Six Signs That You Are Not Getting Enough Potassium

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Most people take only half the required daily dose of potassium, but mineral deficiency can be fatal.

When you think about the energy nutrients your body needs, you probably don't pay much attention to potassium - but you should. Most of the potassium in your body is in your cells, where it helps your nerves and muscles communicate, transports other nutrients, maintains your kidney function, and prevents the accumulation of high levels of sodium.

You can easily get enough potassium if you eat a lot of fruits and vegetables, but unfortunately many people do not eat enough whole, unprocessed foods - rich sources of potassium, explains Ginger Hultan, CSO, spokesman for the Academy of Nutrition and Dietetics.

Studies show that most people get only about half of the 4,700 milligrams of potassium they need in a day, she added. In fact, the most current recommendations in the United States for healthy eating point to potassium as a "public health nutrient," according to the National Institutes of Health.

"One of the reasons a person is potassium deficient is that they don't get enough of it through their diet," Hultan said. However, this may simply push you to inadequate intake rather than the actual deficiency, which is known as hypokalaemia. Mild hypokalemia can cause constipation, muscle weakness and fatigue, says NIH.

But when the deficit becomes severe, the symptoms are more severe. "Potassium deficiency is actually deadly," Hultan said. Deficiency is much more common in people who lose potassium rapidly through their urine or faeces, such as those who abuse laxatives and diuretics or have a disorder. Heavy sweating during exercise in hot weather can also quickly deplete large amounts of potassium from your body.

"When you lose potassium due to medication or certain medical conditions, the deficiency carries real risks and must be identified and treated by a doctor," says Hultan. "A serious deficiency would be unusual in an otherwise healthy person."

Here are six signs that show you have low potassium levels - and how exactly you can get enough of it in your diet.

1. You have an irregular heartbeat

Moderate to severe potassium deficiency can cause heart arrhythmias or abnormal heart rhythms, especially if you are already at high risk for heart disease, says NIH. In fact, studies show that 7 to 17 percent of patients with cardiovascular disease suffer from hypokalemia. This is due to its effect on muscle contractions and therefore on heart function.

If you feel that your heart is beating fast, trembling or skipping a beat, you should see a doctor as soon as possible.

2. You have low levels of magnesium

All of the nutrients you consume on a daily basis work together to help your body function at its best, so when you don't get enough of one essential nutrient, you may be deficient in other essential nutrients., substances.

Magnesium - a mineral that is associated with hundreds of chemical reactions in your body actively transports potassium through your cells. So when you don't get enough magnesium from spinach, nuts, soy milk, black beans, avocados and peanut butter, your potassium levels can drop dramatically. In fact, more than 50 percent of people with severe potassium deficiency may be magnesium deficient, says NIH.

3. You have high blood pressure

"Potassium and sodium are a balance in our body," says Hultan."There is some evidence that if sodium levels are too high and potassium levels are too low, this may play a role in high blood pressure, which can lead to a heart attack."

Think of potassium as the main fighter with salt. When you take too much sodium, your blood vessels are stressed. But because potassium works to help the body get rid of large amounts of sodium, it can suppress some of the harmful effects of excess salt on the heart, according to the American Heart Association. In addition, potassium helps to relax the walls of blood vessels, which can help lower your blood pressure.

4. You have kidney stones

Kidney stones are solid masses made up of minerals that form in your kidneys. Passing them through your urine can be extremely painful. In a 12-year follow-up of more than 90,000 women aged 34 to 59 who had not yet suffered from kidney stones, they had taken more than 4,099 milligrams of potassium. After this period, they had 35% fewer cases of kidney stones than women who took less than 2,407 milligrams of potassium a day during that period.

5. You feel weak and tired

There are many things that can lower your tone, such as dehydration, medication or certain health conditions. But if you've got enough sleep and you're still feeling weak and without energy all day, you may need to change your diet to see if you're getting enough potassium.

"Eating more potassium-rich fruits and vegetables can make you feel more vibrant," says Angela Lemond, a spokeswoman for the Academy of Nutrition and Dietetics, as your cells need it to perform their daily routine. obligations.

6. Your muscles are tightening

If painful muscle spasms in your legs are a daily problem, potassium deficiency may be to blame, as you lose electrolytes (including potassium) during heavy training. "For athletes, potassium deficiency can lead to muscle complications, including decreased blood flow, which can lead to dangerous rhabdomyolysis," says Hultan, a serious condition in which muscle tissue breaks down quickly and often leads to kidney damage. "Low potassium in athletes can lead to muscle weakness, fatigue and cramps."

7. How to get enough potassium

The best way to get closer to the recommended 4,700 milligrams of potassium a day is to include more fruits and vegetables in your diet. According to the Centers for Disease Control and Prevention, only 1 in 10 adults eat the recommended amount of fruits (at least 1.5 to 2 cups a day) and vegetables (at least 2 to 3 cups a day).

Bananas probably pop into your mind right away, but there are many other foods that boast a high potassium content. You can find it in foods such as leafy vegetables, tomatoes, cucumbers, zucchini, eggplant, avocados, pumpkins, potatoes, carrots, raisins, carrots, beans, dairy products, such as fresh and yogurt, meat, poultry, fish and nuts.