What Is Potassium, What's In It? Potassium Deficiency and Excess

What is potassium? Potassium is the third most abundant mineral in our body and plays important roles in a variety of bodily processes. It is necessary for all living cells. It helps maintain fluid and electrolyte balance, muscle function, and keep blood pressure under control.

getting enough potassium, It is thought to be the most important mineral to combat hypertension, a risk factor for stroke and heart disease. It also lowers blood pressure. Daily potassium intake varies between 3500 and 4700 mg. 

What is Potassium?

Potassium is an incredibly important mineral and electrolyte. It is found in a variety of foods, such as leafy vegetables, legumes, and salmon. About 98% of the potassium in our body is found in cells. 80% of these are found in muscle cells, while 20% are found in bone, liver and red blood cells. This mineral plays an important role in various processes of the body. It governs muscle contractions, heart function, and water balance. Although important, many people worldwide are deficient in potassium.

Benefits of Potassium

• Lowers high blood pressure: Potassium lowers blood pressure in people with high blood pressure.

• Lowers the risk of stroke: A potassium-rich diet can reduce the risk of stroke by up to 27%.

• Prevents osteoporosis: Getting enough potassium prevents osteoporosis, which causes bone fractures.

• Prevents kidney stones: Studies have found that potassium significantly lowers the risk of kidney stones.

What's In Potassium?

• Banana

BananaIt is one of the foods with high potassium content. A medium banana contains 9 mg of potassium, which is 422% of the recommended dietary intake. Bananas are 90% carbohydrates and contain small amounts of protein and fat. 

• Avokado

Avokado It is an extremely healthy fruit. It is also one of the foods with high potassium content. 100 grams of avocado provides 485 mg of potassium; this is more than in bananas.

• White potatoes

White potatoesIt is a fibrous vegetable and one of the foods high in potassium. A medium-sized potato with the skin provides 926 mg of potassium and 161 calories. It is also rich in magnesium, vitamins C, B6, fiber and folate.

• Sweet potato

Sweet potato100 grams of pineapple provides 475 mg of potassium and is 90 calories. This corresponds to 10% of the daily potassium requirement.

• tomato products

Tomato It is versatile and an important food for maintaining heart health. It is also one of the foods that contain a significant amount of potassium. Tomato products such as tomato paste, puree and juice are particularly good sources, although fresh tomatoes also contain potassium. 100 grams of tomato puree 439 mg, a cup of tomato juice 556 mg of potassium It provides.

• Beans

The potassium content in 100 grams of some types of beans is as follows:

• Dry beans = 454 mg
• Lima beans = 508 mg
• Pinto beans = 436 mg
• Kidney beans = 403 mg

Potassium aside, beans are an important source of protein. In addition, it is an essential amino acid not found in grains. lysine It contains. 

• Dried apricots

A delicious and nutritious snack, 100 grams of apricot provide 1162 mg of potassium. Dried apricots are high in potassium as well as antioxidants called phytochemicals such as phenoxic, flavonoids, phytoestrogens and carotenoids.

• Yoghurt

100 grams of full-fat yogurt contains 155 mg of potassium and is also an excellent source of protein, calcium, phosphorus, magnesium and B vitamins. Additionally, yogurt contains health-promoting probiotics.

• Salmon

Cooked wild salmon contains 100 mg of potassium per 628 grams, while farmed salmon has less than 100 mg per 384-gram serving. Salmon is high in omega 3 fatty acids. These oils have an anti-inflammatory effect. It is beneficial in many conditions such as diabetes, heart disease, asthma, arthritis and cancer.

• Spinach

Spinach It is a green leafy vegetable, consumed both raw and cooked. It contains mostly water (91%), small amounts of protein, carbohydrates and fats. 100 grams of spinach provides 558 mg of potassium. 

Daily Potassium Needs

Daily potassium requirement depends on various factors such as a person's health status and activity level. There is no recommendation for the daily intake of potassium. It is stated that it can be taken between 3500 mg and 4700 mg. There are also those who need to consume high amounts of potassium. These;

• Athletes: Those who do long and intense exercise lose a significant amount of potassium through sweat. Therefore, they need more.
• High risk groups: People at risk for high blood pressure, kidney stones, osteoporosis, or stroke should get at least 4700 mg of potassium per day.

Potassium Deficiency

Potassium deficiency, also called hypokalemia, means having less than 3,5 mmol of potassium per liter in the blood. It usually occurs when the body loses too much potassium, such as with chronic diarrhea or vomiting. You may lose potassium if you take diuretics, which are medications that cause the body to lose water. Deficiency symptoms depend on blood levels. There are three different levels of deficiency:

• Slight shortcoming: Mild potassium deficiency occurs when a person has 3-3.5 mmol/l blood levels. Usually symptoms are not felt.

• Moderate disability: It occurs at 2.5-3 mmol / l. Symptoms include cramping, muscle pain, weakness, and discomfort.

• Severe insufficiency: It happens at a level of less than 2.5 mmol / l. Its symptoms are irregular heartbeat and stroke.

What is Potassium Deficiency?

Hypokalemia, or potassium deficiency as we know it, means very low potassium levels in the blood. The kidneys control the body's potassium level and ensure that it is excreted through urine or sweat.

What Causes Potassium Deficiency?

We can lose a lot of potassium through urine, sweat, or bowel movements. If we do not get enough potassium from food and magnesium levels are also low, potassium deficiency can occur. 

