Potassium is an important mineral and electrolyte needed for all kinds of bodily functions – not just for running a marathon or lifting weights (although electrolytes can be lost in sweat.)
It is important to keep potassium in the optimal range because low (hypokalemia) and high (hyperkalemia) potassium levels can result in uncomfortable symptoms and even life-threatening complications.
To find out everything you need to know about potassium, we spoke with Dr. David Nazarian, a board-certified internal medicine specialist and founder of VitaminMD.netand Dr. Travis Nemkov, assistant research professor in biochemistry and molecular genetics at the University of Colorado Anschutz Medical Campus.
What does potassium do in the body?
Nazarian says that potassium is an important mineral that plays a variety of roles in our bodies, such as:
- regulates the electrical activity of the heart
- regulates the exchange of fluids within cells
- maintaining normal blood pressure
- facilitates proper nerve function
What is the normal range for potassium?
Nazarian says the normal range for potassium is 3.5-5.2 mEq/L. (This can be determined through a blood sample.) He explains that low potassium levels can lead to:
- high blood pressure (which increases the risk of heart disease and stroke)
- abnormal heart rhythms or arrhythmias
- muscle weakness and spasms that can lead to paralysis
- increase the risk of kidney damage as well as GI symptoms such as constipation and abdominal cramping
In addition, he says that high potassium levels can result in:
- life-threatening arrhythmias (abnormal heart rhythms)
- sudden cardiac death
- shortness of breath
- nausea and vomiting
Nemkov says that high potassium is, “relatively rare and depends on poor kidney function. High dietary intake does not usually pose a risk because excess amounts are removed by the kidneys.” In patients with advanced kidney disease, potassium can build up in the blood, which is a medical emergency. They may need a so-called procedure dialysis to remove excess potassium.
How much potassium do I need each day?
Nazarian says, “The recommended amount of potassium you should take depends on your age. The estimated daily amount of potassium for an adult male is 3,400 mg and for an adult female is 2,600 mg.
What food has the most potassium?
If your first thought was bananas – you’re almost there! Bananas are a good source of potassium, with about 422 mg per banana. However, according to a list compiled by Mayo Clinicacorn squash takes the cake, with about 896 mg of potassium per cup (cooked.)
Both Nazarian and Nemkov say these foods are high in potassium:
- Leafy vegetables
- Legumes like beans and lentils
- nuts
- pumpkin
- Dairy factory
- Avocados
- Bananas
- Oranges
- Potatoes
- Dried fruits such as apricots, prunes, and raisins
Electrolyte drinks can also help replenish electrolytes that may be lost through sweat or illness. Some of those products can contain a lot of sugar, which might be OK if you’re working out hard, but might not be the best if you’re just hanging out. Talk to your doctor if you have questions about how to increase your potassium intake.
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