Potassium is a key mineral necessary for maintaining health and proper functioning of numerous biological processes in the human body.
It plays an important role in maintaining the normal functioning of the nervous system, muscle contraction, and cardiovascular health.
Potassium balance is closely linked with other minerals, such as sodium, and is an important component in maintaining electrolyte balance and blood pressure.
Potassium is essential for the normal functioning of all cells, tissues, and organs.
Potassium is involved in maintaining electrolyte and acid-base balance, which is important for conducting nerve impulses, muscle contractions, including the heart muscle, as well as for regulating pressure inside and between cells.
This nutrient also plays a crucial role in metabolism, aiding in the production of energy from the food we consume.
Daily Requirement and Consumption Recommendations
Adults are recommended to consume about 2600-3400 mg of potassium per day for women and 3400-4700 mg for men.
To ensure an adequate level of potassium in the diet, include foods rich in this element, such as bananas, oranges, potatoes, spinach, beans, and yogurt.
However, when following a keto diet, preference should be given to less sweet and starchy sources of potassium, such as avocados, leafy green vegetables, mushrooms, and fish.
Symptoms and Consequences of Potassium Deficiency
Potassium deficiency, or hypokalemia, can significantly impact human health. Symptoms of insufficient levels of this mineral in the body can manifest differently, but often include fatigue, weakness, muscle spasms, and constipation.
Potassium deficiency can also lead to more serious conditions, such as disturbances in heart rhythm.
It is especially important to pay attention to symptoms if you are at risk of developing hypokalemia, for example, with frequent use of diuretics, chronic kidney diseases, or inadequate potassium intake through food.
Some signs of potassium deficiency may include:
- Weakness, fatigue, and mild irritability
- Muscle spasms or cramps
- Heart rhythm disturbances
- Digestive problems
- Low blood pressure
If experiencing such symptoms, seek medical attention for diagnosis and appropriate treatment, including dietary adjustments or potassium supplements.
Potential Risks and Signs of Potassium Excess
Excess potassium in the body, known as hyperkalemia, can be a potentially dangerous condition. This is particularly relevant for people with kidney diseases, as the kidneys play a crucial role in maintaining potassium levels within the normal range.
Causes of elevated potassium levels may include chronic kidney diseases, dehydration, excessive consumption of potassium-containing supplements, or certain medications.
Symptoms of hyperkalemia may include:
- Fatigue and weakness
- Numbness and tingling
- Difficulty breathing
- Chest pain
- Irregular heartbeat
