Potassium

Potassium is an indispensable mineral for the optimal functioning of all biological units within the human corpus. Its primary responsibility is to ensure a stable equilibrium of electrolytes and maintain a balance of acidic and basic substances in the body. This mineral has a profound influence on the proper operation of several physiological systems and organs. However, both a dearth or superabundance of this mineral can lead to an array of undesirable outcomes, including but not limited to the endangerment of health and life. Therefore, it is imperative to maintain appropriate levels of potassium in the body to preserve and promote overall wellness.

Potassium in the body

Potassium is a chemical element categorized as a trace mineral, predominantly located within cells, constituting as much as 98% of the mineral's entirety. Its allocation in the body is primarily within muscles, with the remaining 20% distributed amongst red blood cells, bones, and liver. The human body lacks the ability to synthesize potassium intrinsically, making it an exogenous necessity.

Regarded as an electrolyte, potassium showcases high reactivity when amalgamated with water. The resulting solution produces ions with a positively charged electrical disposition, granting the ability to conduct impulses throughout the body. This particular trait of potassium holds immense importance in many fundamental physiological processes.

Potassium serves to regulate the amount of water within cells, ensuring water levels remain within their healthy parameters. Additionally, it functions to balance the action of sodium, which serves the same purpose but externally to cells. The regulation of fluid balance is critical in preserving and promoting overall health.

Potassium - how does it affect the body?

The effects of potassium cover many aspects of the human body. Among the most important, experts list:

• support of the action potential in nerve and muscle tissue
• secretion and control of hormones
• maintenance of the pH balance
• systemic blood pressure control
• support of vascular tone
• glucose and insulin metabolism
• control of gastrointestinal motility

A meta-analysis found that increasing daily potassium intake is associated with a lower risk of stroke, and also prevents kidney stones. 

A diet rich in potassium is particularly recommended for older people, as it helps to maintain adequate muscle mass. 

Potassium - dietary sources

It is well known that one of the best ways to provide essential nutrients is through appropriate dietary choices. Which foods contain the most potassium?

• fruit (e.g. oranges, grapefruit, bananas, kiwi)
• vegetables (e.g. potatoes, spinach, parsley, broccoli, cucumbers, courgettes, carrots)
• fish (e.g. tuna, halibut, cod, trout)
• nuts (especially almonds and pistachios)
• meat (including beef and pork)
• whole grain products

Potassium should be sought in fresh produce, as heat treatment causes losses that can reach up to 60% of the original value of the element. 

Adequate potassium

Experts are strongly convinced that maintaining adequate potassium levels is a key factor for the body's homeostasis. Both potassium deficiency and excess can cause various adverse effects, which in extreme cases may require medical intervention. It is imperative to recognise the signs and symptoms of each condition to prevent any potential health risks.

Hyperkalaemia: What Happens When There's Too Much Potassium?

Hyperkalaemia is a rare condition that occurs when the body has an excessive amount of potassium. Typically, the kidneys efficiently regulate the element's level and remove any excess amount from the body. However, individuals with poor kidney function or genitourinary diseases may experience hyperkalaemia due to impaired excretion of excess nutrients.

While abnormal heart function or nausea are common signs of high potassium levels, some people may not exhibit any noticeable symptoms. Suspected hyperkalaemia cases require immediate discontinuation of potassium supplements, and individuals should consult their doctor if necessary.

Hypokalaemia: How to Identify Potassium Deficiency?

Potassium deficiency usually occurs when the body loses a substantial amount of the element suddenly. This condition is commonly known as a temporary decrease, and it can be caused by vomiting, diarrhoea, or intensive physical exercise, which results in significant water loss from the body. While hypokalaemia may produce slight symptoms, it typically does not pose any health risks as long as the deficiency is corrected promptly.

Hypokalaemia, which is already a serious disorder associated with potassium deficiency, is susceptible to people suffering from kidney ailments, undergoing long-term antibiotic therapy and taking diuretics. Symptoms vary depending on the severity of the deficiency. The most common are:

• muscle weakness and/or cramps
• temporary intestinal obstruction
• fatigue and apathy
• reduced reflex response

In severe cases, symptoms include:

• breathing problems
• changes in heart rhythm
• muscle paralysis

It's worth remembering that deficiency is not just unpleasant - it's a life-threatening condition. At the same time, it takes very little to avoid it.