POTASSIUM
Q What is potassium?
A Potassium is a soft, silvery-white metal so chemically active that it is found in nature only in compounds. It is one of the most abundant minerals in the body, unlike sodium, which is found mostly in the fluid outside of the cells, potassium is located almost entirely within the cells. It is concentrated chiefly in muscles, but is also found in skin and other tissues. The body does not store potassium, but must people constantly replenish it through their diet.
Q What role does potassium play in the body?
A It plays a major role in many important functions, including muscle contraction, nerve conduction, regulation ot heartbeat, energy production and the manufacture of genetic material and protein. Its primary role is concerned with the electrical excitability of nerve and muscle fibers.
Q. Has potassium deficiency been associated with any diseases?
A. Potassium deficiency is a disease in its own right. It causes impaired nerve and muscle function, including heart malfunction, weakness varying from slight to total paralysis, and intestinal malfunction sometimes amounting to total failure of peristalsis.
Q. Is an increased intake of potassium ever used to treat high blood pressure?
In several studies, increased dietary intake or potassium supplementation resulted in a modest lowering of blood pressure in people with high blood pressure.
Q How is potassium thought to lower blood pressure?
A .Potassium interacts with sodium to regulate the body's fluid balance. Potassium enhances excretion of sodium through the urine, which leads to a decrease in blood volume, which in turn leads to a drop in blood pressure, Potassium depletion makes the body retain more fluid in response to a large dose of salt.
Q Is potassium used to treat any other physical problems?
A Potassium is added to sports drinks to replace the 700 to 800 mg of potassium that can be lost in a few hours heavy sweating. Although potassium depletion leads to muscle weakness and fatigue, extra potassium will not improve athletic performance in someone who is not deficient
Q. How much potassium do people get in their diets?
A .Studies show that potassium intake varies widely. People who eat large amounts of fruits and vegetables may get up to 8 to 10 grams a day of potassium. Most people get about 2,500 mg a day. People who follow the recommendation to eat three vegetables and two fruits a day would get about 3,500 mg of potassium a day. This falls right in the middle of potassium experts' recommendations of 3,000 to 4,000 mg a day - equivalent to eight bananas or 3 baked potatoes.
POTASSIUM
QUICK-REFERENCE GUIDE
RNI
Since potassium is found in most foods and is seldom if ever lacking in diets, there is no RNI for potassium. An estimated minimum requirement is 1,600 to 2,000 mg a day,
Sources
Fruits (including bananas) and vegetables and their juices are the best sources, baked potatoes, yams, avocados, prunes, beet greens, carrot juice and raisins all offer good amounts of potassium, as do shellfish and beans.
Signs of Deficiency
This is rare. Effects include fatigue, weakness, muscle pains, abnormal heartbeat, drowsiness and irrational behaviour.
Risks for Deficiency
People who use potassium-depleting diuretics (blood-pressure reducing drugs that work by increasing output) are at highest risk of deficiency. People who sweat a lot or who have chronic diarrhoea are also at increased risk of deficiency.
Possible Toxicity Problems
High doses of several grams - the result of misuse of supplements or salt substitutes - can result in heart failure. Other symptoms of toxicity include muscle weakness, mental confusion, numbness and tingling of the extremities, and cold, pale skin. Potassium supplements should be used only on medical advice. . People with diabetes or kidney problems, people taking a potassium-sparing diuretic called spironolactone, and people taking ACE inhibitors may all retain potassium. They should not take potassium supplements except on medical advice.
Q What is potassium?
A Potassium is a soft, silvery-white metal so chemically active that it is found in nature only in compounds. It is one of the most abundant minerals in the body, unlike sodium, which is found mostly in the fluid outside of the cells, potassium is located almost entirely within the cells. It is concentrated chiefly in muscles, but is also found in skin and other tissues. The body does not store potassium, but must people constantly replenish it through their diet.
Q What role does potassium play in the body?
A It plays a major role in many important functions, including muscle contraction, nerve conduction, regulation ot heartbeat, energy production and the manufacture of genetic material and protein. Its primary role is concerned with the electrical excitability of nerve and muscle fibers.
Q. Has potassium deficiency been associated with any diseases?
A. Potassium deficiency is a disease in its own right. It causes impaired nerve and muscle function, including heart malfunction, weakness varying from slight to total paralysis, and intestinal malfunction sometimes amounting to total failure of peristalsis.
Q. Is an increased intake of potassium ever used to treat high blood pressure?
In several studies, increased dietary intake or potassium supplementation resulted in a modest lowering of blood pressure in people with high blood pressure.
Q How is potassium thought to lower blood pressure?
A .Potassium interacts with sodium to regulate the body's fluid balance. Potassium enhances excretion of sodium through the urine, which leads to a decrease in blood volume, which in turn leads to a drop in blood pressure, Potassium depletion makes the body retain more fluid in response to a large dose of salt.
Q Is potassium used to treat any other physical problems?
A Potassium is added to sports drinks to replace the 700 to 800 mg of potassium that can be lost in a few hours heavy sweating. Although potassium depletion leads to muscle weakness and fatigue, extra potassium will not improve athletic performance in someone who is not deficient
Q. How much potassium do people get in their diets?
A .Studies show that potassium intake varies widely. People who eat large amounts of fruits and vegetables may get up to 8 to 10 grams a day of potassium. Most people get about 2,500 mg a day. People who follow the recommendation to eat three vegetables and two fruits a day would get about 3,500 mg of potassium a day. This falls right in the middle of potassium experts' recommendations of 3,000 to 4,000 mg a day - equivalent to eight bananas or 3 baked potatoes.
POTASSIUM
QUICK-REFERENCE GUIDE
RNI
Since potassium is found in most foods and is seldom if ever lacking in diets, there is no RNI for potassium. An estimated minimum requirement is 1,600 to 2,000 mg a day,
Sources
Fruits (including bananas) and vegetables and their juices are the best sources, baked potatoes, yams, avocados, prunes, beet greens, carrot juice and raisins all offer good amounts of potassium, as do shellfish and beans.
Signs of Deficiency
This is rare. Effects include fatigue, weakness, muscle pains, abnormal heartbeat, drowsiness and irrational behaviour.
Risks for Deficiency
People who use potassium-depleting diuretics (blood-pressure reducing drugs that work by increasing output) are at highest risk of deficiency. People who sweat a lot or who have chronic diarrhoea are also at increased risk of deficiency.
Possible Toxicity Problems
High doses of several grams - the result of misuse of supplements or salt substitutes - can result in heart failure. Other symptoms of toxicity include muscle weakness, mental confusion, numbness and tingling of the extremities, and cold, pale skin. Potassium supplements should be used only on medical advice. . People with diabetes or kidney problems, people taking a potassium-sparing diuretic called spironolactone, and people taking ACE inhibitors may all retain potassium. They should not take potassium supplements except on medical advice.
