Where is potassium found?
Potassium is mainly found in unprocessed foods. In order to meet daily needs, the focus is on plant foods in particular. Vegetables and fruit, but also whole grains, nuts, potatoes and pulses are essential sources of potassium. Animal foods, on the other hand, tend to be low in potassium. The mineral is water-soluble, which is why much of it is often lost during washing, cooking, and processing.
How does potassium work in our body?
Potassium contributes to a normal function of the nervous system and to normal muscle function. It also helps maintain normal blood pressure. If you suffer from exhaustion, muscle cramps, or fatigue, this can often indicate a lack of potassium. More severe signs can range from constipation and numbness of various limbs to paralysis and cardiac arrhythmia. A severe deficiency can lead to cardiac arrest.
About 75% of men and 90% of women in Germany do not achieve the recommended daily intake of 4 g potassium.
Potassium also regulates the water balance in our bodies and thus has a decisive influence on the acid-base balance. The daily requirement for an adult is about 4 g per day. However, the intake of potassium-rich, vegetable foods is significantly reduced compared to earlier times in our often meat-rich diet. According to the National Consumption Study II (NVS II), the median potassium intake in Germany is 3.1 g/day for women and 3.6 g/day for men. About 75% of men and 90% of women do not achieve the recommended daily intake.
Potassium and magnesium
Magnesium and potassium communicate at different levels. Studies have shown that a combined intake of potassium and magnesium can increase the body’s intake of magnesium by 40%. Conversely, magnesium improves the cellular utilization of potassium. In various diseases, deficiency symptoms of the two usually occur in combination.
Potassium and sodium
These two minerals are also extremely closely related in our body. The two are regarded as antagonists, which means that too much sodium can lead to a lack of potassium and vice versa. Therefore, the ratio of the two to each other is more important than the individual mirrors. The World Health Organization (WHO) recommends a balanced ratio of the two minerals to each other, i.e. 1:1, with a slight overhang towards potassium.
Potassium and magnesium deficiency and cardiac risk
Potassium and magnesium deficiencies can be caused by medication. This is particularly the case in patients with high blood pressure and heart failure. This can lead to cardiac arrhythmia and a reduction in glucose tolerance (sugar load). This is one of the first signs of diabetes.
Potassium lowers high blood pressure
On the basis of a meta-analysis of 33 controlled studies with a total sample of 2,609 patients, it was found that the intake of potassium salts leads to a strong reduction in blood pressure. The interaction of the two minerals is particularly advantageous for patients with an increased intake of sodium. Diuretics, i.e. drugs that are used to lower high blood pressure and thus also promote urine production, lead to a reduction in the potassium level in the blood. An intake of 2 to 5 g potassium daily has been shown to be effective for high blood pressure.
Potassium and competitive sports
Potassium deficiency can lead to muscular weakness and cramps as well as to general states of exhaustion. Potassium and glycogen (also known as animal starch) are stored in the muscle and converted into glucose during exercise to provide our body with more energy. Therefore a replenishment of the glycogen storage is necessary in the regeneration phase. If you exert yourself physically, you will lose a lot of potassium through perspiration. In order to be able to use our energy reserves, it is recommended that endurance athletes in particular have a sufficient supply of potassium and magnesium before they engage in sporting activities. Electrolyte drinks with 300 to 400 mg potassium per litre are particularly suitable to compensate for the loss of sweat.
Medicine and potassium
The potassium level in our body is also negatively affected by some medications. The following drugs interfere with the potassium balance and can increase the risk of potassium deficiency: aminoglycosides, beta-blockers, mineralocorticoids, theophylline, neomycin, penicillins, carbenoxolone, cisplatin, glucocorticoids such as cortisol, laxatives and non-potassium-saving diuretics (thiazides, loop diuretics). A wide range of treatments are available, so keep an eye on your potassium status.
