POTASSIUM

What is potassium?

Potassium is one of the most abundant minerals in the human body. As it is widely available in the average diet, most people don't need to take supplements. However, some 'fluid pills,' or diuretics, tend to make people lose potassium, so they may need extra potassium.

Why do we need potassium

Potassium is involved in regulating blood pressure, supporting proper functioning of muscles, nerves, and kidneys. It aids in converting blood sugar (glucose) into glycogen, a form of energy that is stored in the muscles and liver. A diet high in potassium may help to protect against heart disease and stroke, prevent heart rhythm abnormalities, and prevent kidney stones.

What causes a low potassium

Low potassium (hypokalemia) occurs most frequently among people who take fluid pills (diuretics) such as hydrochlorothiazide (HCTZ) and furosemide (Lasix). These drugs are often used to help control blood pressure and/or fluid balance, but tend to cause additional potassium loss in the urine. Low potassium levels can also result from severe diarrhea, sweating, or vomiting. Low potassium levels can lead to muscle fatigue, cramps, and irregular heart rhythms.

How can I get potassium?

Potassium is found in many foods. For people who are on a significant amount of medication that causes extreme potassium loss, the doctor may prescribe potassium supplements.

Food Sources

Natural plant foods are usually high sources of potassium compared to many processed foods which are often low in potassium but high in sodium. The best potassium rich food sources must be high in potassium but low in sodium because sodium makes the body hold water. This can mean up to 5 pounds of extra weight can be easily gained simply due to high sodium (often due to salt) foods.

Processing often reduces the content of potassium in foods. Cooking foods in large amounts of water will also reduce its high potassium levels. Eating the skins of fruits and vegetables when possible will help gain the most from potassium rich foods.

Some foods that are rich in potassium include:
  • banana
  • avocado
  • pink salmon
  • tuna
  • mushrooms
  • spinach, cantaloupe, oranges
  • spinach
  • melon
  • cabbage
  • brussell sprouts
  • potatoes
  • macadamia nuts
  • almonds
  • soy
  • lobster

Adapted from American Academy of Family Physicians