Potassium is an electrolyte that plays an active role in various cell and nerve functions. It is needed in all tissues of the body and is naturally found in many foods and commercially available supplements. Potassium is involved in maintaining the normal levels and functions of both intracellular and extracellular fluids. It also helps regulate blood pressure and aids in muscle contractions. As one of the essential minerals, potassium is effective in maintaining homeostasis for children, adults, the elderly, and athletes. If you are asking “What is potassium?” you can continue reading the article.

What is Potassium?

Potassium is a mineral that functions as a cation within cells in the body. An adult contains about 40-50 mmol (approximately 1.6-2.0 g) of potassium per kilogram of body weight. Extracellular potassium levels are tightly controlled. The total body potassium reflects the sum of lean tissues. About 90-95% of this potassium is located inside the cells of muscles and bones. Therefore, an individual’s potassium levels can vary parallel to their muscle mass. As an intracellular cation, potassium is responsible for signal transmission in muscle and nerve cells. It also plays roles in acid-base regulation. Potassium taken in through diet and supplements is primarily excreted through urine, with about 80-90% of excess potassium being excreted this way, while the remainder is eliminated through feces and sweat. Some of the potassium filtered by the kidneys is reabsorbed back into the body.

Potassium functions are related to other minerals like sodium and magnesium. Sodium, closely associated with potassium, plays an active role in maintaining physiological balance. Together with sodium, potassium is critical in the progression of chronic and cardiovascular diseases. An increase in the body’s sodium level increases the need for potassium. The high blood pressure caused by sodium is balanced with potassium, which also helps relax blood vessels, thereby reducing cardiovascular risks. Additionally, the potassium mineral can play a supportive role in managing and treating health issues such as chronic diseases, stroke, hypertension, and osteoporosis.

What is Potassium?

Potassium can be obtained from a diet containing fruits and vegetables, meat, poultry and fish, dairy and dairy products, legumes, and nuts in varying amounts. Due to certain health conditions (chronic diseases and medications, etc.), body potassium levels may be low, which can lead to mild or severe symptoms. Hypokalemia can be treated with potassium supplements or medication. Conversely, excessive supplement and food intake, some medications, and health problems can lead to higher than normal levels of potassium in the blood. Known as hyperkalemia, this condition can become serious and life-threatening. Processed and high-salt foods, excessive grain consumption, and lower intake of fruits and vegetables can contribute to inadequate dietary potassium levels. Particularly in athletes, potassium can affect body fluid balance, blood pressure, and heart rate, impacting energy metabolism and aiding athletic performance.

What is Potassium Used For? What are the Benefits of Potassium?

Potassium is a crucial electrolyte involved in the functions of many organs and systems. In response to the question, “What does potassium do?” its functions can include:

• Signal transmission in nerve cells,
• Contraction of skeletal and heart muscles,
• Transport of nutrients into cells,
• Removal of waste products from cells,
• Balancing sodium levels,
• Regulating blood pressure,
• Facilitating calcium excretion,
• Preventing the formation of kidney stones,
• Reducing the risk of developing osteoporosis.

Among the benefits of potassium, it can play a role in reducing the risk of heart and vascular diseases and strokes. By balancing the effects of sodium on blood pressure, it can help prevent the development of hypertension. In individuals with high blood pressure, adding potassium-rich fruits and vegetables to the diet can help lower systolic and diastolic blood pressure. Hypertension is considered a risk factor for stroke. According to studies, individuals with higher levels of potassium have a lower incidence of stroke. Additionally, potassium, which has protective effects on the kidneys and bones, can help prevent chronic kidney damage. As an alkaline metal, potassium supports the reduction of calcium excretion in urine, thereby creating a positive calcium balance. It plays a role in preserving bone mass and preventing osteoporosis, thus having particularly positive effects on bone health. It may also be related to overall muscle health and the prevention of falls.

What is Hyperkalemia?

The question “What is hyperkalemia?” refers to a condition where there is an excess of potassium in the blood, known as “hyperkalemia.” In healthy individuals, excess potassium is eliminated through urine, sweat, and feces. However, in some cases, excess potassium may not be excreted, leading to hyperkalemia. This condition is often caused by advanced kidney diseases, medications that reduce potassium excretion (such as non-steroidal anti-inflammatory drugs), diets high in potassium (>4,700 mg/day), and potassium supplements. Additionally, type 1 diabetes, Addison’s disease, chronic alcoholism, HIV, liver disease, and congestive heart failure can be risk factors for hyperkalemia. In such situations, potassium intake may need to be regulated under the guidance of a doctor and dietitian. Normal blood potassium levels are between 3.6-5.2 mmol/L. Levels above 5.5 mmol/L indicate hyperkalemia, and levels above 6.5 mmol/L may require medical intervention.

