Are You Eating Enough Potassium?

The importance of potassium is highly underestimated. It is an electrolyte because when dissolved in water, it produces positively charged ions and conducts electricity, which is vital to the operation of our bodies. They play a role in conducting nervous impulses, contracting muscles, keeping you hydrated and regulating your body’s pH levels. As a nutrient, it helps reduce blood pressure, water retention, prevents osteoporosis, and kidney stones. (1) If you have hypokalemia, that means you have low levels of potassium in your blood. (5)

“Less than 2% of Americans meet the
US recommendations for potassium”

The DV for potassium for healthy individuals is 4,700 mg. Less than 2% of Americans meet the US recommendations (6) and since The Food and Drug Administration (FDA) limits over-the-counter potassium chloride supplements to less than 100 mg per serving (8) — just 2% of the U.S. daily recommendation – people need to get their daily potassium requirements from eating potassium rich foods.

Potassium Rich Foods

Below are some foods that are excellent sources of potassium based on how much potassium is in 3.5-ounces (100-grams) (3)

Whey powder 2,289 mg
Paprika 2,280 mg
Cocoa powder 1,524 mg
Seaweed, spirulina 1,363 mg
Tomato paste 1,014 mg
Beat greens 909 mg
Avocado 769 mg
Yams, baked 670 mg
Clams 625 mg
Dried apricots 581 mg
Spinach, raw 558 mg
Russet baked potato 550 mg
Soybeans, cooked 539 mg
Portobello mushroom 521 mg
Sweet potato, baked 475 mg
Salmon, Atlantic 384 mg
Beef, sirloin 384 mg
Bananas 358 mg
Coconut water 250 mg
Orange Juice 212 mg
Mango 168 g

Having the perfect balance of electrolytes is important for maintaining healthy blood pressure. (1) Most people know consuming too much sodium can increase blood pressure. Yet, few people know that too little potassium in the diet can have the same effect.

Potassium helps your kidneys get rid of excess sodium via urine. If there isn’t enough in the blood, the kidneys reabsorb the sodium back into the bloodstream, potentially leading to high blood pressure over time (2) Therefore, getting enough in your diet can help to maintain healthy blood pressure.

What causes low potassium levels?

Low potassium can be caused by: (4)

Frequent vomiting
Diarrhea, including diarrhea from abusing laxatives
Excessive sweating
Drinking too much alcohol
Drugs, including diuretics (which cause urination), antibiotics, and corticosteroids
Not taking in enough potassium due to a poor diet (less common)
Adrenal disorders (rarely, overactive adrenal disorders such as Cushing’s syndrome, primary aldosteronism)
Kidney disease (rarely, renal tubular acidosis)

Other causes are: (5)

Folic acid deficiency
Certain antibiotics
Diabetic ketoacidosis (high levels of acids called ketones in your blood)
Laxatives taken over a long period of time
Certain types of tobacco
Some asthma medications
Low magnesium

Several syndromes can be associated with low potassium, such as: (4 & 5)

Cushing’s syndrome
Gitelman syndrome
Liddle syndrome
Bartter syndrome
Fanconi syndrome

What are the symptoms of Hypokalemia?

Mild cases of hypokalemia may not cause symptoms, but severe cases might cause: (4)

Muscle twitches
Muscle cramps or weakness
Muscles that will not move (paralysis)
Abnormal heart rhythms
Kidney problems

Hypokalemia can affect your kidneys causing you to go to the bathroom more often. You may also feel thirsty. In severe cases, muscle weakness can lead to paralysis and possibly respiratory failure.

Potassium works with other minerals in your blood to keep you hydrated and healthy. When they are not in balance you can have other health issues.

Electrolyte Imbalances Are Bad for Your Health

Everyone needs electrolytes to survive because they provide the electrical charge you need to exist.

The electrolytes in human bodies include: (7)

sodium
potassium
calcium
bicarbonate
magnesium
chloride
phosphate

The kidneys and several hormones regulate the concentration of each electrolyte. If the level of one is too high, the kidneys filter it from the body, and different hormones act to restore a balance. Sometimes there is an imbalance, mostly with sodium and potassium. (7) Electrolyte imbalances often occur due to dehydration caused by excess heat, vomiting or diarrhea.

Severe electrolyte imbalances can cause symptoms:

Fatigue
Fast or irregular heartbeat
Numbness and tingling
Confusion
Muscle weakness and cramping
Headaches
Convulsions

Most people meet their electrolyte needs through a balanced diet, though imbalance may occur if you’re dehydrated due to illness or excess heat.

If you suspect you have an electrolyte imbalance, speak with your doctor.

Powerhouse Potassium Rich Smoothie Recipe

Prep time 5 min
Yield 2 servings

This Powerhouse Potassium Smoothie is creamy, fruity, and made with potassium-rich foods including avocado, mango, coconut water, spinach, cocoa, and banana.

1 medium-small banana, preferably frozen + 422 mg
1 cup packed fresh baby spinach + 167 mg
1 cup avocado, mashed +1115 mg
1 cup frozen chopped mango (or papaya) +227 mg
1 cup coconut water +600 mg
1 teaspoon honey
1 tbsp Cocoa Powder + 82 mg
Garnish with 1 tbsp crushed spirulina (dried seaweed) + 95 mg
Option: Add your favourite whey powder (58g) +1,350 mg
Per serving: (without optional Whey Powder) (3)

CAL: 347 | Potassium 1300 mg | Fat 18 g | Carb 51 g | Fiber 13 g | Sugars 21 g |
Sodium 173 mg | Iron 2 mg | Vitamin C 50 mg | Calcium 62 mg | Phosphorus 132 mg