additional health benefits.

However, there are several groups of people who may benefit more than others from meeting the higher recommendation. These people include:

• Athletes: Those engaged in long and intense exercise may lose a significant amount of potassium through sweat.
• African Americans: Studies have found that consuming 4,700 mg of potassium daily can eliminate salt sensitivity, a condition more common among people of African descent.
• High-risk groups: People at risk for high blood pressure, kidney stones, osteoporosis, or stroke may benefit from consuming at least 4,700 mg of potassium per day.

The goal is to consume 3,500-4,700 mg of this mineral per day from food. People who need more potassium should aim for the higher amount.

Should I take supplements?

Surprisingly, potassium supplements are not usually great sources of this mineral.

The U.S. Food and Drug Administration (FDA) states that over-the-counter potassium supplements contain less than 100 mg per dose – only 2% of the daily recommendation in the U.S.

The amount in over-the-counter supplements is likely restricted due to the risks of overdose.

Taking too much of this mineral can cause excessive amounts to accumulate in the blood, a condition known as hyperkalemia. In some cases, this can cause an irregular heartbeat, known as cardiac arrhythmia, which can be fatal.

Additionally, studies have found that potassium supplements providing high doses can damage the intestinal lining.

However, people who are deficient or at risk of deficiency may require a high dose of potassium supplement. In these cases, doctors may prescribe a higher dose supplement and monitor it for any reactions.

How much is too much? Potassium is a necessary mineral

An excess of potassium in the blood is known as hyperkalemia. The condition is characterized by a blood level greater than 5.0 mmol per liter and can be dangerous.

For a healthy adult, there is no significant evidence that potassium from food can cause hyperkalemia.

For this reason, potassium from food does not have a tolerable upper intake level. This is the most that a healthy adult can consume in a day without adverse effects.

Hyperkalemia generally affects people with kidney failure or those taking medications that may affect kidney function.

This is because excess potassium is primarily eliminated by the kidneys. Therefore, poor kidney function can result in an accumulation of this mineral in the blood.

However, poor kidney function is not the only cause of hyperkalemia. Taking too many potassium supplements can also cause it.

Compared to food, potassium supplements have lower amounts and are easy to take. Taking too many at once can overwhelm the kidneys’ ability to eliminate excess potassium.

Additionally, there are several groups of people who may need less of this mineral than others, including:

• People with chronic kidney disease: This condition increases the risk of hyperkalemia. People with chronic kidney disease should ask their doctor how much potassium is appropriate for them.
• Those taking blood pressure medications: Some blood pressure medications, such as ACE inhibitors, may increase the risk of hyperkalemia. People taking these medications may need to monitor their potassium intake.
• Elderly individuals: As people age, their kidney function decreases. Older adults are also more likely to take medications that affect the risk of hyperkalemia.

It is difficult for a healthy adult to overdose on potassium from food. However, people with kidney problems, as well as the elderly and those taking blood pressure medications, may need less potassium.

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