Potassium is an essential mineral whose importance to the body is often underestimated. Electrolyte is instrumental in fluid regulation, transmission of nerve signals and regulation of muscle function. If there is too little potassium in the blood, this can put a heavy strain on the heart in particular. FITBOOK shows possible symptoms and causes of a deficiency.
The mineral potassium is classified as an electrolyte. Potassium ions have a positive charge in liquid, and the body uses this electricity to control vital functions, including nerve signaling and muscle contraction. If the balance of the electrolytes in the body’s fluid balance is out of balance, this can impair the functions of the organism. Potassium deficiency (hypokalemia) is when there is too little potassium in the blood serum. Symptoms of potassium deficiency can be severe or mild depending on the severity of the deficit. If the deficiency goes undetected for too long, it can have fatal effects on heart health.
Daily potassium requirements – table
The German Society for Nutrition recommends the following daily potassium intake:1
Age Potassium requirement mg/day 0 to 4 months 400 4 to 12 months 600 1 to less than 4 years 1100 4 to less than 7 years 1300 7 to less than 10 years 2000 10 to less than 13 years 2900 13 to less than 15 years 3600 15 to less than 19 years 4000 19 to 65 years and older 4000 Pregnant women 4000 Breastfeeding women 4400
Foods rich in potassium
However, since the body cannot produce potassium on its own, it is dependent on a regular and sufficient supply of potassium through food. Those who eat a balanced diet usually get enough potassium. Foods that are particularly good sources of potassium include:2
- Fruit (e.g. bananas, organs, kiwi)
- Dried fruit
- Vegetables (e.g. leafy greens, potatoes, carrots, avocado)
- whole grains
- lean meat
- Salmon
- legumes
- nuts
Studies have shown that eating a high-potassium diet has a variety of health benefits. Eating potassium-rich foods regularly can reduce the risk of stroke, blood pressure, and support bone health.3,4,5
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What does the body need potassium for?
Eating more bananas, avocados and nuts not only tastes good to (many) people, but also contributes significantly to good health. The body needs potassium to maintain vital functions.
regulation of the water balance
The body consists of 60 percent water. 40 percent of this water resides inside the cells, which is called intracellular fluid, or (ICF). The rest is outside of the cells in the blood, the spinal fluid, and between the cells and is called extracellular fluid.
Potassium is the main electrolyte in intracellular fluid and regulates the amount of water inside cells, while sodium regulates the amount outside of cells. Electrolyte imbalances can result in too little or too much water escaping cells, causing cells to shrink or burst.6,7
Essential for the nervous system
Potassium is instrumental in the transmission of nerve signals in the body. These nerve impulses, which carry messages between the brain and body, are created by sodium ions entering the cell and potassium ions exiting the cell. This movement of ions in and out changes the voltage of the cells, creating a nerve impulse.8
Regulation of muscular and cardiac activity contractions
The nervous system supports the regulation of the muscles. The contraction of the heart, the most important muscle in the human body, is also supported by the nervous system. If there is too little or too much potassium in the blood and too many ions entering and leaving the cells, the heartbeat becomes irregular. When potassium levels are too low, as when they are deficient, the heart can’t beat properly and not enough blood gets to the brain and organs.9,10
Symptoms of potassium deficiency
Humans would not be able to survive without potassium. Accordingly, it is important to quickly identify a potential deficiency of the mineral. Symptoms of potassium deficiency can vary depending on the severity of the deficiency and typically include:
- extreme tiredness
- Muscle cramps, weakness or cramps
- cardiac arrhythmias
- muscle weakness
- constipation, nausea, vomiting
- headache
- visual disturbances
- Abnormal sensations such as tingling or itching
- dry skin, acne
- Wound healing disorders
- psychological symptoms such as nervousness, confusion and anxiety
Depending on the cause, symptoms of a potassium deficiency can only occur for a short time.
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What are possible causes of potassium deficiency?
