Potassium

What is Potassium?

Potassium was first discovered in 1807 by English chemist Sir Humphry Davy. Potassium gets its name from the word potash. The symbol ‘K’ comes from kali from the word alkali which is derived from the Arabic root word al-qaliy which refers to “burnt plant ashes”.

Potassium and sodium are the body’s main electrolyte minerals in addition to other important electrolyte minerals including chloride, calcium and magnesium all of which have various interactions with each other.

One of the main function of potassium is to balance fluids in the body, transmit nerve impulses and is required for muscle contraction. Potassium in the body also has a direct impact and involvement in blood pressure. Potassium along with sodium and chloride is also involved in the production and function of hydrochloric acid which helps to digest food.

Potassium is found all around the body with around 98% inside the cells, the highest amount of this concentrated in the cells of the muscles and remainder found in the bones, skin, liver and red blood cells. 2% of potassium is found outside the cells (extracellular).

[1]

Health benefits of Potassium

Needed for electrolyte balance

Electrolyte balance is important for optimal health. Potassium and sodium are two important minerals needed for a balanced electrolyte level as an imbalance can lead to many health conditions. Other electrolytes that are important and interacts with potassium includes calcium, chloride, phosphate, and magnesium. On the periodic table potassium can be found near sodium, magnesium and calcium and is an essential macromineral.

Most people leading an active life and work out often may quickly develop low electrolyte balance and require restoring levels either through supplements or various beverages. While there are many products on the market to replenish electrolyte levels it is best to stick with zero additives for optimal health and a good balance of electrolyte levels.

Aids in healthy digestion

The presence of sodium chloride contributes to the formation of stomach acid with the addition of potassium chloride and hydrochloric acid. Chloride is needed to stimulate hydrochloric acid which helps with digestion. Individual on low salt diets can end up with hypochlorhydria which is likely to impair digestion. Salt consists of sodium chloride and potassium chloride can be found in low sodium based salts which can provide the benefits of chloride. [2]

Maintains body pH

The acid-base balance refers to the process in which the body maintains a near neutral pH. Potassium is involved in maintaining body pH by balancing acids and bases in the body.

Improves bone health

Potassium has shown to improve bone mineral density. High sodium can lower calcium levels. The balance of calcium may be dependent on the balance of sodium and potassium in addition to adequate intake of other bone minerals such as boron, magnesium and phosphorus. Potassium helps lower the adverse effects of sodium and positively correlated with bone mineral density suggesting its role in helping the body absorb calcium. [3]

Controls blood pressure

Potassium is effective at counteracting the harmful effects of sodium and can help lower blood pressure maintaining a consistent blood pressure. [4] [5]

Mantains fluid balance

Potassium helps to regulate the fluid level in the body. Potassium is an alkaline mineral which works with other alkaline minerals such as sodium and lithium. These minerals are involved in the cellular pumps which regulate the transport of water and nutrients through the cell walls.

Whilst the function of sodium in the body retains water, potassium has the opposite effect in flushing out water.

Edema which refers to the swelling of excess fluid in the body’s tissue may be caused by a potassium deficiency. This is most likely to affect the feet and ankles although it can occur in any part of the body. When there is too much sodium and potassium is out of balance this can cause the body to retain water in the body. Excessive fluid can also be retained in the brain cells leading to edema related headaches.

Reduces the risk of stroke

A high intake of potassium, magnesium and calcium may help reduce the risk of heart disease and stroke. Potassium acts to lower high blood pressure possibly through its role in lowering the effects of sodium. [6]

Regulates blood sugar levels

Potassium serves a function in regulating blood sugar levels with a deficiency causing low blood sugar levels. Low level of potassium has also been linked with glucose intolerance. [7]

Prevents loss of muscle mass

Potassium is required for growth and protein synthesis in skeletal muscle. Adequate intake helps utilize key nutrients for muscle mass. [8]

Supports brain and nerve function

Potassium assists with carrying oxygen to the brain through nerve signals which are important for carrying impulses to the large muscles. This helps maintain healthy cognitive functions. Potassium is also involved in the expansion and contraction of the lungs and a deficiency can manifest as shortness of breath.

Needed for thyroid health

The thyroid health depends on many of the essential minerals including potassium, sodium, calcium, magnesium, copper and zinc. Deficiencies of these minerals may contribute to the improper functioning of the thyroid as it depends on these nutrients for hormone production. In addition excessive amounts of these minerals can also cause a number of health problems. Symptoms of potassium deficiencies may also be similar to some symptoms associated with impaired thyroid function.

Some studies are showing a link between potassium deficiency and hyperthyroidism. Other research has shown people with hypokalemic paralysis are shown to have hyperthyroidism.  Although hyperthyroid paralysis is rare it seems to occur most in young Asian males. [9] [10]

The weight gain assoiciated with hypothyroidism has also been linked to a potassium deficiency most likely from the edema caused by a potassium deficiency.

