Why Does our Body Need Potassium?

For our bodies to work right, potassium is very important. Not only does it help our bodies keep their fluids in balance, but it also keeps our muscles and nerves healthy.

There are a lot of everyday foods that are high in potassium, but many Americans don’t get enough of it. Body cramps and heart issues can happen if you don’t get enough potassium.

Getting enough potassium is easy, which is good news. You just need to know which foods are the best sources and eat them often. The reason potassium is good for you is talked about in this article, along with some tips on how to get your daily dose.

What is Potassium and Why is it Important?

Potassium is an electrolyte, which means that when it dissolves in body fluids like blood, pee, and other cells, it gives off an electric charge. Potassium, along with sodium and chloride, is an element that plays many important roles in our bodies.

Some of the key roles potassium has in the body include:

• Regulate fluid balance: Potassium and sodium work together to keep your body wet and make sure that the amount of water in and around your cells is just right. They also help keep your blood pressure in check and stop you from being too thirsty.
• Support muscle and nerve function: Getting enough potassium is very important for making sure that your nerves and muscles can work right.
• Maintain a healthy heart: Potassium is a very important mineral for keeping your blood pressure in check and your heart beating smoothly.
• Aid in digestion: Potassium is needed for digestion to work well and for your bowels to move easily. It can also help keep you from getting constipated and other digestive issues.
• Regulate pH balance: Potassium helps keep the pH level in your body stable, which is important for keeping healthy.
• Support bone health: It keeps your bones healthy and strong by keeping the acids that break down bones in check.

How Much Potassium Do You Need?

According to American Heart Association, healthy people should try to get around 4,700 milligrams of potassium every day to stay healthy and lower their risk of getting chronic diseases.

However, some groups have higher potassium needs:

• Children and adolescents: Recommended intakes range from 2,300 mg to 3,800 mg per day, depending on age.
• Pregnant women: The recommended intake is 4,700 mg per day.
• Breastfeeding women: The recommended intake is 5,100 mg per day.

Just so you know, these are just suggestions. Your exact potassium needs may be different based on your age, gender, health, and how busy you are.

You might want to talk to your doctor about how much potassium you should try to take if you have any health issues.

What Happens if You Don’t Get Enough Potassium?

When your levels are off, you often have hypokalemia, which means you don’t have enough potassium. If your blood potassium level drops too low, this can happen. It can be very bad for your health.

Some of the potential symptoms and health issues associated with low potassium levels include:

• Muscle cramps, weakness or paralysis
• Abnormal heart rhythms (arrhythmias)
• High blood pressure
• Digestive problems like constipation, bloating and abdominal pain
• Fatigue and lack of energy
• Confusion, brain fog and mood changes

If things get really bad, not having enough potassium can even lead to heart failure and other major problems.

Certain medical conditions and lifestyle factors can increase your risk of developing a potassium deficiency, including:

• Chronic diarrhea or vomiting
• Excessive sweating
• Certain medications (like diuretics, laxatives and corticosteroids)
• Eating disorders
• Alcoholism
• Kidney disorders
• Diabetes

If you think you might not be getting enough potassium, it’s a good idea to know the symptoms and talk to your doctor. Potassium imbalances are generally easy to fix with the right care and changes to your diet.

Top Food Sources of Potassium

Potassium is luckily found in a lot of healthy, everyday foods. The following foods are some of the best places to get this important mineral:

• Bananas – One medium banana contains about 422 mg of potassium.
• Potatoes (with skin) – A medium-sized potato has around 400-900 mg of potassium, depending on the variety.
• Beans and lentils – Different types of beans and lentils provide 300-600 mg of potassium per cup.
• Leafy greens – Spinach, kale, and other leafy greens are excellent sources, with 150-300 mg per cup.
• Avocados – One avocado contains around 485 mg of potassium.
• Salmon – A 3.5-ounce serving of salmon provides about 300 mg of potassium.
• Yogurt – One cup of plain yogurt has around 380 mg of potassium.
• Coconut water – This refreshing beverage is an especially rich source, with 600-700 mg per cup.

Adding more things that are high in potassium is a great way to make sure you get enough every day. It can make a big difference to eat an energy bar for breakfast instead of a banana.

Expert Tips for Getting Enough Potassium

A healthy meal is usually enough to give you the right amount of potassium, but some people may have trouble meeting their daily needs. Make sure you get enough of this important mineral by following these tips.

• Vegetables and fruits should both be eaten together. These foods are the best ways to eat potassium. Eat a range of fruits and vegetables to get different nutrients, such as potassium. Besides the ones already stated, tomatoes, oranges, cantaloupe, sweet potatoes, and Brussels sprouts are also good options.
• Do not eat processed grains. Instead, eat whole grains. Oats, quinoa, and brown rice all have more potassium than their refined forms. Using whole grains instead of white bread, pasta, and rice can slightly raise your potassium levels.
• Do your best not to eat too much salt. You may need more potassium in your body when you have too much sodium. This is because both potassium and sodium help keep the balance of fluids in your body. Your potassium levels can stay healthy if you eat fewer processed foods that are high in salt and cook with less salt.
• Don’t forget to drink enough water so that your body can use the potassium that you eat. Just remember to drink plenty of water all day long.
• If the food you eat isn’t giving you enough potassium then you might want to try a potassium tablet. Talk to your doctor first, though, because getting too high can be dangerous for some people.
• Some medicines, like laxatives, diuretics, and corticosteroids, can change how your body uses potassium, so check with your doctor before taking them. Make sure you tell your doctor about all of the medicines you’re taking.

By making a few simple changes to what you eat and how you live, you can easily get enough potassium and enjoy all the great health benefits it offers. Also, you might find it helpful to talk to a trained dietitian or your doctor.

The Bottom Line

Potassium is a key nutrient that your body needs to stay in great shape. It helps keep your heart healthy and keep your fluids in balance.

A lot of Americans don’t get enough potassium in their food, which can mess up their fluids and lead to a wide range of unpleasant symptoms and health issues.

Potassium shortage is easy to avoid or fix, which is good news. Just make sure you eat foods like fruits, veggies, beans, and whole grains that are high in potassium.

To make sure you get enough of this important mineral, remember to drink a lot of water, cut down on salt, and maybe even take a pill.

As part of your health and fitness plan, make potassium a priority. This electrolyte has many great benefits, such as better nerve and muscle function, a happy heart, and more.

Just pay attention and change a few simple things about what you eat. This will give your body the potassium boost it needs to feel good.

Frequently Ask Questions