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No doubt you’ve heard the term “electrolyte.” It’s a common term in sports, but is also crucial in your everyday layperson’s bodily functions. Technically, they are “ionized salts present in the body fluids” and the main ones are:
| Sodium (Na+) | Potassium (K+) | Calcium (Ca++) | Magnesium (Mg++) |
| Chloride (Cl–) | Bicarbonate (HCO3–) | Phosphate (HPO4=) | Sulfate (SO4=) |
What you really need to know, is that they are critical in conducting electrical impulses in the body, key regulating fluid balance, important in muscle contractions, helpful in energy generation, and essential for almost every other major biochemical reaction and cellular function in the body. [1]
We touched on Calcium and went into length on Magnesium in another article, but today I want to concentrate on Potassium. But, we can’t talk about Potassium and not mention its sister element, Sodium. Everyone’s heard of sodium. Isn’t it bad for you? That’s what your doctor says, right? Everyone seems so concerned with watching their sodium levels, but in reality it’s your Potassium levels you should be worried about. More importantly, the ratio of Sodium and Potassium in your body!
Here’s the problem…like many things in the body, Sodium and Potassium have to be BALANCED for your body to function correctly. Upset that balance, and problems arise.
If you’re following the typical Western Diet, you definitely get enough sodium. It’s in everything – especially processed foods. In fact, more than 70% of the sodium Americans consume comes from processed and restaurant foods, and very little comes from home cooked meals and the salt shaker. [2] The recommended daily Sodium ceiling of 2,300mg from the CDC is easy to reach with fat free chips (180mg per oz), white bread (230mg per slice), or cereal (250mg per cup). [3]
The recommended daily value for Potassium, by the way, is 4,700mg – twice that of Sodium. [9] This is one reason why, here at HeadingHealthy.com, we discourages readers from consuming processed foods and promote a whole real food nutrition plan rich in vitamins and minerals.
How does Potassium work?
Potassium is generally found inside your cells (or intracellular), and Sodium is generally found outside your cells (or extracellular). And, just for sake of completeness, the levels generally found in the body are [4]:
Potassium (K+) = 150 mEq/L inside vs 3.5-5.5 mEq/L outside;
Sodium (Na+) = 12 mEq/L inside vs 140 mEq/L outside;
But to make it simpler, the concentrations are much easier visualized this way.
Charge and Spark!
Bare with me for a second, but I’m about to get “geeky” on ya. Don’t worry. I’ll sum things up in the end.
One way your cells electrochemically exchange Potassium and Sodium is through “leak channels” in the cellular membranes, but the primary way your cells accomplish this balance is through the Sodium-Potassium pump. This energy pump is responsible for removing Na+ ions from inside the cell and transporting K+ ions into the cell to sustain the resting concentrations seen above. All this transfer of ions creates an electrical gradient (or action potential) across the cell wall, and then further exchange of ions can occur through voltage-gated channels. [4] [5]
The firing of motor units to chomp on an apple is due to this action potential.
The sour taste sensation you get from eating that apple is due to this action potential.
The release of insulin to combat the sugar in that apple is due to this action potential.
\\*end geek session
The main take away from that is, 1. Electrolytes (especially Sodium and Potassium) are essential for cellular function; and 2. The BALANCE of these two minerals is even more so critical. Without either, many biochemical processes within your body (e.g. muscle contractions/relaxations, nervous system communications, exchanging of other vital nutrients and minerals within the cell, even hormone secretion) couldn’t happen. In fact, this process (of balancing Na and K) is so important, that 1/3 of the energy from all the food that you eat goes into keeping a healthy balance! [10]
Water fiends!
In addition to action potentials, the delicate dance between Potassium and Sodium also regulate fluid within body. More specifically, it regulates the osmotic pressure of your cells. Both are hydrophillic (or attract water). Where they go…water flows.
This is generally where the recommendation of lowering your sodium intake comes from. When your body has high concentrations of sodium, you tend to retain water. If your body can’t excrete that sodium through the urine, it piles up in your blood system. Since sodium attracts water, your blood volume increases. That increase in blood volume equals an increase in blood pressure! High amounts of Sodium – or LOW amounts of Potassium – will result in high blood pressure.
A common prescription for high blood pressure, is a diuretic. These work by chemically triggering your body into expelling sodium through the urine. When it does so, water goes with it. The idea is to lower your blood volume to reduce blood pressure. [6] The issue, here, is that Potassium gets excreted along with the Sodium. And, remember, Potassium naturally lowers blood pressure!