One study has shown a low level of potassium in individuals with hyperthyroidism correlated with muscular weakness which was significantly corrected why high dose thyroid hormone L-thyroxine. [11]

Another study has also suggests potassium deficiency caused from physical exercise or consumption of carbohydrates leading to hyperthyroidism. This may be due to potassium’s role in regulating blood glucose levels. [12]

Some studies have also shown changes in thyroid hormone activity due to a potassium deficiency. [13]

Potassium deficiency can also contribute to the rapid weight gain in people who are hypothyroid which may not be affected by restricting calorie intake. This is most likely due to an out of balanced sodium and potassium levels causing swelling of the body tissues from improper balance of fluid levels.

Helps relieve pain from rheumatoid arthritis

Some studies have shown that those with rheumatoid arthritis often exhibit a potassium deficiency. This is likely due to certain medications such as corticosteroids which have potassium lowering effects. People with rheumatoid arthritis also tend to have lower cortisol levels, a hormone that is involved in excreting potassium. Some studies are also showing an “anti-pain” effect from potassium supplementation for those with rheumatoid arthritis. [14]

May help PMS symptoms

High sodium lowers calcium levels. In some women suffering from PMS calcium has shown to provide significant relief. In order for calcium to work however it’s important to assure a balance of sodium and potassium. Potassium helps lower the adverse effects of sodium and positively correlated with bone mineral density suggesting its role in helping the body absorb calcium.

May regulate body temperature

Some anecdotal reports suggest that potassium may help lower body temperature. Other anecdotal reports suggest low sodium may be associated with feeling chills or cold with sodium helping to increase body temperature. The reason for this may be due to low sodium decreasing blood volume and blood pressure. This can cause blood pressure to increase through the baroreceptor reflex drawing blood away from the capillaries (especially of the hands and feet) into the major arteries and veins which can make those particular areas feeling cold. 

Although some individuals have noticed temperature rising from sodium intake which can be particularly beneficial in cold climates it is important to keep sodium and potassium balanced as too much sodium has many health implications including hypertension. Potassium has also shown to reduce the adverse effects of sodium by filtering excess sodium. Some anecdotal reports also suggest potassium’s effect on lowering body temperature particularly in warmer weather. Many fruits high in potassium are also found in warmer climates such as yellow plantains, passion fruit and jack fruit. However research in this area is very limited.

Those with hyperthyroidism usually manifest with symptoms of intolerance to heat which may be potentially due to the alterations of sodium potassium balance in these health conditions though more research needs to be done to determine this function in the body and how it works.

Prevents kidney stones

Kidney stones have been linked to a potassium deficiency. Potassium prevents high sodium intake from excreting calcium. When calcium is filtered through the kidneys, and in excessive amounts this can lead to the formation of kidney stones. [15]

Agonist / Synergist

Vitamins: B6, B10, D

Minerals: Ca, Fe, Mg, Mn, Na, P, Zn, I, Cl- (Chloride)

Potassium prevents excretion of calcium negating calcium excretion of high sodium chloride. [16]

Potassium improves bone mineral density. [17]

Magnesium is the coenzyme for the Na-K ATPase pump located on all cell membranes used to concentrate potassium inside of cells. This suggests that a magnesium deficiency can exacerbate a potassium deficiency as magnesium is needed for potassium uptake in cells. [18]

Magnesium deficiency decreases the activity of the sodium-potassium cellular pumps and may be the cause of arrhythmias linked to magnesium deficiency. [19]

Magnesium and calcium are other important electrolytes working in synergy with potassium and have shown to reduce the risk of stroke [20]

Sodium and potassium must be balanced for proper functions such as maintaining blood pressure and contributing to cardiac health. It also neutralize part of the dietary net acid load and improve bone mass by preventing acid related bone loss. [21]

Correct balance of sodium and potassium maintain bone health through excreting excess calcium from high sodium levels. [22]

Potassium can lower the adverse effects of excess sodium helping with blood pressure control.

Potassium and iodine compounds react to create important compounds which are added to table salt. Potassium Iodide is the chemical compound formed from the reaction of the metal potassium and iodide which is a compound of iodine. Iodized salt is salt that has small amounts of potassium iodide or sodium iodide to prevent iodine deficiency.

Antagonists

Vitamins: B1, B10, B12, D

Minerals: Ca, Cu, Na, Cs, Rb, I

Metals: Cs, Rb

Rubidium and Cesium are alkaline minerals which can be seen below potassium on the periodic table. Some studies have shown that high amounts of these minerals can decrease potassium levels. [23] [24] [25] [26]

Iodine may exacerbate an already existing sodium and potassium imbalance.

Potassium intake excretes sodium through urine.

