2. What is potassium?
Potassium is the third most abundant mineral in the body
Potassium is a mineral that your body needs to work properly. It is a type of electrolyte. It helps your nerves
to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into
cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful
effects on blood pressure.
Roughly 98% of the potassium in your body is found in your cells. Of this, 80% is found in muscle cells,
while the other 20% can be found in bones, liver and red blood cells
3. Sources of potassium
The most common source of potassium is from food. Potassium-rich sources include:
•fruits, such as apricots, bananas, kiwi, oranges, and pineapples
•vegetables, such as leafy greens, carrots, and potatoes
•lean meats
•whole grains
•beans and nuts
Most people get enough potassium by eating a balanced diet. For low potassium levels, a
doctor may prescribe the mineral in supplement form. If you have a severe deficiency, you
may need intravenous (IV) treatment.
4. Dailyrequirement
Age Male Female Pregnancy Lactation
Birth to 6 months 400 mg 400 mg
7–12 months 860 mg 860 mg
1–3 years 2,000 mg 2,000 mg
4–8 years 2,300 mg 2,300 mg
9–13 years 2,500 mg 2,300 mg
14–18 years 3,000 mg 2,300 mg 2,600 mg 2,500 mg
19–50 years 3,400 mg 2,600 mg 2,900 mg 2,800 mg
51+ years 3,400 mg 2,600 mg
5. FUNCTIONS OF POTASSIUM
– Electrolytes conduct electrical impulses throughout the body. They assist in a range of
essential body functions, including:
blood pressure
normal water balance
muscle contraction
nerve impulses
Digestion
heart rhythm
pH balance (acidity and alkalinity)
– Your body doesn’t produce potassium naturally. So, it’s important to consume the right
balance of potassium-rich foods and beverages.
– Consuming too little potassium can lead to serious health issues. However, taking in too
much can cause temporary or long-term health problems.
– Healthy kidneys maintain normal potassium levels in the body because they remove excess
amounts through urine.
6. Potassium deficiency
Certain conditions can cause potassium deficiencies, or hypokalemia. These include:
•kidney disease
•overuse of diuretics
•excessive sweating, diarrhea, and vomiting
•magnesium deficiency
•use of antibiotics, such as carbenicillin and penicillin
The symptoms of hypokalemia are different depending on how severe your deficiency is.
A temporary decrease in potassium may not cause any symptoms. For example, if you sweat a lot from a
hard workout, your potassium levels may normalize after eating a meal or drinking electrolytes before
any damage is done.
However, severe deficiencies can be life-threatening. Signs of a potassium deficiency include:
•extreme fatigue
•muscle spasms, weakness, or cramping
•irregular heartbeat
•constipation, nausea, or vomiting
Hypokalemia is usually diagnosed with a blood test. Your doctor may also order an electrocardiogram
of your heart and an arterial blood gas test to measure pH levels in your body.
