Potassium: How much is too much, too little, or just right?

So make sure your doctor knows about the supplements you take.
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Potassium is an electrolyte, a substance that maintains the body’s fluid levels, this mineral helps regulate blood pressure and heart function. It is believed that potassium is part of every cell in the body, and life would be impossible without it. Research shows that individuals with existing hypertension, as well as those just looking to keep their blood pressure in check, can benefit from potassium.

However, potassium is often taken for granted, in spite of its role in maintaining fluid balance, and keeping the brain, nerves, heart and muscles functioning normally on a constant basis. It is important to eat enough potassium every day for an individual to feel his or her best, and to help prevent certain chronic conditions. Falling short on potassium on a regular basis could jeopardise one’s long-term health.

A Harvard study showed that men who took a potassium supplement with a diuretic decreased their incidence of stroke by 60 percent, compared to men who did not. Clinical records have shown that potassium neutralises acids and restores alkaline salts to the bloodstream. It works with sodium in all cells including at nerve synapses to maintain or restore membrane potentials and to assist in metabolic processes.

Experts say potassium is critical to our cardiovascular and nerve functioning, regulating the transfer of nutrients into cells and facilitating muscle energy.

Scientists have also found that potassium in the diet lowers blood pressure. Potassium may curb elevated blood pressure by contributing to more flexible arteries, and by helping the body get rid of excess sodium. Sodium promotes fluid retention, which may result in higher blood pressure.

Potassium is also bolster bone strength by helping guard against bone loss, and it helps to reduce the risk for kidney stones. It aids rheumatic or arthritic conditions. It regulates water balance and assists recuperative powers. It is crucial for the elimination of wastes.

It helps control convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries and generally contributes to a sense of well being.

Symptoms of Potassium deficiency include poor circulation, bluish tint to skin, Chronic-Fatigue Syndrome, diabetes, earaches, edema, headaches, heart palpitations, hypertension, insomnia, intestinal pain, muscle weakness, oppressive breathing, pain in the eyes, prolapsed uterus, swollen glands, tissue anemia, and water retention.

But are we getting enough potassium? Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet. Men average 3,200 milligrams per day of potassium, and women average 2,400 milligrams.

Unfortunately, many people are not getting enough potassium because most people these days rely on convenience and restaurants foods and not eating enough fruits and vegetables. According to experts, fresh and lightly processed foods, including dairy and meat, have the most potassium.

To preserve potassium, it is recommeded that people eat fruits and vegetables raw, or roast or lightly steam them. When dining out, increase potassium by ordering a salad, extra steamed or roasted vegetables, bean-based dishes, fruit cups, and low-fat milk instead of soda.

Experts say food, not supplements, is the best way to meet potassium needs. This is because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects. You need about 3,500 mg daily, but over-the-counter supplements contain not more than 99 mg.

Potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications. People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium.

That is because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium. However, it is important to ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.