Sometimes it is caused by other conditions and occurs as a side effect of some medications. Conditions that can cause potassium deficiency include:

• Bartter syndrome, a rare genetic kidney disorder that causes salt and potassium imbalance
• Gitelman syndrome, a rare genetic kidney disorder that causes ion imbalance in the body
• Liddle syndrome, a rare disease that causes potassium deficiency
• Cushing's syndrome, a rare condition due to prolonged exposure to cortisol
• Diuretic use
• using laxatives for a long time
• high dose penicillin
• diabetic ketoacidosis
• Magnesium deficiency
• adrenal gland problems
• Not enought feeding
• poor absorption
• Hyperthyroidism
• catecholamine surge like a heart attack
• COPD and asthma Medicines such as insulin and beta 2 agonists used for
• barium poisoning
• genetically deficient in potassium

Potassium Deficiency Symptoms

If potassium levels drop in the body, this is manifested by a number of symptoms. Symptoms of potassium deficiency include:

• Weakness and fatigue: Tiredness and fatigue It is the first symptom of potassium deficiency. Muscles work poorly because it is a mineral that regulates muscle contractions.
• Muscle cramps and spasms: Muscle crampsrefers to the sudden and uncontrolled contraction of muscles and occurs when potassium levels in the blood are low.
• digestive problems: Digestive problems can have many causes. One of them is potassium deficiency. Potassium transmits signals to the muscles in the digestive tract of the brain. These signals activate contractions in the digestive tract and stimulate food so that it can be digested. When potassium levels in the blood are low, the brain cannot transmit signals effectively. Food slows down swelling ve constipation such as digestive problems. 
• heart palpitations: Have you ever felt your heart beat faster? This feeling is heart palpitations and one of the causes is a potassium deficiency. The flow of potassium in and out of the heart cells helps regulate the heartbeat. If the potassium level in the blood is low, this flow changes, resulting in heart palpitations. 
• Muscle pain and stiffness: Potassium regulates blood flow to the muscles. In a potassium deficiency, blood vessels can narrow and blood flow to the muscles is restricted. So less oxygen goes to the muscles, which causes them to break down and deteriorate. As a result, symptoms such as muscle stiffness and pain occur.
• Tingling and numbness: When potassium levels in the blood drop, nerve signals may weaken, causing tingling and numbness.
• Difficulty breathing: A severe potassium deficiency causes difficulty in breathing. This is because potassium transmits signals that stimulate the lungs to expand. When potassium levels in the blood are severely low, the lungs do not expand and contract properly. This causes shortness of breath.
• Spiritual changes: Potassium deficiency causes mental and mental fatigue. When potassium levels in the blood are low, brain signals can be disrupted.

Potassium Deficiency Treatment

• potassium supplement

It is not recommended to take over-the-counter potassium pills. Studies have shown that taking high doses of potassium can damage the intestines and even lead to a deadly abnormal heartbeat. However, potassium supplements can be taken with the advice of a doctor.

• Eating foods rich in potassium

Potassium-rich diet will prevent and even treat potassium deficiency in the body. The doctor will guide you on how to eat. 

What is Potassium Excess?

An excess of potassium, also called hyperkalemia, is a very high level of potassium in the blood.

Potassium is a positively charged electrolyte. Electrolytes are minerals that naturally have a positive or negative charge when dissolved in water or other body fluids such as blood. It helps to carry an electrical charge in the body which helps the body to function. 

Potassium is obtained from the foods we eat. Normally, the kidneys remove excess potassium through the urine. But if there is too much potassium in the body, the kidneys may not be able to excrete it all and it will accumulate in the blood. Too much potassium in the blood damages the heart. Palpitation It can cause feeling sick or even have a heart attack. 

Potassium Excess Symptoms

Mild hyperkalemia is usually asymptomatic. Symptoms often come and go. It develops gradually over weeks or months. Symptoms of mild hyperkalemia include:

• Abdominal pain
• Diarrhea
• Nausea and vomiting

Dangerously high potassium levels affect the heart. It causes sudden and life-threatening problems. Symptoms of severe hyperkalemia include:

• Chest pain
• Heart palpitations
• Arrhythmia (irregular, fast heartbeat)
• Muscle weakness or numbness in the limbs

What Causes Potassium Excess?

The most common cause of hyperkalemia is kidney disease. Kidney disease damages the kidneys, which means they don't filter waste out of the blood as they should. Causes of hyperkalemia in addition to kidney disease include:

• taking high-dose potassium supplements
• Taking medications that inhibit the kidneys' ability to secrete potassium, such as some medications that treat high blood pressure.

Severe hyperkalemia occurs suddenly. It can cause life-threatening changes in the heart that cause a heart attack. If left untreated, even mild hyperkalemia can damage the heart over time.

Potassium Excess Treatment

Potassium excess is treated according to the potassium level in the blood. Treatment options may include:

• Diuretics: Diuretics cause more electrolytes such as sodium and potassium to be excreted. It provides frequent urination.
• Medication use: Blood pressure medications and some other medications can increase potassium levels. Stopping or taking a different type of medicine lowers the level of potassium in the blood. The doctor will determine which medication changes will be made.
• Intravenous (IV) treatment: If the potassium level is too high in the body, a fluid is given through a vein. This is an IV infusion of calcium gluconate that helps protect the heart. 
• Dialysis: Dialysis may be needed in case of kidney failure. Dialysis helps the kidneys remove excess potassium from your blood.

References: 1, 2, 3, 4