In healthy individuals, regular potassium supplementation can elevate plasma potassium levels but usually stays within the normal range. However, excessive doses of potassium supplements or salt substitutes can exceed the kidney’s capacity to excrete minerals, leading to acute hyperkalemia. This can also cause some gastrointestinal side effects. Hyperkalemia is often asymptomatic, but severe elevations can produce symptoms. Mild hyperkalemia may develop gradually or recur frequently, often causing symptoms such as abdominal pain, diarrhea, nausea, and vomiting. Severe hyperkalemia can adversely affect the muscles and heart, posing a life-threatening risk. This can result in arrhythmias, chest pain, palpitations, muscle weakness, numbness and tingling, and even paralysis.

The treatment for hyperkalemia varies depending on the severity of the condition. Treatment options include the use of diuretics and potassium-binding drugs, intravenous therapy, and dialysis. Diuretics, which stimulate frequent urination and facilitate the excretion of electrolytes like potassium, are commonly used. Potassium-binding drugs are a treatment option that facilitates the elimination of potassium through feces. Additionally, the restriction or discontinuation of certain current medications such as blood pressure drugs may be necessary. In cases of kidney failure and uncontrolled hyperkalemia, dialysis may be required. Dialysis helps remove excess electrolytes from the blood.

A serum potassium level below 3.6 mmol/L can be identified as hypokalemia. Severe hypokalemia can adversely affect muscle contractions and damage heart functions.

Potassium deficiency may not show early symptoms. However, mild potassium deficiency can manifest itself with primary symptoms such as heart palpitations, fatigue, constipation, and muscle weakness. Tingling and numbness can occur. In cases of moderate and severe hypokalemia, where serum potassium levels drop below 2.5 mmol/L, symptoms include polyuria (frequent urination), polydipsia (excessive thirst), muscle cramps, hypotension, arrhythmias, and dizziness. Severe muscle weakness, which can result in fainting or paralysis, may occur. Additionally, individuals with kidney disease may develop encephalopathy, glucose intolerance, weak respiration, and muscle paralysis. Oral potassium supplements are recommended in cases of mild hypokalemia. Severe potassium deficiency may require intravenous potassium administration. Furthermore, a reevaluation of the medications being used may be necessary. If you are asking “What contains potassium?” you can continue reading the article for more information.

What Foods Contain Potassium?

Potassium is found in a variety of plant and animal foods and beverages. Particularly, fruits and vegetables are rich sources of potassium. About 85-90% of dietary potassium is absorbed in the intestines. The forms of potassium found in fruits and vegetables include potassium citrate, potassium sulfate, and potassium phosphate. Potassium chloride is more commonly used in salt substitutes and dietary supplements. To answer the question, “In which foods can potassium be found?” here is a list:

• Dried fruits such as apricots, prunes, peaches, and grapes,
• Legumes like beans, lentils, and soybeans,
• Vegetables such as potatoes, squash, spinach, broccoli, tomatoes, and asparagus,
• Fruits like bananas, melons, avocados, oranges and orange juice, apples, and grapefruits,
• Plant-based milks such as soy and almond milk, as well as cow’s milk and yogurt,
• Meats like chicken, turkey, beef, salmon, and tuna,
• Nuts such as cashews, hazelnuts, peanuts, and almonds,
• Coffee and tea.

Starchy foods like whole wheat flour and brown rice contain higher amounts of potassium compared to white rice and white wheat flour. In addition to naturally occurring potassium in foods, dietary supplements can also contain potassium. Not all mineral supplements or multivitamins include potassium, but specific potassium supplements are available. The most commonly used form is potassium chloride, but other forms like potassium aspartate, phosphate, citrate, gluconate, and bicarbonate can also be used. Potassium gluconate generally has a high absorption rate, and potassium chloride can be more effective in liquid form. Potassium chloride tablets do not absorb as quickly as liquid forms.

Potassium plays a significant role in maintaining body fluid balance and should be used cautiously, especially in individuals with kidney disease or elderly individuals, as kidney function to remove potassium can decrease with age. Therefore, consulting a doctor before using potassium supplements is advised. Additionally, oral products that provide excessive potassium intake can be associated with lesions in the small intestine.

Does Potassium Affect Sports Performance?