Potassium - properties, sources, requirements

Potassium is a macroelement that is the most abundant intracellular cation in the human body. It is a compound necessary for the proper functioning of the body, which, among others, can support the nervous system and affect the proper functioning of muscles. It is an element commonly found in food, which can be supplied to the body also in the form of dietary supplements. Potassium - what does it help? What does potassium contain, and in which products is the most potassium? What is the daily requirement for potassium?

What is potassium?

Potassium is a chemical element with the symbol K, which is one of the most important macronutrients found in the human body. It is an electrolyte, an intracellular cation, which occurs in the body in the form of ions and together with chlorine and sodium ions supports the maintenance of an appropriate concentration on both sides of the cell membrane.

Potassium is considered a mineral component that is stored in the human body primarily in skeletal muscles, although the compound can also be found in bones, liver or red blood cells.

Sources of potassium - what is potassium in?

Potassium is a mineral that is commonly found in foods. The element can be found primarily in food products of plant origin, although potassium in food is also present in fish, meat or dairy products. In what products is potassium and what contains a lot of potassium? The sources of potassium in the diet are products such as:

• vegetables, such as potatoes, pumpkin, broccoli or spinach,
• legumes, such as soybeans, beans or lentils,
• fruits, such as apricots, bananas, kiwi or avocado,
• dried fruit, such as apricots or plums,
• nuts and seeds, such as pistachios or pumpkin seeds.

In smaller amounts, the element can also be found in milk, yoghurts, fish, meat and whole grains products.

Recommended dietary supplements with potassium

What's have a lot of potassium? Potassium-rich products - table

Where is the most potassium? According to the answers most often given by consumers - in bananas and potatoes. And although in fact, both bananas and potatoes are the source of the element, the products containing potassium in the largest quantities are slightly different. What foods contain potassium?

Food product	Potassium content [mg/100 g]
Soy	2132
Dried apricots	1666
Cocoa	1532
Beans	1200
Pistachios	1090
Lentils	874
Pumpkin seeds	809
Almonds	778
Dark chocolate	714
Fresh spinach	558
Potatoes	443
Bananas	395
Milk 2% fat	160

Potassium - properties. The role of potassium in the human body

The results of scientific research so far suggest that potassium is a compound that can have a comprehensive effect on the human body. What does it affect? What is the use of potassium?

The mineral component can have a positive effect on the functioning of the cardiovascular system, contributing to the reduction of systolic and diastolic blood pressure. The results of scientific analyzes inform that the hypotensive effect of the element may be particularly effective among people struggling with hypertension.

Potassium in the body also cares for the proper water and electrolyte management, and what is more, regulates the acid-base balance of the body. The element can also support the transmission of electrical impulses between cells, activate body enzymes and can participate in the metabolism of nutrients, such as proteins and carbohydrates.

As if that were not enough, the correct concentration of potassium can reduce the risk of kidney stones, and can also have a beneficial effect on the prevention of type II diabetes. The element can positively affect the functioning of muscles, dilating capillaries, accelerating blood flow and increasing oxygenation of cells. The electrolyte can also support the work of the nervous system, including affecting cognitive abilities such as memory or concentration. Moreover, the research results suggest that the high potassium content in the body may contribute to the reduction of calcium excretion in the urine, which can positively affect bone tissue and the skeletal system.

Potassium - daily requirements. How much potassium per day?

Nutrition Standards developed by the Institute of Food and Nutrition inform that the daily demand for potassium increases with age. Among adults, both among women and men, the daily supply of potassium (potassium - the norm) should be 3500 mg. An increased demand of 4000 mg can be observed among lactating women.

Infants up to 1 year of age should consume 400-700 mg of potassium every day, while children up to 9 years of age should provide the body with a daily menu of 800-1800 mg of the element per day. Adolescents up to 15 years of age should include in the menu 2400-3000 mg of macroelement, while both girls and boys aged 16-18 years should consume 3500 mg of potassium every day.

How and when to take potassium?

The normal concentration of potassium in the blood is 3.5-5.0 mmol/l. Hypokalaemia, or potassium deficiency, can be found when the element level is less than 3.5 mmol/l, while hyperkalaemia, or excess of potassium, occurs when the potassium concentration in the body exceeds 5.0 mmol/l.

On the market can be found many preparations containing potassium, which can be helpful among people struggling with element deficiencies, as well as among people who are distinguished by increased requirements for the mineral component. The dietary supplement may contain an element in the form of potassium chloride, as well as in the form of potassium citrate, potassium aspartate, bicarbonate and gluconate. The commercially available forms of the compound are distinguished by good absorbability and assimilability, which makes potassium preparations can be valuable sources of precious micronutrients.

Dietary supplements containing the compound should always be used in accordance with the guidelines of the doctor or the manufacturer's recommendation. Do not consume excessive amounts of potassium-rich preparations, so as not to lead to hyperkalaemia and the occurrence of undesirable side effects.

Potassium - side effects and contraindications

Potassium is an element that is necessary for the proper functioning of the human body. Excess potassium in the body, most often resulting from the incorrect use of dietary supplements containing the compound, can contribute to the occurrence of undesirable side effects. Too high intake of the mineral component can result in drowsiness and apathy, as well as weakness and muscle cramps. Moreover, excess potassium can cause dizziness and confusion and imbalances.

Without consulting a doctor, dietary supplements containing potassium should not be used by people who suffer from kidney disease and also suffer from cardiovascular diseases. Caution should also be maintained by people who are dehydrated and suffering from gastroenteritis.

Bibliography:

1. https://pubmed.ncbi.nlm.nih.gov/34112360/
2. https://pubmed.ncbi.nlm.nih.gov/27455317/
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6. Przygoda, B., Kunachowicz, H., Nadolna, I. i Iwanow, K. (2019). Wartość odżywcza wybranych produktów spożywczych i typowych potraw. Warszawa: PZWL Wydawnictwo Lekarskie