by making it harder to recharge all those tiny batteries and maintain the normal membrane potential of cells in the body.
What Are the Causes of Potassium Deficiency?
• Potassium deficiency often is caused by long-term use of diuretics, alcoholism, severe vomiting, diarrhea, and anorexia.
• Potassium deficiency is rarely caused by insufficient dietary intake.
Prevention and Treatment of Diseases
• Prevention. Meta-analysis confirms that potassium supplements can help prevent hypertension (78) and stroke (108).
• Treatment. Meta-analysis confirms that potassium supplements can help treat hypertension (78) and stroke (108).
Which Food Items Are Potassium Rich?
Many foods are rich in potassium, including acorns, pumpkins, potatoes, spinach, bananas, oranges, avocados, lima beans, cantaloupes, tomatoes, salmon, and cod. Sweet potatoes, watermelons, and legumes are also excellent sources of potassium.
This list of potassium-rich food items is adapted information provided by the USDA.
| FOOD | PORTION | POTASSIUM CONTENT, MG | % DAILY REFERENCE VALUE |
|---|---|---|---|
| Potato | 1 | 926 | 26 |
| Plum (dried) | ½ cup | 637 | 18 |
| Raisins | ½ cup | 598 | 17 |
| Plum juice | 6 ounces | 528 | 15 |
| Banana | 1 | 422 | 12 |
| Spinach (cooked) | ½ cup | 420 | 15 |
| Orange juice | 6 ounces | 372 | 12 |
| Tomato | 1 | 292 | 8 |
| Sunflower seeds | 1 ounce | 241 | 7 |
| Almonds | 1 ounce | 200 | 6 |
Daily reference value of potassium is 3.5 g according to the 2013 FDA food-labeling guidelines.
What Are the Recommended Dietary Allowances for Potassium?
| 1–3 years | 3.0 g |
| 4–8 years | 3.8 g |
| 9–13 years | 4.5 g |
| 14–18 years | 4.7 g |
| 19 years and older | 4.7 g |
There is currently no upper intake limit for potassium.
Potassium Supplements
• Type. In the marketplace, commonly found potassium supplements include potassium carbonate, potassium citrate, potassium gluconate, potassium acetate, and potassium chloride. At least 90% of potassium ingested from foods or supplements is readily absorbed in the intestines. Potassium gluconate has a less bitter taste.
• Dosage. When purchasing potassium, pay attention to product labeling. Potassium gluconate supplements may contain only 20% potassium and 80% gluconate. A 500-mg tablet of potassium gluconate may contain only 100 mg of potassium unless stated otherwise on the labeling.
• Hypertension. Potassium supplements lower blood pressure. Randomized controlled clinical studies have shown that potassium supplements taken at a dose of 1 g daily for one month lowered blood pressure from 151/93 to 138/88 in the supplement group compared to no significant change in blood pressure in the placebo group. Potassium supplements can be taken with meals to avoid nausea or vomiting.
• Hypercalcemia. Potassium supplements mitigate hypercalcemia, a high blood calcium condition that could trigger the formation of kidney stones. Potassium supplementation at a dose of 2 g daily has been found to reduce hypercalcemia by 30%.
Safety Issues
• Side effects. Taking potassium supplements at a dose of 18 g daily can give rise to hyperkalemia, a high blood potassium condition characterized by numbness in the extremities, weakness, and temporary paralysis. Other potential side effects of high-dose potassium supplements are nausea, vomiting, and diarrhea.
What Types of Drugs May Interact with Potassium?
• Hyperkalemia. Hyperkalemia can be triggered by heart disease drugs, nonsteroidal anti-inflammatory drugs, anticoagulant drugs, and antihypertensive drugs.
• Hypokalemia. Hypokalemia can be precipitated by adrenalin, bronchodilators, diuretics, and antibiotics.
Sodium is an essential element. The human body contains about 200 g of sodium—about 0.4% of the body’s weight. Sodium exists in an ionic form that is distributed widely in the extracellular fluids of all organs and tissues, such as in the blood and lymphatic fluid. Sodium concentration in the human body is equivalent to that in seawater. The main dietary sources of sodium ion are seasonings used in cooking and table salt.
What Are the Major Functions of Sodium Ion?
• Membrane potential. Sodium ions and potassium ions help maintain the proper membrane potential in every cell in the body. The membrane potential of the cellular membrane controls the traffic of substances into or out of a cell as well as the transmission of nerve messages
