Why Do We Need Potassium?

What is potassium?

Potassium is the 7th most abundant element found on Earth. It is a soft and silvery-white metal, symbolised by the letter K in the periodic table of elements.

Potassium cannot be found in its pure form naturally. It is mostly found combined with other elements because it is highly reactive.

And it is found abundantly so it has a lot of industrial, agricultural, and biological applications. 

What role does potassium play in the body's functions?

Potassium plays a vital role in various biological and chemical processes within the body. Below are some of the element’s key functions:

Maintains fluid balance

• Potassium maintains the balance of fluids inside and outside of cells through the sodium-potassium pump mechanism.
• This mechanism helps to ensure that cells have an adequate amount of water for proper functioning. This maintains required hydration levels in the body and prevents dehydration.

Regulation of blood pressure

Below are various mechanisms through which Potassium helps regulate blood pressure.

• Reduces blood pressure

 potassium promotes the removal of sodium from the body to reduce blood pressure.¹                   

• Dilatation of blood vessels

Potassium relaxes blood vessels by dilating them which lowers  blood pressure.² When blood vessels are relaxed blood flows with less resistance.

• Regulates blood volume

Potassium maintains the balance of fluids in the body which helps in regulating blood volume. Potassium prevents excessive fluid retention or dehydration.

• Maintains elasticity of arteries

Potassium helps maintain the elasticity of arteries.³ Loss of elasticity in blood vessels is called arterial stiffness which causes hypertension and other complications.

The combined effect of all these functions helps to regulate blood pressure. Studies have found that a healthy potassium level is associated with a low risk of hypertension.

Maintains nerve functions

Potassium ions play a key role in the production and transmission of signals from nerves.

• Maintains electrical properties of nerve cells

Potassium sets the basic stage required for the generation and propagation of nerve impulses.

• Neurotransmitter release 

Neurotransmitters are chemical messengers through which nerve cells communicate with each other and with other body cells.

Potassium regulates the release of neurotransmitters needed for effective communication between cells.⁴

• Nerve signal transmission 

 Potassium levels help nerve cells to generate and transmit nerve signals. if the levels are imbalanced it can lead to muscle numbness, tingling, weakness or even paralysis in advanced cases.

Supports muscle functions

Maintaining normal Potassium levels is very important for adequate and normal muscle functions. 

• Muscle contraction

Potassium is needed to initiate and maintain muscle contraction.

• Prevents muscle fatigue

Potassium prevents muscle fatigue during periods of exercise.

• Maintain muscle tone

Muscle tone is a state of partial contraction in resting muscles. Potassium ensures that muscles are not excessively contracted or over-relaxed when at rest, this helps  prevent muscle stiffness, spasms, or weakness. 

• Maintains fluid and electrolyte balance in muscle cells

Potassium maintains appropriate water content for muscle cells to function optimally. It also balances electrolytes which is essential for preventing muscle cramps 

• Repairs muscles 

 Potassium repairs muscle damage during exercise or injury. 

Maintains bone health

• Neutralises acids

 Increased acidity in the body can leach calcium from the bones which may weaken them and lead to osteoporosis. Potassium helps to neutralise the acids in the body reducing the risk of osteoporosis.⁵

• Absorption of calcium 

Potassium facilitates the absorption of calcium needed for healthy bones.

• Alkalizing effect

Potassium is an alkali. Alkalizing diets reduce the loss of calcium through urine which helps to preserve bone mass.

• Supports muscle functions

Potassium plays a vital role in normal muscle functioning. If the muscles are functioning optimally, it helps maintain bone structure and function.

What happens if you don’t have enough potassium in your body?

Potassium deficiency shows the following symptoms:

Muscle weakness and cramps

Potassium is involved in metabolism and energy production in muscle cells. Low potassium levels impair energy production in muscles leading to muscle weakness and fatigue.

