Potassium is an essential nutrient that plays a crucial role in maintaining the body’s fluid and electrolyte balance. It is the third most abundant mineral in the body and is required for the optimal functioning of several organs, including the heart, kidneys, brain, and muscles.
A study by Weaver, C.M. (2013) highlighted that potassium is vital for keeping the body hydrated and works with sodium to support cellular functions, specifically through the sodium-potassium pump, among other health benefits.
Heart Health
Potassium is a key nutrient for heart health. For instance, a study by Patel et al. (2017) found that even small fluctuations in potassium levels may be linked to an increased risk of abnormal heart rhythms, which can lead to more serious heart conditions. Additionally, previous studies report that both low and high potassium levels can disrupt nerve impulses by altering the voltage of nerve cells (Cheng et al., 2013; Mushiyakh et al., 2012).
When potassium levels become too high, the heart may become dilated and flaccid. This can affect its ability to pump blood efficiently to the brain, organs, and muscles. An earlier study by Koplan and Stevenson (2007) found that heart arrhythmia (irregular heartbeat) can be fatal and lead to sudden death.
Reduces the Risk of Stroke
Potassium has been found to support heart health and reduce the risk of stroke. An observational study by Seth et al. (2014) revealed that individuals with higher potassium levels had a lower risk of stroke, particularly ischemic stroke. Another study by Vinceti et al. (2016) found that consuming at least 3,500 milligrams of potassium daily was associated with a reduced risk of stroke.
A previous study (D’Elia et al., 2011; Aburto et al., 2013) analyzed 33 studies involving 128,644 participants and found that those with higher potassium intake had a 24% lower risk of stroke than those with lower intake. Similarly, an analysis of 11 studies involving 247,510 participants showed that people with higher potassium consumption had a 21% lower risk of stroke. A potassium-rich diet was also linked to a lower risk of heart disease.
Lowers Blood Pressure
According to a recent publication from Harvard Medical School, the modern diet tends to provide too much sodium and too little potassium, a combination that is detrimental to blood pressure control. Potassium, together with other minerals like calcium and magnesium, helps prevent fluid buildup in cells, which can elevate blood pressure and lead to heart issues, narrowed arteries, and poor circulation.
A study by Houston MC (2011) found that a diet high in potassium, especially from fruits and vegetables, can lower blood pressure, provided the increase in potassium intake is not accompanied by high-sodium foods. Another study by Rodrigues et al. (2014) found that individuals with higher potassium intake had, on average, systolic blood pressure that was 6 mmHg lower and diastolic blood pressure that was 4 mmHg lower.
Recommended Dosage
In 2019, the National Academies of Sciences, Engineering, and Medicine updated their recommendations for potassium intake. The recommendations vary based on age and gender:
• 0-6 months: 400 milligrams/day
• 7-12 months: 860 milligrams/day
• 1-3 years: 2,000 milligrams/day
• 4-8 years: 2,300 milligrams/day
• 9-13 years: 2,500 milligrams/day (males), 2,300 milligrams/day (females)
• 14-18 years: 3,000 milligrams/day (males), 2,300 milligrams/day (females)
• Adults (19+ years): 3,500 to 4,700 milligrams/day (males), 2,600 milligrams/day (females)
• Pregnant/Breastfeeding Women: 2,800 to 2,900 milligrams/day
Athletes who exercise intensively may need more potassium, depending on muscle mass and activity levels.
Warning Signs of Potassium Deficiency
A deficiency in potassium can result in several health issues, including:
• Fatigue
• Constipation
• Irritability
• Muscle cramps
• Blood pressure problems
• Heart palpitations
• Nausea
• Abnormal psychological behavior, such as depression, confusion, or hallucinations
Low potassium levels (hypokalemia) may be caused by dehydration from exercise, vomiting, diarrhea, or a diet low in fruits and vegetables. Medications like diuretics and laxatives can also contribute to potassium deficiency.
Overconsumption of Potassium
Though rare, excessive potassium intake from sources like potassium salts (e.g., potassium chloride) can lead to nausea and vomiting. Individuals with kidney problems are often advised to follow a low-potassium diet to avoid complications. Those at higher risk of elevated potassium levels include older adults, diabetics, and individuals with chronic renal insufficiency or severe heart failure.
Potassium-Rich Foods
Some potassium-rich foods include:
• Yams (baked): 670 mg
• White Beans (1 cup cooked): 1,004 mg
• Lima Beans (1 cup cooked): 955 mg
• Avocado (1 whole): 690 mg
• Broccoli (1 cup cooked): 458 mg
• Sweet Potato (1 medium): 438 mg
• Banana (1 medium): 422 mg
• Salmon (3 ounces): 416 mg
• Peas (1 cup cooked): 384 mg
• Sardines (1 can): 365 mg
• Grapefruit (1 whole): 354 mg
Note: Prof. Nyarkotey adheres to strict sourcing guidelines and bases his work on peer-reviewed studies, academic research institutions, and medical associations. This article is for educational purposes and does not constitute medical advice. It aims to inform the public about evidence-based naturopathic therapies.
Prof. Nyarkotey is the President of Nyarkotey University College of Holistic Medicine & Technology (NUCHMT) and the African Naturopathic Foundation. He is also a medical journalist and science writer.
For more information, visit ProfNyarkotey.com or visit Nyarkotey Herbal Mall located at Amrahia, Dodowa Road, behind Potbelly. Contact: 023-3207844 / 024-9494228.
Published by: The Ghanaian Times Newspaper, 9th September,2024, page 6
Author: Professor Raphael Nyarkotey Obu
