Potassium

Potassium is an electrolyte mineral with the atomic number of 19 and is essential to the life of every cell of a living being and is among the most generously and widely distributed of all the tissue minerals. It is found principally in the intracellular fluid where it plays an important role as a catalyst in energy metabolism and in the synthesis of glycogen and protein.

The average adult human body contains 120 g as potassium and 245 g as potassium chloride. There is 117 g found in the cells and 3 g in the extra cellular compartment.

Potassium is most concentrated inside the cells of the body. The gradient, or the difference in concentration from within the cell compared to the plasma, is essential in the generation of the electrical impulses in the body that allow muscles and the brain to function.

Potassium is an electrolyte which means it is a mineral with an electric charge that is present in blood and other fluids in the body. This mineral is necessary for growth, electrical activity of the heart, maintaining normal blood pressure, muscle function including the heart and nerve impulse transmission. It also helps overcome fatigue and aids in clear thinking by sending oxygen to the brain.

Potassium is also responsible for regulating bodily fluids which prevents dehydration. It also helps the kidneys in detoxification of blood and acts as an alkalising agent in keeping a proper acid-alkaline balance in the blood and tissues.

It also promotes the secretion of hormones which helps to prevent female disorders by stimulating the endocrine hormone production and is also a mineral required for producing healthy sperm in males.

Potassium is also a natural pain reliever that can help to control convulsions, headaches and migraines and promotes faster healing of cuts, bruises and other injuries.

Eye health and potassium

Tear film includes electrolytes, one of which is potassium. One of the first-line treatments prescribed for dry eye is the use of lubricating drops. It is often recommended to choose a drop with an electrolyte composition closest to that of natural tears. Potassium in addition to bicarbonate appears to be one the most important of these electrolytes in tear film.

Several research studies have demonstrated that potassium levels have a direct impact on tear film. Researchers have found that lower levels of potassium negatively affect tear-film break-up time and also are integral to the maintenance of corneal epithelium.

Another study on animal subjects showed that potassium is necessary for the maintenance of normal corneal thickness. Each of these discoveries highlights the importance of potassium to the optimal health of the corneal surface.

Alcohol and potassium

Alcohol has a serious effect on potassium levels in the body. Beer has high water content and a low concentration of soluble nutrients. The alcohol content of beer impairs the normal anti-diuretic hormones effect, so the high-water content of beer is retained in the body, diluting the concentration of ions and causing fluid overload in the bloodstream.

The decreased concentration of potassium ions causes hormonal imbalance and thirst, so you want to drink more even though the body already has excess fluid.

Because whiskey and other spirits have lower water content than beer, less water enters the body. The alcohol suppresses levels of anti-diuretic hormones and the kidneys process more water from the bloodstream into urine than is consumed, which raises the concentration of potassium and other ions in the bloodstream.

This sets up a dehydration effect where the body attempts to dilute the concentrated ion imbalance in the bloodstream by drawing water from cells throughout the body. The resulting ionic imbalance affects individual cells as well as organ functions. The fluid shift from cells to bloodstream results in serious dehydration.

The potassium sorbate used to preserve certain types of wine can increase the potassium content of the wine.

Hyperkalaemia

Hyperkalaemia, also known as hyperkalemia, is the medical term for too much potassium in the blood and is a potentially life-threatening situation because it causes abnormal electrical conduction in the heart and potentially life-threatening heart rhythm problems.

High potassium levels are most often associated with kidney failure, in which potassium levels build up and cannot be excreted in the urine. In serious and advanced cases, emergency dialysis may be required to remove the potassium if kidney function is poor.

The adrenal glands produce aldosterone, which is the main mineralocorticoid whose function is to cause the kidneys to reabsorb sodium and fluid while excreting potassium in the urine. This helps to keep these two ions in balance.

Therefore, diseases of the adrenal gland, such as Addison’s disease, that lead to decreased aldosterone secretion can decrease kidney excretion of potassium, resulting in body retention of potassium, and hence hyperkaemia. See below for the foods that are high and low in potassium.

