HomeNutritionMineralsPositively Potassium: The Electrolyte That Keeps You Going

Positively Potassium: The Electrolyte That Keeps You Going

The importance of potassium can't be understated, it is naturally present in all of our body tissues and is required for maintaining normal cell function. 

Potassium is an essential mineral that plays crucial roles in various bodily functions, it allows nerves to respond to stimulation and muscles to contract, reduces the effects of sodium on blood pressure, supports a healthy heart rhythm, and helps to move nutrients into cells while removing waste products among other functions.

This essential nutrient is one of the body’s major electrolytes, it is naturally present in all of our body tissues, is vital for synthesizing protein and metabolizing carbohydrates, and is required for maintaining normal cell function. 

Here’s an overview of its importance: 

Muscle Contraction: It’s essential for muscle contraction, including the heart muscle. It helps maintain the electrical balance within cells, allowing them to generate action potentials and contract. 

Nerve Function: It is involved in nerve impulse transmission. It helps regulate the electrical activity of neurons, ensuring proper nerve signaling. 

Fluid Balance: It contributes to maintaining fluid balance throughout the body. It helps regulate the movement of water between cells and the bloodstream, preventing dehydration and electrolyte imbalances. 

Blood Pressure Control: Studies indicate that it has a beneficial effect on blood pressure. It helps counteract the effects of sodium, reducing its impact on blood vessel constriction. 

Bone Health: Studies suggest that potassium may play a role in bone health by promoting calcium absorption and reducing bone loss. 

Other Benefits: It may also have additional benefits, including reducing the risk of kidney stones, improving cognitive function, as well as supporting healthy immune and digestive systems. 

Potassium Deficiency 

Potassium deficiency (hypokalemia) can lead to muscle weakness, cramps, irregular heartbeat, respiratory failure, muscle paralysis, and other health problems. It’s important to consult a healthcare professional if you suspect a potassium deficiency. 

Potential causes of a deficiency include taking diuretic medications (water pills), vomiting or diarrhea, excessive sweating, kidney disease, eating disorders, certain medications (e.g., corticosteroids, antibiotics), infections, and following an unhealthy diet.

Symptoms of a deficiency include but are not limited to:

  • Muscle weakness, cramps, or spasms
  • Fatigue
  • Irregular heartbeat
  • Abdominal distension
  • Constipation
  • Tingling or numbness in the hands and feet
  • Increased thirst
  • Muscle paralysis (in severe cases) 

Too Much

While it is possible to have a deficiency it is also possible to have too much potassium. Having too much can be harmful in those with kidney problems, causing it to build up when the kidneys are less able to remove it from your blood. Too much can also be harmful in those taking certain medications or in those with medical conditions that affect potassium. 

Too much potassium (hyperkalemia) can cause serious health problems such as cardiac arrest, kidney failure, and heart arrhythmias. It’s important to consult a healthcare professional if you suspect you have too much potassium in your system.  

Symptoms of too much potassium include but are not limited to:

  • Muscle weakness, numbness, or tingling in the arms and legs
  • Shortness of breath
  • Chest pain
  • Irregular heart rhythms, called arrhythmias
  • Nausea or vomiting

Quick Statistics

Despite potassium being available in a variety of sources, many people around the world are deficient in potassium, including the majority of Americans. Recent statistics suggest that less than 2% of Americans reach the recommended daily intake of potassium. Globally, less than 14% reach the recommended daily intake, which could be caused by infections, irritable bowel disease, chronic diarrhea, high alcohol intake, taking certain medications, not drinking enough water, or not eating enough plant-based foods.

While the amount of potassium a person needs can vary, according to the American Heart Association, most adult men are recommended to intake 3,400 milligrams a day, and most women are recommended to intake 2,600 milligrams of potassium per day. However, if you are trying to prevent or treat high blood pressure they recommend 3,500 to 5,000 mg per day as instructed by your physician. 

Food Sources

Potassium can be found in a variety of foods and beverages like poultry, yogurt, asparagus, potatoes, brown rice, milk, tea, coffee, apricots, acorn squash, kidney beans, bananas, apples, cashew nuts, flaxseed, broccoli, tuna, olive oil, cantaloupe, bison, water chestnuts, and eggs.


As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.  

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration. 

Content may be edited for style and length.

References/Sources/Materials provided by:

TJ Webber at WHN

https://www.uclahealth.org/news/article/why-you-need-potassium-and-how-get-more-it

https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional

https://www.ncbi.nlm.nih.gov/books/NBK587683

https://www.ncbi.nlm.nih.gov/books/NBK482465

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure

https://www.kidney.org/kidney-topics/hyperkalemia-high-potassium

Tamsyn Julie Webber
Tamsyn Julie Webberhttp://www.worldhealth.net
I'm a healthy aging advocate and journalist at WorldHealth.net working to help spread the message of Alternative Medicine, longevity, health, wellness, well-being, and the use of gentler more natural approaches whenever possible. To keep receiving the free newsletter opt in.