Potassium: Health Benefits and Side Effects

The mineral potassium is found predominantly inside body cells and is responsible for regulating water balance. In addition, potassium plays a central role in the transmission of stimuli along a nerve. This important mineral is also involved in muscle activity and regulates a person’s blood pressure. As a component of digestive juices, potassium plays a crucial role in the gastrointestinal tract and in energy production.

Importance of potassium for the body

Potassium has several effects in the body. The mineral probably plays the most important role in the transmission of electrical impulses to muscle or nerve cells. In this process, the potassium level is strictly regulated by the body. If the potassium level is too high or too low, the muscles may malfunction.

Together with sodium, potassium is also responsible for the activity of the heart muscle. A balanced sodium as well as potassium balance is important. The more sodium is absorbed, the more potassium the body excretes.

Another important task of potassium is to maintain the osmotic pressure in the cells and thus participate in the regulation of fluid balance in the body.

Potassium in foods

Because potassium is found in most foods, the daily requirement for potassium is usually met in a normal, balanced diet. Foods particularly rich in potassium include whole grains, potatoes, bananas, spinach, lettuce, legumes, cabbage, avocados, and nuts.

Both men and women have a daily potassium requirement of about 2,000 mg. This daily dose of potassium is found in some foods.

These foods include:

  • 150 g wheat bran
  • 150 g beans
  • 300 g spinach
  • 400 g mushrooms
  • 500 g fish
  • 500 g vegetables

5 Facts about potassium – rawpixel

Potassium level: how much is normal?

In adults, the normal level of potassium in the blood (more specifically, in serum) is 3.8 to about 5.2 mmol/l (millimoles per liter). In urine, the potassium level (measured in 24-hour collected urine) should be 30 to 100 mmol/24h. Prolonged fasting may cause the urinary potassium level to drop.

Potassium deficiency symptoms

Potassium is present in virtually all foods, so healthy people are unlikely to experience deficiency symptoms. However, severe diarrhea, use of laxatives and diuretics, and excessive consumption of licorice or salt can cause potassium deficiency (hypokalemia).

Symptoms of potassium deficiency may include the following:

  • Symptoms of paralysis of the muscles.
  • Constipation (constipation)
  • Conduction disorders of the heart

As a rule, a potassium deficiency can be quickly compensated by eating before foods with a high potassium content. Potassium preparations such as tablets or capsules, on the other hand, should only be taken on medical advice, otherwise it can quickly lead to a dangerous potassium excess. In acute cases of hypokalemia, potassium chloride is administered intravenously.

Potassium: overdose and excess

Hyperkalemia (potassium overdose), which is life-threatening, can occur in cases of acidosis or renal insufficiency. Blood transfusions, burns, infections, or kidney disease are also often the cause of too much potassium in the body. If potassium levels are elevated, there is a risk of cardiac arrhythmias, including ventricular fibrillation.

Other symptoms of potassium overdose include diarrhea, fatigue, headache, muscle weakness and cramps. Because potassium stimulates the kidneys to produce urine, excess potassium can also cause an increased urge to urinate.

If potassium levels are chronically elevated, a low-potassium diet is used to lower potassium levels.