Potassium also lessens the effects of Sodium, in a way. The more Potassium you eat, the more Sodium is lost through the urine. [7] In fact, Potassium is key in stimulating your kidneys to release waste products. So, instead of taking a diuretic “water pill” or losing sleep over your Sodium intake, why not just increase your Potassium intake to lower your blood pressure! [8]
Downward spiral!
Potassium is also used in the gastric Hydrogen-Potassium-ATPase process inside the Parietal cells, which is just a fancy name for the mechanism your body uses to create stomach acid. Unfortunately, most falsely assume “acid reflux” and/or “indigestion” as a problem with too much acid and, in turn, take antacids or have their doctors prescribe a Proton Pump Inhibitors (PPIs). Both of these harmfully alter and conflict with the body’s natural biochemistry. The PPIs do so by disrupting the absorption of Potassium to lower the amount of hydrochloric acid the stomach produces. [11] [12]
“Wait! So, I’m already deficient in Potassium, which you just got done convincing me (so eloquently, I might add) that it’s a pretty big deal…why would my doctor prescribe me something that blocks Potassium absoption?” That’s right, avid reader! And, we’ll explore digestive distress in another article, but can you start to see how artificially blocking the absorption of such a crucial mineral is a BAD idea? Not getting enough Potassium in your diet isn’t such a good idea either.
Cramps!
Potassium-driven cellular pumps also allow for the exchange of many other molecules, like Calcium across the cellular membrane. If you remember, in an earlier article, we mentioned that Calcium is responsible for constricting muscle cells. Well, if the cellular pumps of (let’s just say) your leg muscles are disrupted due to an imbalance in Sodium and Potassium, and Calcium isn’t allowed to get out of the cell – what happens? You get a Charley horse!
What does Potassium do?
Here’s why you should be concerned. Potassium is critical for cellular function throughout the body, is instrumental in nerve cell signal generation and is also key in the following:
| Key Potassium Functions | |||
| Nerve Function |
Muscle Function |
Cellular Osmotic Pressure |
Fluid Balance |
| Mineral Absorption |
Hormone Secretion |
Muscle Contraction |
Regulating Blood Sugar Levels |
| Heart Health |
Reduce Stroke |
Skin Health |
Digestive Acid Production |
| Regulate Blood Acidity |
Lowers Blood Pressure |
Stimulates Kidney Function |
Lowers Cellulite Appearance |
| Bone Health |
Carbohydrate Utilization |
Carbohydrate Processing |
Muscle Synthesis |
Interesting note: another key role of Potassium – the secretion of Insulin from the Pancreatic Beta Cells. [17]
Why should I care about Potassium?
With all the biomechanical tasks Potassium is critical for, there’s no wonder a deficiency in Potassium (or Hypokalemia) is commonly associated with a great number of illnesses and even death.
| Issues Commonly Associated with Potassium Imbalance | |||
| Cardiovascular Disease |
Stroke | Pre-Eclampsia/ Eclampsia |
Malnutrition |
| Cushing’s Syndrome |
Bartter Syndrome |
Type 2 Diabetes |
Gitelman’s Syndrome |
| Metabolic Syndrome |
Elevated C-Reactive Protein |
Hypertension (High Blood Pressure) |
Muscle Weakness |
| Atherosclerotic Vascular Disease |
Sudden Cardiac Death |
Osteoporosis | Chronic Diarrhea |
| Other Inflammatory Diseases |
Heart Disease |
Arrhythmia | Muscle Cramps |
| Hormonal Imbalance |
Paralysis | Respiratory Failure |
Hungry Bone Syndrome |
| Ischemic Chest Pain (Angina) |
Poor Memory |
Nutrient Deficiencies |
Worsened PMS Symptoms |
How do I know I’m deficient in Potassium?
Because Potassium is predominately found within the cells, it can be hard to “test” for deficiencies through blood work; so diagnosis of Potassium deficiencies should predominately be based on clinical symptoms.
| Low Potassium Symptoms | |||
| Excessive Thirst |
Constipation | Fluid Retention |
Fatigue |
| Muscle Weakness |
Nervousness | Irritability | Cramps |
| Acne | Abnormal Heart Rhythm |
Insomnia | Trouble Concentrating |
| Depression | Muscle Aches |
Increased Anxiety |
Blood Sugar Irregularities |
| Craving Sweets |
Joint Pain |
Headaches | Acid Reflux (Low Stomach Acid) |
| Excess Gas/Bloating |
Elevated Blood Pressure |
Fever | Cellulite buildup |
| Lethargy | Anorexia | Nausea Vomiting |
Weak Irregular Pulse |
Potassium also aids in the storage of glucose into glycogen, helps regulate blood sugar, and dampens insulin spikes. If you’re struggling with insulin resistance (and especially crave for sweets), getting your intake of potassium up may help! [29]
Why would my Potassium levels be low?
