Things you need to know about potassium, an essential nutrient for the body

Do you sometimes just feel tired, lifeless? Or do you constantly have muscle cramps? Although we blame our busy lives for these things, the reason may be something you don't think about. That is a decrease in potassium levels, an essential nutrient for our body. So today, let's talk about what potassium is, how it is important for our body, and the effects of its deficiency.

Simply put, what is potassium?

Potassium is an essential mineral for our lives. To be precise, our heart, kidneys, and other organs need this potassium to function properly. Our kidneys are primarily responsible for maintaining a balanced potassium level in our body.

Potassium is an electrolyte . Electrolytes help regulate many things in our bodies, including fluid levels, nerve and muscle function, and the body's acid-base balance (pH).

Here are some of the main things potassium does for our bodies:

• Your heartbeat is maintained in a regular pattern .
• It helps to transport nutrients into cells and remove waste from cells.
• The salt (sodium) in the foods we eat controls the negative impact on our blood pressure .

What are the benefits of potassium for our body?

A person who eats a balanced diet usually gets the required amount of potassium naturally. However, experts believe that low potassium levels can lead to some health problems. Therefore, eating foods rich in potassium can reduce your risk of developing these conditions.

• High blood pressure and stroke: There is a very close relationship between the two. If your potassium levels are low, especially when you eat a diet high in salt, your risk of developing high blood pressure is higher. Therefore, if you consume more potassium and control salt, you can lower your blood pressure and reduce your risk of stroke.

• Kidney stones: When potassium levels are low, calcium can be released from the bones, leading to increased levels of calcium in the urine. This increases the risk of developing painful kidney stones. Eating a diet rich in potassium can help reduce this risk.

• Weak bones: Potassium-rich fruits and vegetables can increase bone mineral density and improve bone health.

• Type 2 Diabetes: Low potassium levels can increase blood sugar levels. There is some evidence that this may increase the risk of insulin resistance and type 2 diabetes, but more research is needed.

• Infertility: Electrolytes like potassium play a big role in fertility. In men, electrolyte imbalances can reduce sperm motility and lead to other fertility problems. In women, they can affect the fluid around the eggs, preventing them from developing properly and fertilizing.

To prevent or treat these conditions, doctors sometimes recommend a good diet or potassium supplements for people with low potassium levels.

What is potassium deficiency (Hypokalemia)?

A healthy person's blood potassium level should be between 3.6 and 5.2 millimoles per liter (3.6 to 5.2 mmol/L). Potassium deficiency, or medically known as hypokalemia, is more likely to occur in people who:

• People who use certain medications, especially diuretics.
• People who work in jobs that cause excessive sweating and physical exertion.
• Athletes exercising in hot climates.
• People with diseases that affect the absorption of food in the digestive system, such as Crohn's disease.
• People with eating disorders.
• People who smoke, use alcohol or drugs.
• People with excessive vomiting or diarrhea.

Symptoms of low potassium include:

• Weakness, lifelessness
• Feeling very tired (Fatigue)
• Muscle cramps
• Constipation

How much potassium do we need per day?

Since potassium deficiency is not very common, there is no recommended daily allowance (RDA) for it. However, there is a recommended amount of potassium to maintain good health. This amount can be obtained from food or, if necessary, from supplements.

If you take a potassium supplement, be sure to drink it with a glass of water or fruit juice. Also, there is no clear limit on the maximum amount of potassium you can take in a day. However, remember that taking potassium in high doses can be fatal.

What foods are high in potassium?

It's best to get the potassium you need from food rather than supplements. Many fruits and vegetables are rich in potassium.

• Banana
• Avocados
• Nuts like peanuts, almonds, pecans, and walnuts
• Citrus fruits such as lemons and oranges
• Green vegetables like spinach and kale
• Milk
• Potato

But remember, some cooking methods, like boiling, can reduce the amount of potassium in foods.

Is it dangerous to take potassium supplements?

You only need a potassium supplement if you don't get enough potassium from your diet, or if you have a medical condition that causes your body to lose too much potassium. Otherwise, you can get the amount you need from the foods you eat.

Potassium can be dangerous if taken in high doses. Possible side effects include:

• Stomach ache
• Allergic reaction
• Muscle weakness or dysfunction
• Cardiac arrhythmias

You should avoid taking potassium supplements, especially if you have health problems such as kidney disease, diabetes, heart disease, Addison's disease, or stomach ulcers . Also, if you are taking certain blood pressure medications such as (ACE) inhibitors or potassium-sparing diuretics, you should avoid taking these medications altogether. Be sure to talk to your doctor about this.

What happens if potassium levels increase? (Hyperkalemia)

We call this condition hyperkalemia . This is also a dangerous condition as potassium levels drop. If you have any of the following symptoms, it could be a sign of potassium overdose. In such a case, immediately go to the emergency department (ETU) of a hospital.

Symptoms that require urgent attention:

• Muscle weakness or paralysis
• Irregular heartbeat
• Confusion
• Tingling sensation
• Coma

The risk of dangerously high potassium levels increases with:

• For those with chronic kidney disease
• For those with diabetes
• For those with heart failure
• For those taking medications that cause potassium imbalance, such as some blood pressure lowering medications

In such cases, treatments provided in a hospital include kidney dialysis, medications to remove potassium from the body, and diuretics.

Potassium, Hypokalemia, Hyperkalemia, Kidney, Heart Disease, Nutrition