Potassium is an essential nutrient that can help you achieve optimal health.
Potassium is an electrolyte and mineral that's essential to many physiological processes. It is essential for maintaining fluid balance and nerve function as well as muscle contractions and heart rhythm. In spite of its importance, potassium is often overlooked or underrated in discussions on essential nutrients. This article explores the benefits of potassium and its recommended intake. We also discuss potential side effects.
Understanding Potassium - What it is and its Public Perception
Potassium, together with sodium, calcium, magnesium and phosphorus are the essential macrominerals. These minerals are essential for the human body to perform daily functions, including maintaining a normal heartbeat, supporting cellular health, and balancing liquids.
Although potassium is important for the human body, it doesn't appear to be an issue that gets much attention on social media or news platforms. It has appeared in some notable health and wellbeing articles. A 2017 CNN article, for example, highlighted the benefits of a potassium-rich diet in lowering blood pressure.
Potassium: Benefits and drawbacks
Numerous health benefits have been linked to an adequate intake of potassium. A 2011 Journal of American College of Cardiology study found that higher potassium intake was linked with lower stroke rates and could reduce risk of total cardiovascular disease.
Some studies have shown that potassium can help to prevent bone loss and kidney stones. According to a review in The American Journal of Physiology, a diet high in potassium could reduce the risk of kidney stones containing calcium oxalate.
Like all nutrients, however, too much potassium can be dangerous. Hyperkalemia, or high potassium levels in the blood can cause dangerous heart rhythm irregularities and even cardiac arrest.
- Potassium is good for heart health, and it reduces the risk of stroke
- This may help prevent bone and kidney damage
- Hyperkalemia can be caused by excessive potassium consumption
Experts' Opinions about Potassium
The importance of potassium is universally acknowledged by experts. National Institutes of Health recommends that adults consume 4,700 mg of potassium per day. The average American does not consume this amount.
Former New York City health commissioner Dr. Thomas Farley has stressed the importance of more potassium in your diet. He argued in an opinion piece for The New York Times that increasing our potassium intake can potentially save thousands of lives each year by reducing the blood pressure and preventing cardiovascular diseases.
Potassium Dosage: Sources and Uses
For adults, the recommended daily intake of potassium is 4,700mg. The actual requirements may differ depending on your age, gender, and health. Consult your healthcare provider prior to making any significant changes in diet or supplementation.
Potassium can be found in a wide variety of foods. Bananas, oranges and apricots have long been known as sources. Vegetables like spinach and potatoes, as well as dairy products, lean meats, beans and legumes, are also rich in vitamin A.
Speak to your healthcare provider before you decide on potassium supplements. You can get advice on dosages and possible interactions with other medications or supplements.
- Aim for 4,700mg of potassium per day in adults
- Potassium is abundant in fruits, vegetables, dairy, legumes, lean meats and beans
- Before starting a potassium supplement, consult with your healthcare provider
Potassium Side Effects
Although potassium in the recommended amount is safe, excessive consumption or supplementation can have side effects. They include stomach irritation or irritability, nausea, diarrhea and stomach irritation. Hyperkalemia can cause muscle weakness and paralysis.
If you have kidney disease, or any other condition that can affect your potassium excretion, it is important to be extra cautious and seek advice from a doctor before taking supplements.
Conclusion
Potassium is an important nutrient for heart health. It can also reduce stroke risk and prevent kidney stone formation and bone loss. Many people don't consume enough potassium despite these health benefits. We can maximize the benefits of potassium by consuming more potassium-rich food or taking supplements with professional advice.
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