In the proper nutrition of every person, the daily supply of potassium plays a great role. This element should be supplied to the body as part of the basic diet, but some people may have a higher demand for it. Why is this macroelement so important for health and what exactly is it responsible for? When can its supplementation be indicated?
Potassium – properties of the element
In the case of a macroelement such as potassium, the properties are really numerous. It is one of the key elements for the health of the human body, which, together with sodium and chlorine ions, is part of cell membranes. Potassium, as a component of the cytoplasm, increases the permeability of cell membranes. The demand for this element changes with age. In the case of an adult, it is 3,500 mg, and in lactating women it increases to 4,000 mg per day. Why else should you strive to provide your body with the correct level of potassium?
Potassium – what is it responsible for?
Potassium primarily affects the proper water and electrolyte balance. Thus, it contributes to the proper concentration of organic compounds in body fluids (extracellular and intracellular) and the homeostasis of the entire body. In addition:
- Supports acid-base balance – contributes to the proper pH, i.e. maintaining the balance between cations and anions in the body.
- Participates in the conversion of glucose into glycogen – supports maintaining the proper level of glucose in the blood, which affects the perceived energy level, mental well-being and appetite.
- Supports the functioning of the nervous system – enables the conduction of nerve impulses, also supporting the proper functioning of the brain.
- Enables the proper functioning of the muscular system – takes part in the process of protein synthesis, which is the building block of muscle mass. As a calcium antagonist, it ensures proper muscle tension and their efficiency.
- Has an antioxidant effect – counteracts free radicals in the body, which are one of the main causes of cell damage and aging.
Potassium and physical activity
Physical exercise can significantly increase the body’s demand for potassium, as well as other elements important for water and electrolyte management. This applies to both sports and physical work, especially in the summer, when the air temperature rises, causing increased sweating. Check out more information on this topic in the article Supplementation for men – how to strengthen the body?
Increased demand for potassium – symptoms:
- muscle weakness,
- increased thirst,
- muscle cramps (especially in the thighs and calves)
- muscle tremors, for example in the eyelids,
- swelling of the limbs,
- a feeling of weakness and fatigue,
- drowsiness,
- hyperactivity
- difficulty concentrating.
If you experience the above symptoms, make an appointment with a doctor. The specialist will conduct a detailed medical interview, and if in doubt, will order additional tests to establish a reliable diagnosis.
Food sources of potassium:
It should be remembered that first and foremost we should obtain potassium from food. Our daily diet should be balanced and balanced. Potassium can be found in products such as:
- fruits – especially dried ones, such as figs, apricots and raisins are a good source of potassium. The element is also found in fresh fruits: bananas, kiwi oranges, avocados, cherries, plums,
- nuts,
- stones,
- seeds,
- whole grain products – groats, cereal products, bran,
- vegetables – tomatoes, beans, peas, broccoli, carrots, potatoes (preferably with the skin), beets,
- fish – especially oily sea fish,
- poultry – chicken, turkey,
- dairy products,
- cocoa.
Potassium supplementation
In certain cases, when we are unable to provide potassium from our diet for various reasons, we can consider supplementation. This element is found in single- or multi-ingredient products, such as vitamins and minerals for athletes. It is usually in the form of chloride or gluconate. You can choose dietary supplements in various forms, which you can adapt to your individual needs. In addition to tablets or capsules to swallow, there are effervescent lozenges to dissolve in water. Their advantage is the possibility of quick consumption as part of regular hydration of the body. It is worth choosing supplements without added sugar. Products with an attractive taste, for example with fruit juice powder, are still available.
Electrolytes with potassium
Potassium is an essential ingredient of products called electrolytes, i.e. dietary supplements with salt ions that supplement the level of key elements in the body. They contain sodium, potassium, calcium, magnesium, chloride and phosphate ions. Athletes, such as runners or cyclists, also like to reach for electrolytes. In their case, the choice also falls on isotonic drinks, which, in addition to electrolytes, also contain easily digestible carbohydrates that provide the body with energy.
Potassium – dosage
The optimal dosage of potassium depends on your weight, so it is worth consulting a doctor. Depending on the case, it is generally recommended to take 0.8-2 mmol of potassium per kg of body weight as a supplement. In adults, the maximum daily dose of potassium should not exceed 150 mmol per day.