Sodium reduces potassium levels.

Food sources of Potassium

Potassium can be found in a variety of food sources from fruits, vegetables and various animal based food including durian, avocados, yellow plantains, bananas, oranges, orange juice, cantaloupe, honeydew, apricots, grapefruit, dried fruits, ( prunes, raisins, dates), prune juice, apricot juice, passion fruit, sugar apples, spinach, broccoli, potatoes sweet potatoes, mushrooms, peas, soy beans, lima beans, buckwheat, cucumbers, plantain (green bananas), cooked beet greens, adzuki beans, clams, breadfruit, wild salmon, snapper, halibut, herring, molasses, milk and yoghurt.

Recommended Dietary Allowance                       

Age	Potassium: Adequate Intake (AI) in milligrams (mg/d)
INFANTS AND CHILDREN
0-6 months	400 mg
7-12 months	860 mg
1-3 years	2000 mg
4-8 years	2300 mg

 

Age	Potassium: Adequate Intake (AI) in milligrams (mg/d)
MALES
9-13 years	2500 mg
14-18 years	3000 mg
19-30 years	3400 mg
31-50 years	3400 mg
51+ years	3400 mg
FEMALES
		Pregnancy	Lactation
9-13 years	2300 mg
14-18 years	2300 mg	2600 mg	2500 mg
19-30 years	2600 mg	2900 mg	2800 mg
31-50 years	2600 mg	2900 mg	2800 mg
51+ years	2600 mg

There are no set UL for potassium however the current recommendation for healthy adults is 4.7g (4,700 mg) for healthy adults. [27] [28] [29]

Potassium Supplementation

Getting adequate amounts of potassium may be difficult through dietary intake if many of the food groups do not contain enough potassium in comparison to sodium which is added in many processed foods. To meet an adequate intake of potassium supplements are available to fill in any gaps.

Potassium supplements are available as tablets, capsules and ionic liquid form. Forms include chloride, citrate and gluconate. Potassium can also be found in many electrolyte balancing formulas. Salt substitute referred to as “No salt” or low sodium alternative contain potassium. Potassium chloride is a much cheaper alternative and has health providing benefit from the addition of chloride. Potassium chloride can be taken diluted in water.

Molar mass for potassium chloride (KCl) is 74.5513 g/mol and chloride is 35.453 g/mol. This gives a percentage of 52.445% of potassium and 47.555% of chloride. 1g of potassium chloride provides 476 mg of chloride and 520 mg of potassium

Deficiency symptoms of Potassium

Low levels of potassium is known as Hypokalemia. The following are signs and symptoms of a potassium deficiency:

• Dry skin
• Acne
• Cognitive impairment
• Constipation
• Depression
• Diarrhea
• Diminished reflexes
• Edema
• Nervousness
• Excessive thirst
• Glucose intolerance
• Growth impairment
• Low blood sugar (Hypoglycemia)
• Chills*
• Shivering / shaking*
• High cholesterol levels
• Insomnia
• Low blood pressure
• Muscle cramps
• Muscle spasms
• Muscle fatigue
• Muscle aches
• Muscle stiffness
• Headaches
• Salt retention
• Hypersensitivity to salt
• Respiratory distress
• Weakness
• Fatigue
• Digestive problems
• Irregular heart rate / Heart Palpitations (arrhythmia)
• Tingling
• Numbness
• Breathing difficulties (shortness of breath)
• Mood changes
• Hypokalemic paralysis

The following are some of the common causes of potassium deficiency:

• Excessive fluid loss
• Vomiting
• Kidney disease
• Medications such as diuretics
• Hormone fluctuation

*Chills, shivering or shaking are symptoms of low blood sugar which may occur from a potassium deficiency

Consumption of licorice has been linked to lowering of potassium levels. [30]

Some studies have shown that low potassium levels seem to occur more at night and during the hotter months of the year which also seems to correlate with the times when people with hyperthyroidism have more hyperthyroid storms. [31]

Toxicity symptoms of Potassium

High toxic levels of potassium in blood serum is known as hyperkalemia.

Signs and symptoms of too much potassium includes:

• Diarrhea
• Stomach irritation (even from low doses)
• Tiredness / fatigue
• Weakness
• Numbness or tingling (hands and feet)
• Nausea
• Vomiting
• Breathing difficulties
• Palpitations
• Irregular heartbeats (arrhythmia)
• Chest pain

Potassium toxicity is unlikely to occur from dietary intake and more likely from supplemental doses. Impaired kidney function can also fail to eliminate excess potassium. This can cause raised potassium levels leading to a toxic build-up of this mineral.

Precautions and warnings

When taking any medications it is important to discuss with your doctor or other health professional before supplementing with any form of potassium as it may interact or inhibit the effects of various drugs. Some medications may interact with potassium and lower potassium levels.

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