A potassium deficiency occurs, among other things, when the body loses too much fluid. If, for example, you sweat a lot during a hard workout or during a visit to the sauna, a temporary potassium deficiency can occur. After drinking or eating heavily, electrolyte levels should return to normal. In addition, there are other causes of the excessive loss of potassium.
malnutrition
Anyone following a reasonably balanced and healthy diet should get enough potassium from their diet. However, there are also cases in which severe malnutrition leads to a potassium deficiency, for example due to an eating disorder or a very unbalanced diet.
Excessive excretion of potassium through the kidneys
A balanced potassium level depends on healthy kidney function. If there is a disease of the kidneys or kidney weakness, this can be a reason for severe potassium loss. Diabetes, Cushing’s syndrome or simply stress can also trigger a potassium deficiency. Excessive release of the hormones aldosterone or cortisol (the stress hormone) stimulates the kidneys to release more potassium than necessary.
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There are also certain medications and hormonal imbalances that stimulate the kidneys to excrete more potassium, such as diuretics or certain antibiotics.
Fluid loss through the gastrointestinal tract
Diarrhea and vomiting can also cause so much fluid and minerals to be lost that a potassium deficiency develops. Frequent use or abuse of laxatives also leads to a deficiency.
Imbalance of the fluid balance or pH value
If the pH value in the body is too high, i.e. too basic, too much potassium is absorbed into the cells. The result is an imbalance in the electrolyte balance and thus a lack of potassium in the blood serum.11,12,13
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How Potassium Deficiency Diagnosed?
In most cases, a potassium deficiency is discovered through a blood test, which is done, for example, to clarify the cause of other diseases or there is an obvious malnutrition due to an eating disorder. Rarely is there a potassium deficiency in which the person affected has only one symptom and is otherwise in excellent health.
Treatment of potassium deficiency
First, the underlying cause of the potassium deficiency must be determined. Once the cause has been determined, the doctor treating you can, for example, adjust the dehydrating medication, prescribe potassium supplements or draw up a nutrition plan. In the case of an acute deficiency due to severe fluid loss, for example due to a gastrointestinal infection, potassium chloride must be administered intravenously.14
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Conclusion
Potassium is one of the most important minerals for the body. Human beings cannot live without the electrolytes. It is all the more important to ensure adequate intake through food and to pay attention to symptoms that could indicate a potassium deficiency. As a rule, healthy kidneys are in the best position to keep the potassium balance in balance. In the case of medical diseases that promote a deficiency, you should have your potassium level checked regularly by a doctor.
Sources
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- 2.Harvard TH Chan. School of Public Health. Potassium. (accessed October 1, 2021)
- 3. Gallen IW, Rosa RM, Esparaz DY et al. (1998) On the mechanism of the effects of potassium restriction on blood pressure and renal sodium retention.
- 4. New, SA, Robins, SP, Campbell, MK et al. (2000) Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?
- 5. Aburto NJ, Hanson, S, Gutierrez, H, et al. (2013) Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.
- 6. Daniels, MC, Popkin, BM (2011) Impact of water intake on energy intake and weight status: a systematic review.
- 7 Campbell I (2009) Physiology of fluid balance.
- 6. Mayo Clinic. Low potassium (hypokalemia) (accessed 10/01/2021)
- 7. Periodic Paralysis International. Role of Potassium in Maintaining Health. (accessed October 1, 2021)
- 8. Cheng CJ, Kuo E, Huang CL (2014) Extracellular Potassium Homeostasis: Insights from Hypokalemic Periodic Paralysis.
- 9. Mushiyakh Y, Dangaria H, Qavi S et al. (2011) Treatment and pathogenesis of acute hyperkalemia. Journal of Community Hospital Internal Medical Perspective.
- 10. Helfant, RH (1986) Hypokalemia and arrhythmias.
- 11. Cleveland Clinic. Low Potassium Levels in Your Blood (Hypokalemia). (accessed October 1, 2021)
- 12. Kardalas E, Paschou SA, Anagnostis P et al. (2018) Hypokalemia: a clinical update.
- 13. Bützer, P. (2016) Improved performance in sport. Acid and base balance in the body.
- 14. Viera, AJ, Wouk. N (2015) Potassium Disorders: Hypokalemia and Hyperkalemia.