High potassium levels do not typically cause liver problems unless left untreated for a prolonged period. Liver disease, however, is more likely to contribute to excess potassium in the body, therefore, excessive and regular alcohol consumption can cause and aggravate this condition.

Hypokalaemia

Hypokalaemia, also known as hypokalemia, is the medical term for too little potassium in the blood usually from causes like vomiting, diarrhoea, sweating and medications like diuretics or laxatives. It is often seen in diabetic ketoacidosis, where potassium is excessively lost in the urine. Since chemicals in the body are related in their metabolism, low magnesium levels can be associated with hypokalaemia. Potassium absorption is enhanced by consuming foods rich in vitamin B6.

Elderflowers can reduce potassium levels in the blood and low potassium levels can worsened any liver disorders.

Potassium deficiency

A deficiency of potassium may occur due to diuretic medications or during gastrointestinal disturbances with severe vomiting and diarrhoea, diabetic acidosis and potassium losing nephritis.

Deficiency can cause nervous and body tiredness, palpitations of the heart, cloudiness of the mind, nervous shaking of the hands and feet, great sensitivity of the nerves to cold, excessive perspiration of the feet and hands, high blood pressure, Parkinson’s disease and stroke.

Potassium can be lacking in the diet due to intense farming techniques. Intensive physical activity, old age, drinking alcohol and taking some medications can also cause the body to have lower levels of potassium in which case at least one of the following potassium rich foods should be consumed daily.

In simple cases of potassium deficiency, drinking plenty of coconut water daily can make up for it. It is advisable to consume plenty of almonds, apricots, figs, prunes and tomatoes during the use of oral diuretics. Tender coconut water comes from the fresh young tender green coconuts available where the trees grow as opposed to the older dried and hardened coconuts commonly transported to other parts of the world.

Potassium overdose

Beta-blockers and drugs for hypertension are types of medication most commonly prescribed for heart disease and can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could be fatal.

Potassium supplements should not be taken as they can cause an imbalance of electrolytes and reduce the heart rate down to dangerous levels. Consuming potassium-rich foods is important when taking diuretics that lower potassium levels in the blood.

WARNING: Potassium-rich foods should be restricted during acute renal (kidney) failure and Addison’s disease.

Highest sources of potassium in milligrams per 100 grams

Recommended daily requirement of potassium

• Birth-6 months 400 mg
• Infants 7–12 months 700-860 mg
• Children 1–3 years 2,000 mg
• Children 4–8 years 2,300 mg
• Boys 9–13 years 2,500 mg
• Girls 9–13 years 2,300 mg
• Boys 14-18 years 3,000 mg
• Girls 14-18 years 2,300 mg
• Adults males 19+ years 3,400 mg
• Adult females 19+ years 2,600 mg
• Pregnant teens and women 2,900 mg
• Breastfeeding teens and women 2,800 mg

NOTE: Certain medications can affect potassium levels, so it’s essential to discuss potassium intake with a doctor if taking any medications.

NOTE: Individuals with kidney disorders may need to restrict their potassium intake and should consult with a healthcare professional.

NOTE: If Hyperkalaemia or kidney disorders are an issue, steaming and baking will retain more potassium whereas boiling and discarding the water is a way to reduce potassium levels in vegetables. The cooled down water from cooked vegetables can be a great feed for home-grown vegetables and house plants rather than tipping down the drain.

Natural sources of potassium in alphabetical order

Recommended daily requirement of potassium

Potassium requirements have not been established but an intake of 800 mg to 1300 mg. per day is estimated as the approximate minimum need.

Related subjects

• A to Z of minerals
• Addison’s disease
• Gland disorders
• Diarrhoea
• Diabetes
• Medication dangers
• High blood pressure
• Urinary system disorders
• Magnesium
• Parkinson’s disease
• Stroke
• Vitamin B6
• Vomiting

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