For one, your body can’t conserve it and your body excretes roughly 195mg per day through the urine. Remember, your body needs 4,700mg of this stuff every day to avoid any health issues. It’s also considered an essential mineral, meaning you must get it from your diet. That means, the number one cause of Potassium deficiency is poor diet!
We eat far too few of the foods we should (veggies and healthy fats), and far too much of the foods we shouldn’t (processed foods and sugary drinks). Eating a lot of fast foods and drinking too much alcohol, is a quick way to flush your system of Potassium. Some could even argue it’s the over farming that leads to soils raped of vital nutrients.
As a guide, teens and adults should be consuming about 4,700 milligrams per day. [18] But those are minimum amounts, for healthy individuals. Meaning, this is the minimal amount you need to take on a daily basis so you don’t get sick. This doesn’t necessarily mean “optimal.”
If you’re battling with the symptoms above, you may need to supplement in the interim with a little extra to help your body recover from years of constant stress.
Also, if you’re taking any number of Corticosteroids, cholesterol, blood pressure, and acid reflux medications (including over the counter antacids and laxatives), they too, will deplete your Potassium levels. [19]
Other than poor diet and prescription drug use, it is almost always associated with another disorder, which causes excessive loss of Potassium through the urine, sweat or bowel functions. [20] That said, bowel disorders will also have an effect on Potassium levels since Potassium is absorbed primarily in the small intestine. [23]
Surgery, too much stress, lots of sugar, high insulin and even a Ketogenic diet (if you don’t eat enough leafy green veggies)!
How can I prevent Potassium deficiency?
Other than avoiding harmful medications, you can maintain a healthy level of Potassium in your body by consuming healthy foods. Here are a few examples: [21] [22] [25]
| Foods High in Potassium | |||
| Avocado (1,067mg per) |
White Beans (1,004mg per 1 cup) |
Lima Beans (955mg per 1 cup) |
Sweet Potato (855mg per 1 large) |
| Acorn Squash (850mg per 1 cup) |
Spinach (cooked) (839mg per 1 cup) |
Wild Caught Salmon (772mg per 1/2 fillet) |
Dried Apricots (756mg per 1/2 cup) |
| Lentils (cooked) (731mg per 1 cup) |
Pomegranate (667mg per) |
Chicken breast (664mg per 6oz) |
Kidney Beans (607mg per 1 cup) |
| Coconut Water (600mg per 1 cup) |
Banana (487mg per 1 large) |
Grass-fed Beef (474mg per 6oz) |
Broccoli (458mg per 1 cup) |
| Peas (384mg per 1 cup) |
Sardines (365mg per 3.75g can) |
Grapefruit (354mg per) |
Tomato (292mg per 1 medium) |
| Beet (519mg per 1 cup) |
Brussels Sprouts (495mg per 1 cup) |
Carrot (394mg per 1 cup) |
Celery (344mg per 1 cup) |
It’s estimated that the body absorbs about 85-90% of dietary potassium. [24] Concentrate on consuming foods that have Potassium occurring naturally, and avoid fortified foods.
Should I take a Potassium supplement?
Finally, you may want to supplement your healthy diet with some Potassium. Now, the only reason you’d want to consider supplementing is if you’re not getting enough in your daily diet – which most of us aren’t. However, if you’re consuming a Heading Healthy diet you should be fine. That said, if you are deficient, supplementing is a great way of jump starting your recovery. It’s also a quick way to see if some of your symptoms go away.
If you do decide to supplement, just know that you can overdo it, but excessive Potassium in the body (Hyperkalemia) is rare. The FDA does not state an upper limit but dietary supplement manufacturers limit the amount of potassium in their products to 99mg (which is only 2% of the RDA) due to an FDA concern of developing small-bowel lesions. [27] Another study, however, showed a reduction in pain for patients with Rheumatoid Arthritis (RA) when supplementing at 6,000mg per day. [28]
I, personally, supplement with 1,000 to 2,000mg daily. If you decide to take more than that, gradually increasing how much you take would probably be a good idea to see how you tolerate it. If you notice anything strange – dial back a bit. In healthy individuals, excess Potassium can be excreted by the kidneys; however, if you have reduced kidney functions or are taking other medications, it would be best to check with your doctor.
When you look for supplements, remember to do your homework. Some supplements can have impurities and toxins, which you’re trying to stay away from. It’s important to get them from trusted sources. One great source is BulkSupplements.com, a new sponsor of Heading Healthy!
