Potassium

What is potassium? It is a major electrolyte and essential mineral that plays a critical role in fluid balance, nerve function and blood pressure regulation.

How does potassium function in the body?

Supports heart rhythm stability
Prevents muscle cramps and fatigue
Influences fluid and electrolyte balance as well as pH balance and cell integrity

Symptoms of Too Little Potassium (hypokalemia):

Muscle weakness
Fatigue
Irregular heartbeat
Constipation

Groups at Risk of Deficiency:

Poor diet
Vomiting/diarrhea
Diuretics
Chronic illness

Symptoms of Too Much Potassium (hyperkalemia):

Irregular heartbeat
Nausea
Numbness of hands/feet/around the mouth
Muscle paralysis
Life-threatening if severe and untreated
Usually due to kidney dysfunction or supplements

Just Right (adults):

Recommended 2500-3000 milligrams/day

Medication Interactions

(consult your doctor)

ACE Inhibitors (blood pressure)
Certain kinds of diuretics

Food Sources

Animal

Yogurt and Milk

Plant

Leafy Greens
Avocados
Bananas
Sweet Potatoes
Beans and Lentils
Oranges and Orange Juice
Melons (Cantaloupe, Honeydew)
Dried Apricots

Cooking tip:

Boiling causes potassium to leach into the water, especially in vegetables like potatoes, spinach and beets. Steam, roast or sauté instead to retain potassium content.

Reference: Potassium – Health Professional Fact Sheet