Potassium: Benefits for Fluid Balance & Heart Health

Overview

As one of the most significant minerals in the body, you have most likely already heard of potassium. This vital nutrient helps balance blood pressure, regulate muscle and nerve function, and maintain optimal fluid levels, among other key functions.

The best way to derive enough of this nutrient is by consuming potassium-rich foods like leafy greens, whole grains, nuts, seeds, beans, starchy vegetables, fruits, and dairy products. However, most people in the U.S. do not take in enough potassium from their daily nutrition.

Registered dietitian Julia Zumpano, RD, LD explains,

If you’re eating a variety of different fruits, vegetables, nuts, and seeds, you’re most likely going to get enough potassium, but many people don’t get enough of it in their diets.

Our bodies do not produce potassium naturally, so if you are not getting enough from foods, taking a supplement is an option. Should you be taking extra potassium to boost your levels?

In this review, we discuss this essential mineral in detail, explore its health benefits, sources, and recommended dosages, and provide you with tips on how to choose the best potassium supplement.

What is Potassium?

Potassium is an essential mineral that exists in 98% of the body’s cells, and it plays a central role in several significant bodily processes and functions. As an electrolyte, potassium carries an electrical charge that helps balance fluid levels in the body, regulate muscle and nerve impulses, promote healthy blood pressure, support heart health, and optimize kidney function.

Keeping up your potassium intake could help lower the risk of cardiovascular disease and stroke. In addition, it helps keep the bones healthy and may reduce the risk of osteoporosis.

Available in a wide variety of nutrient-rich foods as well as supplements, this vital mineral also helps enhance insulin sensitivity to support healthy blood sugar levels and reduce fatigue. Let’s examine the properties, functions, and benefits of potassium in detail.

Health Properties and Benefits of Potassium

Potassium is one of the body’s most essential minerals, involved in multiple processes and functions in the body. Some of the primary potassium health benefits include the following:

Helps Balance Fluid Levels

Potassium is an electrolyte, which is an agent that develops an electrical charge when dissolved in water, and it is the primary electrolyte that promotes water balance inside the cells. It works with sodium, which promotes balance outside the cells, to optimize fluid levels.

Potassium also supports the kidneys in reabsorbing nutrients and regulating water excretion to improve overall fluid balance in the body. A scientific review in The Journal of Physical Chemistry A describes the hydration process of potassium and sodium by water molecules.

Supports Cardiovascular Health

One of the primary potassium benefits is supporting heart health and helping to regulate blood pressure levels. This electrolyte helps prevent water retention, preventing the possible negative effects of high sodium levels and helping to lower blood pressure. Potassium also supports the contraction of the heart muscle, and some evidence indicates it could help lower the risk of cardiovascular disease and stroke.

Helps Regulate Nerve Function and Muscle Contractions

As an electrolyte, potassium carries an electrical charge that helps support nerve function and facilitates the transmission of signals between neural cells. This allows the muscles to properly contract , including the heart muscle. Low potassium levels can sometimes lead to muscle weakness and cramps, which can be resolved by taking a supplement or consuming more potassium-rich foods.

Helps Balance Blood Sugar

Potassium plays a central role in regulating blood sugar levels in the body by helping insulin to work more effectively. The hormone insulin is central in transporting potassium to the cells from the bloodstream, and when blood sugar is too high, this mineral moves out of the cells to boost blood potassium levels.

In response, insulin then moves glucose into the cells to restore potassium balance. A research review published in Expert Review of Endocrinology & Metabolism concluded that low potassium levels increase the risk of type 2 diabetes.

Supports Kidney Function

The kidneys are responsible for filtering potassium from the blood, where it is excreted in our urine to prevent excess buildup of the mineral in the body. Potassium is essential to optimal functioning of the organ, and some evidence indicates that it helps prevent the development of kidney stones.

A review published in Pediatric Nephrology discussed the reciprocal relationship between potassium and the kidneys, and its possible role in helping to prevent hyperkalemia in patients with kidney disease.

Supports Bone Health

Potassium works synergically with magnesium to prevent calcium loss in the bones. Evidence indicates that it helps increase bone mineral density, and may decrease the chances of developing osteoporosis. A study published in Nutrition Research and Practice concluded that higher potassium levels were linked to better bone health and reduced risk of osteoporosis in Korean women.

Recommended Daily Intake

What potassium dosage should you be getting per day, including food and supplement sources? According to the National Institutes of Health, these are the recommended daily values for potassium intake:

• Adult Men: 3400 mg
• Adult Women: 2600 mg
• Pregnant Women: 2900 mg
• Breastfeeding Women: 2800 mg

Individuals who do not derive adequate levels of this vital mineral from their diets should consider taking a potassium supplement or a product like Power Pak Electrolyte Powder.