To be honest, not a lot of studies have been done in respects to Potassium supplementation, and they come in many forms, but the one I’d suggest is Potassium Citrate, followed by Potassium Chloride. Each should be in powdered form so it’s easier to get a level of supplementation that makes sense (e.g. 1,000mg or higher vs just a 99mg in a pill). Stir into a glass of water and drink every day.
  |
  |
|
| Potassium Citrate | Potassium Chloride | |
| Bound with citric acid | Bound with chloride | |
| Potassium Citrate is a combination of potassium and citric acid and has the best absorption rate, and may even help with kidney stones. [31] | Touted for being the most effective in treating most causes of potassium deficiency. [30] |
A few of the common others are:
- Potassium Gluconate – although believed to be more palatable and non-acidifying as potassium chloride, it’s bound with sugar (which ain’t good)! [31]
- Potassium Bicarbonate – this is primarily used as an antacid which may be helpful for people with acidosis, but most individuals aren’t acid enough (due to over the counter antacids and prescription medications). This may just make digestion worse and has not been thoroughly tested. The FDA only deems is GRAS (Generally Recognized as Safe). [32]
Be sure to read the fine print! Some manufacturers advertise over “heavier dosages,” but this most always means the serving size – if you read the back of the label, you’ll likely see that you’re only getting 99mg of Potassium!
As always, consult with your doctor!
What’s the bottom line about Potassium?
Less than 2% of Americans get adequate amounts of Potassium in their diet because we’ve simply gotten away from eating good, whole, real, food! [33] Coincidentally(?), we are the sickest nation. Simple things (e.g. nutrition – or lack there of) is likely the root cause to our health problems.
Michael Greger, M.D. described it really well on NutritionFacts.org: [34] [35]
“If you take any plant, burn it to ash, throw the ash in a pot of water, stir it around, skim it off and then let the water evaporate, you’ll be left with a white residue at the bottom known as pot ash. It has been used since the dawn of history for everything from making soap, glass, fertilizers, and bleach. It was not until 1807, when a new element was discovered in this so-called “vegetable alkali.” They called it pot ashium—potassium. True story, which I bring up only to emphasize the most concentrated source in our diet, plants.”
You’re probably low in Potassium, which could be negatively impacting your cellular health and contributing to your mental and physical fatigue. Optimize your health by following a nutrition plan rich in healthy fats, moderate proteins, and lots of whole organic vegetables. Supplement when needed and always remember that life is about balance.
For a list of other supplements and products recommended by Heading Healthy, please visit our Recommendations Page.
Don’t know where to start? Check out our Heading Healthy Road Map!
[1], [4] https://medical-dictionary.thefreedictionary.com/Electrolytes
[2] https://www.cdc.gov/salt/pdfs/sodium_role_processed.pdf
[3] https://www.cdc.gov/salt/sodium_infographics.htm
[4] https://www.youtube.com/watch?v=HYLyhXRp298
[5] https://www.youtube.com/watch?v=_bPFKDdWlCg
[6] https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/diuretics/art-20048129
[7] https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
[8] https://www.youtube.com/watch?v=F-RPwt4wLDs
[9], [18] https://health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm
[10], [26] https://www.youtube.com/watch?v=q2vPQYP0dpI
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855237/
[12] https://www.youtube.com/watch?v=MTOkPl5deHw
[11], [21] https://draxe.com/top-10-potassium-rich-foods/
[12] https://www.youtube.com/watch?v=pkfJBcFHtec
[13] https://www.cdc.gov/salt/potassium.htm
[14] https://www.mayoclinic.org/symptoms/low-potassium/basics/causes/sym-20050632
[15] https://www.livestrong.com/article/320907-disorders-associated-with-low-potassium/
[16] https://draxe.com/electrolyte-imbalance/
[17] https://www.youtube.com/watch?v=PwH4oEz94qE&t=5s
[19] https://www.youtube.com/watch?v=4C6QVZP9tl8
[20] https://rarediseases.org/rare-diseases/hypokalemia/
[22] https://draxe.com/low-potassium/
[23], [24], [25], [27] https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
[28] https://www.healthline.com/health/rheumatoid-arthritis/link-between-ra-and-potassium#1
[29] https://www.youtube.com/watch?v=Lp4HZLC0v34
[30] https://www.livestrong.com/article/268252-types-of-potassium-supplements/
[31] https://www.drugbank.ca/drugs/DB13620
[32] https://www.drugbank.ca/drugs/DB11098
[33] [34] https://nutritionfacts.org/2013/05/23/98-of-american-diets-potassium-deficient/
[35] https://nutritionfacts.org/video/98-of-american-diets-potassium-deficient/
Featured Photo by Luke Michael on Unsplash
