Potassium is one of the three minerals that have the greatest impact on our body. That is why we tolerate both its deficiency and excess so badly. Read the article and find out what the daily requirement for potassium is. In addition, we also suggest in which foods it can be found.
Potassium – basic information
Potassium is one of the most important minerals found in the human body. This element is responsible, m.in others, for the proper functioning of the acid-base and water-electrolyte metabolism. In addition, it is also essential in the process of burning carbohydrates and proteins. Potassium also affects the oxygenation of the brain and all cells. Therefore, it is needed for proper muscle function. In the human body, the kidneys are responsible for the proper concentration of this element. However, this is not all. In addition, this element is also responsible for the conduction of nerve impulses, and its proper concentrations in the body affect the proper functioning of muscles. Unfortunately, however, this mineral is washed out of our bloodstream with urine and sweat. For this reason, it is important to supplement it regularly – both by eating foods rich in potassium and in the form of supplements (e.g. potassium tablets). Taking them is especially recommended for physically active people and athletes.
In addition, potassium is also a very effective remedy for alcohol poisoning. This element helps to eliminate the feeling of fatigue and has a detoxifying effect. Therefore, it is recommended to supplement it, e.g. in the form of tomato juices, which are easily absorbed. Thanks to it, the symptoms caused by alcohol, including unpleasant muscle cramps, hypertension and palpitations, will stop. As a curiosity, it is also worth mentioning that potassium in an inorganic form can occur, m.in example, as potassium permanganate. This name hides a wound disinfectant.
However, if you want to use it on an open wound, this preparation should have a concentration of no more than 0.05%. Potassium permanganate can also be used to irrigate mucous membranes, although its concentration should not exceed 0.025%. Another commonly used form of potassium is also potassium hydroxide. It is used, m.in others, for the production of soap, bleach and other washing detergents.
Potassium – daily requirement
A lot of people wonder what is the daily human requirement for potassium? Unfortunately, however, there is no one-size-fits-all answer to this question. It all depends on our age and gender. In children up to 3 years of age, it is 3,000 mg per day. Then this dose increases – children aged 4-8 years need 3,800 mg per day, and 9-18 years old even 4,500 mg. For comparison, the daily potassium requirement for an adult remains at the level of 3500 mg.
The exception is pregnant women, whose daily requirement is 4700 mg, and in breastfeeding women – even 5300 mg per day. These amounts have been specified in the nutrition standards for the Polish population. In addition, you can also encounter the norm of potassium concentration in the blood given in millimoles per liter. Administered in this unit – it is in the range of 3.6 – 5.5 mmol/l.
Potassium deficiency – symptoms and effects
Now that we know that potassium regulates the pH level of cells, the functioning of the nervous system and the brain – it’s time to ask ourselves what the effects of potassium deficiency look like? People who struggle with this condition usually have symptoms such as eyelid twitching. However, in the case of long-term potassium deficiencies, cardiac arrhythmias may even occur. Many people also experience a significant increase in blood pressure. Too low potassium in the blood also causes significant muscle weakness, which can be combined with painful cramps. The effect of deficiency of this element is also disorders in the functioning of the nervous system.
As a result, such a person feels tired, drowsy and has problems concentrating. Although these symptoms are not dangerous, this ailment has earned its name. The so-called hypokalemia is one of the most common causes of malaise. What causes potassium deficiency? First of all, it is a bad diet, eating disorders and malnutrition. However, it is worth remembering that too low potassium levels can be faced by people who often vomit, have diarrhea, suffer from kidney disease or abuse alcohol. In addition, there are also those who take diuretics. As you can see, potassium deficiencies can affect anyone.
Potassium too high – symptoms and effects
Excess potassium, or hyperkalemia, can be even more dangerous for our body than its deficiency. People who have too high potassium levels in the blood often experience significant weakness. Consciousness and sensation disorders and even paralysis of skeletal muscles may also occur. Excess potassium also has a negative effect on our circulatory system, slows down the heart rate and disturbs the heart rhythm, and in extreme cases can lead to cardiac arrest. Advanced hyperkalemia blocks the natural process of excreting excess potassium. It is not possible to provide the body with too much potassium through the consumed foods alone.
However, we can overdose on a dietary supplement containing it. Hyperkalemia is also caused by certain diseases – kidney disease, stomach ulcers and malfunction of the pancreas, which can disrupt the functioning of our metabolism and retain too much potassium in the body.
Finally, it is also worth mentioning that not only should potassium not be abused, but also not to combine this element with some products. It can interact dangerously and cause a number of side effects. One of the products to watch out for when using the supplement is diuretics. This is because they increase the concentration of potassium in the blood. In addition, potassium should not be combined with vitamin B12 and liquorice. In the case of vitamin B12, the absorption of the vitamin deteriorates. Licorice, on the other hand, causes an increase in its excretion.