Spotlight On: Potassium

Potassium is not considered much by many people, but it is a crucial mineral. It’s one of the four key electrolytes: sodium, potassium, calcium and magnesium, all of which have really important roles to play in keeping your body running, let alone optimal. It always makes me a bit frustrated that people talk about sodium and calcium much more than the other two – which are much more important in a lot of ways.

Low Potassium Symptoms

Most people have too little potassium than too much (unless they have specific issues with eg. kidneys, aldosterone levels etc, or are taking too much as a supplement). Potassium is needed for your heart, muscles, nerves, blood pressure and fluid balance. It also helps regulate your hormones, insulin and glucose. Studies suggest it is protective against stroke, kidney stones and bone loss.

I most often suspect a potassium issue if a person is having muscle cramps or weakness, twitching or palpitations. Fatigue is another clue in some people. And low potassium is actually a cause of constipation or lack of gut motility too as the contractions are not happening as well as they should – and then this would lead to bloating, wind and abdominal cramping. Think too about menstrual cramps – could it be low potassium?

The balance between the electrolytes can also cause problems sometimes. For example, people supplementing with a lot of magnesium can push their potassium down if they’re not getting enough in their food. Some common meds like antibiotics, antifungals, diuretics and steroids can also lower it. Others like ibuprofen can raise it.

Too much sodium – especially as salt – can also lower potassium levels, which is why I always advise people have a mixed sodium and potassium salt such as Lo Salt or a more flavourful high potassium one like Herbamare in their shaker, or at least use mineral-richer unrefined salt like seasalt, for example. I use Maldon.

Here is a useful article all about potassium, how it affects the body, top foods and who should have more, and who should not. I note they give this advice at the end:

Older adults (>50 years)
A diet rich in fruit and vegetables that supplies 2.6-3.4 g/day of potassium should contribute to maintaining a low risk of chronic disease in generally healthy older adults. This recommendation does not apply to individuals who have been advised to limit potassium consumption by a health care professional.

Linus Pauling Institute

Testing Potassium Levels

One of the best ways to check your potassium levels is with a hair test, where you can also see it in balance with other electrolytes. I also like to see it done in red blood cell rather than serum. You can see Nutrient Tests here.

Increasing Low Potassium

If you find it low, start by adding more potassium-rich foods in and changing your salt. People always think of bananas when they want more potassium, but did you know that a baked potato, some dried apricots, raisins or prunes have much more? Most fruit and veg have good levels of potassium rather than sodium, so generally a diet with plenty of veg on your plate is likely to really help.

If you need more than that, there are supplements you can take but I prefer you get advice on these from your practitioner so that you don’t inadvertently mess up the balance of the electrolytes. It’s often safer to take a balanced product. Something like this DFH Electrolyte Synergy. That can actually be a useful powder to take after exercise, especially if you have sweated a lot or if you’ve been sick – both of which can deplete you of electrolytes.

Hope that helps! I’ve copied this post into the A-Z for you here.

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