Potassium
Potassium
Snapshot
Potassium is a major electrolyte vital for nerve transmission, muscle contraction, fluid balance, and cardiovascular health.
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What is Potassium?
Potassium (Kโบ) is a positively charged ion primarily found inside cells, where it maintains membrane potential and participates in enzymatic reactions.
Where It Comes From
Dietary sources include fruits (bananas, oranges), vegetables (spinach, potatoes), legumes, dairy, and meats. Supplemental forms include potassium chloride, citrate, gluconate, and bicarbonate.
Key Nutrients & Compounds
Provides the potassium ion essential for the sodiumโpotassium ATPase pump, which regulates cellular electrolyte and fluid balance, and supports electrical activity in nerves and muscles.
Health Benefits
Potassium helps maintain normal blood pressure by counteracting sodiumโs effects; supports healthy muscle function and heart rhythm; prevents cramps; and promotes proper hydration.
Recommended Dosage
Adequate Intake (AI) is 2,600โฏmg/day for adult women and 3,400โฏmg/day for adult men. Supplemental doses often range from 99โฏmg to 500โฏmg per serving to avoid gastrointestinal irritation.
How to Use It
Take potassium supplements with meals and a full glass of water to improve tolerance. Spread doses throughout the day if higher amounts are needed under medical supervision.
Who Should Use It?
Individuals with low dietary intake, those on diuretic medications, athletes with high sweat losses, or anyone at risk of hypokalemia under healthcare guidance.
Possible Interactions or Cautions
Excessive potassium can cause hyperkalemiaโdangerous for heart functionโespecially in kidney disease. Avoid salt substitutes high in potassium if renal function is impaired; monitor serum levels if supplementing.
Final Thoughts
Potassium is fundamental to cardiovascular, neuromuscular, and fluidโelectrolyte balance. Prioritize dietary sources, and use supplements judiciously under professional supervision.
Scientific Studies
Aburto NJ, et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and metaโanalyses. BMJ. 2013;346:f1378. https://doi.org/10.1136/bmj.f1378
He FJ, MacGregor GA. Beneficial effects of potassium. BMJ. 2001;323(7311):497โ501. https://doi.org/10.1136/bmj.323.7311.497
Whelton PK, et al. Potassium supplementation lowers blood pressure: a metaโanalysis of controlled trials. J Hypertens. 1997;15(5):547โ557. https://doi.org/10.1097/00004872-199715050-00002