Why do you need potassium?
When you hear potassium, you might think, “Oh yeah! Isn’t that what bananas are rich in?” Yes - they are! But, potassium is so much more than just the mineral you’ll find in bananas.
Did you know potassium is a key mineral needed by all bodily tissues? It is one of the four macro-nutrients our bodies need the largest quantities of, and it impacts so many of our bodily functions like:
blood pressure
blood sugar regulation
thyroid hormone uptake
maintaining fluid levels within cells
transmitting nerve signals
controlling muscle tension
many energy processes
Who knew potassium did so much? A healthy amount of this essential mineral leads to better overall health and can help prevent disease and chronic illness. In fact, according to a study cited by Harvard University’s School of Public Health, “People with the highest potassium intakes had a 20% lower risk of dying than people with the lowest intakes.” This is concerning as studies show only 35% of adults estimated to be achieving adequate intakes.
Studies vary on the recommended amount of potassium as current population averages shift, but functionally we tend to recommend at least 4,000mg daily for adults without chronic kidney disease. (If you have kidney disease, the potassium intake recommendations are quite different and need to be below 3,5000mg daily.)
It is important to note that you can have too much of a good thing. When your diet includes too much potassium, your blood vessels can relax and excrete sodium, and your blood pressure can decrease. If you are currently taking medications like a potassium sparing diuretic (like Spironolactone) or ace inhibitors (like lisinopril), potassium supplements can be contraindicated because these medication may cause potassium retention. As always, it’s important to listen to your body and consult your physician.
Don’t be afraid of your potassium intake, though! Many of the foods that provide potassium are also good sources of other essential minerals and vitamins, which creates a healthy mineral balance in your body + promotes optimal health. And, when you prioritize healthy sources of potassium, you might start to notice some benefits:
less muscle tension and cramping
improved mood
reduced stress and inflammation
improved blood sugar balance
less constipation
reduced fatigue
If you’re looking to up your potassium game, try adding more fresh fruits and vegetables to your diet! (It’s a good rule of thumb for getting many of the essential minerals and vitamins your body needs to function at its best.) Think foods like sweet potatoes, avocados, Greek yogurt, coconut water and more. If you’re looking for supplements - instead of or in addition to foods - to get your daily intake of potassium, you can try cream of tartar, Jigsaw pickleball cocktail powder or, my personal favorite, Rayvi Minerals.
This is not medical advice, and is intended for educational purposes only.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197792/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639605/#:~:text=For%20a%20potassium%20intake%20between,set%20to%204%2C000%20mg%2Fday.
https://pubmed.ncbi.nlm.nih.gov/36882596/ (Reddin C, Ferguson J, Murphy R, Clarke A, Judge C, Griffith V, Alvarez A, Smyth A, Mente A, Yusuf S, O'Donnell MJ Global mean potassium intake: a systematic review and Bayesian meta-analysis. Eur J Nutr.(2023-Aug))
https://www.hsph.harvard.edu/nutritionsource/potassium/
https://pubmed.ncbi.nlm.nih.gov/27566636
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
