Potassium in the body - deficiency, symptoms, standard, what it's in

Potassium is a very hard-working element in our body. As you read this article, it is transmitting electrical impulses between cells, 'wrestling' with sodium to lower blood pressure and 'working' with magnesium to keep an eye on hydration levels.

In this article, you will learn about the important functions of potassium and why its correct concentration is so important for our health. Together with nutritionist Aleksandra Cudna, we will treat you to potassium-rich recipes and share some interesting facts about this element.

See also: 

• Magnesium
• Copper
• Best magnesium
• B vitamins

Potassium properties and role in the body

Potassium - along with magnesium, calcium and sodium - is an important electrolyte present in our body. Thanks to the potential difference it creates between the inside of the cell and the external environment, it conducts electrical charges that activate various functions of our cells and nervesand.

About 98% of potassium in the body is found inside cells. Of this, 80% is found in skeletal muscle and 20% in bones, red blood cells and liver. Total body potassium content depends on gender, age, muscle mass (which contains 60-75% of total body potassium) and is approximately 40-45, and 50-55 mmol per kilogram of body weight for adult women and men, respectivelyand.

The average adult weighing 60 kg has about 120 g of potassium in their body. That's as much as a medium-sized banana weighs!

What does potassium help with? Normal potassium levelsand:

• protects against stroke,
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• reduces loss of calcium excreted in urine,
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• regulates normal heartbeat,
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• may have a protective effect on bone mineral density,
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• may protect bones against the development of osteoporosis,
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• may reduce the risk of kidney stones,
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Potassium deficiency - symptoms

Hypokalaemia is otherwise known as potassium deficiency. It occurs when the serum potassium concentration is below 3.5 mmol/l. The symptoms of hypokalaemia vary depending on how severe the deficiency is.and

A temporary drop in potassium concentration may not cause any symptoms. If you have a session of intense training behind you where you sweated a lot, your potassium concentration may normalise after eating a meal or drinking electrolytes .

However, a long-term deficit is bound to manifest itself with different signals sent by your body. If serum potassium concentrations are chronically low, this can result in serious consequences for health.

Do you notice these symptoms in yourself? Make an appointment for a consultation or blood test.

Causes of potassium deficiency

Although potassium is an element available in many foods, there are some factors that increase the risk of potassium deficiency. Read the list below and if you notice some of these apply to you or a loved one - pay attention to the correct supply of potassium in the dietand.

Potassium deficiency - diagnosis

If you suspect you have a potassium deficiency, you can ask your GP to refer you for a serum potassium level test. This is part of a test that assesses the concentration of all electrolytes present in the plasma, the ionogram. 

You can also have the test done privately - prices start at around £15. The test should be carried out on an empty stomach (about 12 hours between meals), and 2-3 days before the test it is advisable to limit alcohol consumption and avoid strenuous physical activityand. 

The normal plasma concentrations of ionograms, or ionograms, are the same as those of other blood tests.

The normal serum potassium concentration is 3.5-5.0 mmol/l. Supplementation is indicated when its serum concentration is < 3.5 mmol/l .

What leaches potassium?

Potassium is flushed out of the bloodstream due to perspiration, use of diuretic drugs and drinks (e.g. coffee, black tea, herbal teas), due to diarrhoea, vomiting, exercise, chronic stress, excessive dietary salt intake and folic acid (vitamin B9) deficiency) .

Treatment of potassium deficiency

In treating potassium deficiency, the cause of the condition must first be addressed. This may require an analysis of medications taken, lifestyle, physical activity or diet. For a low deficiency, increasing the amount of potassium in the diet is usually sufficient. If this does not help, your doctor may recommend supplementation with well-absorbed potassium or the inclusion of potassium-containing medicationand.

Severe hypokalaemia requires parenteral potassium supply, with concomitant monitoring of serum potassium levels. Fortunately, these are not common casesand.

Excess potassium - symptoms

Too much potassium in the body is called hyperkalaemia. It is diagnosed when the serum potassium concentration is above 5.5 mmol/lUand. 

In healthy individuals, excess potassium is excreted by the kidneys. However, there are some factors that promote the maintenance of excess of this element in the body.

People with mild hyperkalaemia often have no symptoms or experience symptoms that are not clear-cut (they sometimes signify other conditions). Symptoms may appear gradually over weeks or months. 

What is potassium in?

I have asked among friends and family where they think the most potassium is in food. The most common answer I heard was in bananas and potatoes. I was not surprised. Instead, the respondents were surprised to find that their favourites ranked quite low in the ranking of potassium sources! Check out the top sources of potassium belowand.

What's the most potassium in?

Do you have these products in your diet?