Abnormal heart rhythm

Potassium has an important role in maintaining normal electrical activity of the heart. If potassium levels are imbalanced, the normal heart rhythm gets disturbed affecting the pumping action by the heart. This leads to palpitations, fainting, dizziness, arrhythmia and chest pain.⁶

Tingling and numbness

Potassium is needed for the normal transmission of nerve signals. If the levels are abnormal, it affects the ability of nerves to carry signals normally causing altered sensations like tingling and numbness in your arms and legs.

Constipation

Rhythmic contractions of smooth muscles in the Gastrointestinal (GI) tract (peristalsis) propel food and waste through the GI tract. Potassium helps maintain the normal functions of these muscles so when potassium levels are low these movements become slow, leading to constipation

Increased thirst and urination

Low potassium levels disturb the electrolyte balance in your body so there’s an imbalance in the handling of fluids by the kidney. This causes increased urination which leads to increased thirst is a response to dehydration.

High blood pressure

Potassium plays an important role in regulating blood pressure. If potassium levels are low it disturbs blood pressure regulation, leading to high blood pressure.

Severe potassium deficiency, if not addressed on time, can lead to serious complications like muscle paralysis, cardiac arrest, and respiratory failure.

What causes potassium deficiency?

Below are some of the reasons for potassium deficiency:

Inadequate diet

It is important to have a nutritionally balanced diet meeting your daily requirements of all key nutrients. If your  diet is lacking in potassium-rich foods, it leads to a deficiency of potassium.

Loss of potassium

Due to excessive vomiting, diarrhoea or conditions like inflammatory bowel disease, there is a loss of potassium through the loss of fluids.

Medications

Medications like laxatives, diuretics, certain antibiotics, and corticosteroids may also cause loss of potassium through loss of body fluids.

Health conditions

Health conditions like kidney disorders, Crohn's disease or hormonal disorders may result in potassium deficiency.

How much potassium do you  need?

According to the National Institute of Health below is the daily potassium requirement for various age groups.

How to maintain adequate potassium levels in the body?

Diet rich in potassium

Below are a few examples of food items which you can include daily to meet your daily potassium requirements.

• Bananas
• Almonds
• Salmon
• Oranges 
• Sweet Potatoes
• Spinach
• Broccoli
• Avocados
• Leafy Greens
• Kidney Beans 
• Black Eye Beans
• Chickpeas
• Lentils
• Yoghurt
• Cheese
• Apricots
• Prunes
• Raisins

Use cooking methods which preserve potassium 

The method used for cooking also plays a role in the amount of potassium one receives through diet, for example, overcooking food leads to a loss of potassium. Below are some cooking methods that help to preserve the amount of potassium one gets.

• Boiling
• Steaming
• Roasting

Potassium supplements

If the potassium requirement is not met through diet alone, potassium supplements can be considered. These are available in tablets, capsules and liquid form to be taken under the supervision of health care professionals.

Treat underlying conditions

Potassium deficiency is caused by any underlying medical condition like diarrhoea, vomiting, kidney disorders, hormonal disorders, or certain medications that need to be addressed by resolving the underlying cause.

Limit intake of sodium

Excess sodium can lead to an imbalance in potassium levels so it’s best to limit your intake of sodium-rich foods.

Summary

• Potassium maintains the balance of fluids inside and outside of cells. 
• It helps to ensure that cells have an adequate amount of water for proper functioning. This maintains required hydration levels in the body and prevents dehydration. 
• Potassium helps to dilate blood vessels, regulates blood volume and maintains the elasticity of arterial walls. All of these collectively play a vital role in blood pressure regulation Potassium is needed for normal functioning of muscle cells, initiates and maintains muscle contraction, and muscle tone, repairs muscle damage and prevents muscle fatigue. 
• Potassium is necessary for the transmission of nerve signals n between cells. 
• Potassium plays a key role in maintaining bone mass by facilitating calcium absorption. 
• Potassium deficiency can give rise to various muscle, nerve and cardiac disorders which if not treated on time can lead to serious complications like muscle paralysis, cardiac arrest and respiratory failure. 
• It is essential to maintain normal potassium levels in the body through a diet rich in potassium, potassium supplements and treatment of any underlying conditions causing potassium deficiency under the guidance of a health care professional.