Potassium rich recipes - from a nutritionist

The following potassium-rich meal suggestions from nutritionist Aleksandra Cudna. Prepare yourself a delicious breakfast or serve dinner for two.

Potassium-rich meals.

Cocoa oatmeal

Cook the oatmeal in the milk/vegetable drink until thick. Finally add the cocoa, mix. Chop the nuts and apricots, slice the banana. Transfer the oatmeal to a bowl, garnish with banana slices, dried apricots and nuts. 

Learn how important the correct concentration of these vitamins is for the body in the articles:

• B vitamins
• Vitamin A
.
• Vitamin K
• Vitamin C
• Vitamin E

Dinner for two - potato salad with smoked salmon

Wash and boil the potatoes in their uniforms with salt. Then set aside to cool, peel and dice them. Place in a large bowl. Dice the salmon, onion and pickled cucumbers and chop the dill. Add all the ingredients to the bowl with the potatoes. Sprinkle the salad with rocket. Prepare the dressing - mix natural yoghurt with garlic clove, pepper and salt. Pour over the salad, mix the ingredients and serve.

Daily potassium requirements

European Food Safety Authority (EFSA) and World Health Organisation (WHO) expert groups assume that potassium intake should be at a level that will reduce the risk of diseases associated with potassium deficiency, e.g. stroke, hypertension, ischaemic heart diseaseand.

The WHO recommends a daily intake of potassium of :

• in adults approximately 3500 mg, 
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• in children 1100 mg - 4000 mg (depending on age, height, weight and other environmental factors),
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• in pregnant women approximately 4000 mg,
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• in breastfeeding women approx. 4400 mg,
• in people over 65 years of age 4000 mg,
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Daily potassium requirements are an individual issue and may depend on a number of factors, e.g. age (rapid growth in teenagers increases the need), physical activity (athletes due to the loss of electrolytes during exercise), climate (residents of tropical regions lose more electrolytes during hot weather)and.

Might be of interest to you:

• Blood tests
.
• Cortisol testing
• Thyroid tests
• Anemia

Potassium contraindications

Potassium contraindications include hyperkalemia, renal disease, heart disease, adrenal insufficiency, hypovolemia with hyponatremia, severe dehydration, gastrointestinal inflammation, and use of potassium-sparing diureticsand.

Can potassium be taken during pregnancy?

Pregnant women should exercise extreme caution and consult their doctor about the intake of medications and supplements. The US Food and Drug Administration (FDA) has classified potassium in category C. Category C are drugs that show adverse effects in animals but lack confirmation in humans. In this case, adverse effects include effects on the embryo and its developmentand.

Category C drugs are potentially dangerous to the foetus, so they are only prescribed by a doctor when necessary. If you are pregnant, consult your doctor about potassium supplementation, keeping yourself and your baby safeand.

What is the best potassium?

When looking for the best potassium, take note of the followingand:

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• Form of potassium. The best absorbed form is potassium chloride. In dietary supplements, potassium is also found in the form of aspartate, citrate, gluconate and potassium bicarbonate. 
• Choose a extended-release dietary supplement. The active ingredient is released gradually from the carrier, thus avoiding local, high concentrations of potassium, which can act as a gastric irritant.
• The following is an example.
• Status of medication. When you buy a prescription medicine, you are guaranteed efficacy and assured that the product is well tested. Over-the-counter choices include dietary supplements or combination drugs such as potassium with magnesium.
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Potassium and magnesium - an important duo

Products combining these two elements can be purchased in pharmacies. Magnesium and potassium are complementary electrolytes. They work together to normalise the function of many organs and systems in the body, including controlling muscle function and ensuring the body is properly hydratedand.

Magnesium is an important electrolyte.

Magnesium increases the uptake of potassium from the gastrointestinal tract, and a deficiency of potassium has a direct effect on the concentration of magnesium in the body. Deficiencies of these elements often occur together. This is why it is so important to control the concentration of these compoundsand.

Potassium and sodium - how do they interact?

Potassium and sodium are closely linked. They play a key role in maintaining physiological balance and both have been linked to the risk of chronic disease, particularly on the cardiovascular sideand.

Potassium and sodium affect our bodies in opposite ways. High sodium intake increases blood pressure, which can lead to heart disease. On the other hand, high potassium intake helps to excrete sodium while lowering blood pressureand.

Our body needs much more potassium than sodium. Unfortunately, in Poland the consumption of salt, a compound mainly consisting of sodium and chlorine, exceeds twice the recommended standards. Meanwhile, research suggests that excessive sodium intake increases the risk of premature death by 20%and.

See also: 

• How to take care of your mental health?
.
• Zinc
• Chromium
• Iron
• Selenium
• Iodine

Summary