In addition, there are medical conditions and medications that can slow absorption. If you think your potassium levels are low, see a physician for a blood test and to discuss supplementation.

What Foods Are Highest in Potassium?

The ideal way to meet the recommended daily intake is to include an abundance of potassium-rich foods in your diet. Some of the best food potassium sources include:

• Legumes: lentils, peas, beans
• Vegetables: spinach, broccoli, beets, potatoes, sweet potatoes
• Fruits: avocados, raisins, apricots, bananas, dates, oranges
• Dairy Products: milk, yogurt, cheese
• Meats: beef, chicken, pork
• Fish: salmon, tuna, halibut, mackerel
• Nuts and Seeds: cashews, almonds, pumpkin seeds, sunflower seeds
• Whole Grains: brown rice, quinoa, bulgar, oats, whole wheat pasta

Side Effects and Safety

When taken at the recommended daily intake it should not lead to potassium side effects, however, taking in too much or too little of this mineral can lead to issues.

If you have a mild potassium deficiency, you may not notice changes, but if you have a serious lack of this mineral you may experience some of the following symptoms:

• Muscle weakness
• Fatigue
• Constipation
• Tingling or numbness
• Heart palpitations or irregular heartbeat
• Excess thirst
• Confusion

In addition, taking in too much potassium daily may lead to a condition called hyperkalemia, which does not lead to serious symptoms if it is mild, However, in severe cases, you could experience some of the following issues:

• Shortness of breath
• Muscle weakness
• Irregular or slow heart rate
• Tingling or numbness
• Chest pain

Several common medications preclude the use of potassium supplements or excess intake from foods and individuals with kidney disease should also limit their intake.

In addition, some medications block potassium absorption, and individuals who take them may require additional supplementation. If you are concerned about your potassium levels or want to take a supplement, see a healthcare practitioner for approval and dosing advice.

How Do You Choose a Potassium Supplement?

Potassium supplements are available in power, capsule, or gummy form, and this key mineral is also incorporated into some multivitamins. There are several types of potassium, but three are most commonly included in supplements and vary in their primary benefits:

Potassium Chloride – The most highly bioavailable form of this essential mineral, it is best for individuals with low potassium levels and helps lower blood pressure. As we said in our review of Performance Lab Potassium, it is very well-tolerated with no serious side effects.

Potassium Citrate – This form of potassium helps treat kidney stones, and it is ideal for supporting cardiovascular health and boosting energy levels.

Potassium Gluconate – This form is also used to help resolve low potassium levels (hypokalemia), and often in the treatment of a condition called renal tubular acidosis.

What else should you look for in a potassium supplement? Consider the following tips and recommendations:

• Choose a product that is manufactured safely in an FDA-registered, GMP-certified facility and independently third-party tested for purity and quality.
• Look for a supplement that is free of chemical or artificial additives, toxins, or added ingredients that could lead to an allergic reaction.
• Choose a brand made by a known, highly reputable manufacturer known for delivering safe, quality products.
• As optimal dosages may vary depending on age, health status, and medications taken, consult with a healthcare practitioner before taking a potassium supplement.

FAQs About Potassium

Q: What does potassium do in the body?

A: Potassium is an essential mineral and electrolyte that helps balance fluid levels in the body, regulate muscle contractions and nerve impulses, optimize blood sugar, lower blood pressure, and support the health of the bones, kidneys, and heart.

Q: What food has the highest amount of potassium?

A: The food with the highest amount of potassium is white beans, with 1000 mg per cooked cup. Other very high-potassium foods include spinach, potatoes, mushrooms, kidney beans, apricots, bananas, beef, and orange juice.

Q: Who should take a potassium supplement?

A: Individuals who do not derive enough of this mineral from food sources should consult a healthcare practitioner to have their levels tested and discuss taking a potassium supplement. In addition, certain medical conditions and medications may deplete your levels, in which case supplementation may be required.

Q: Does vitamin D increase potassium?

A: Yes, taking vitamin D with potassium can help increase its levels in the body. It does this by regulating levels of both calcium and potassium and boosting the reabsorption of potassium by the kidneys. It’s often a good idea to look for a supplement with both of these nutrients.

Q: How can I raise my potassium quickly?

A: You can increase your potassium levels quickly by consuming foods rich in this mineral, like leafy greens, white beans, bananas, apricots, and beef, and you can also consult with a healthcare provider about taking a daily potassium supplement.

Conclusion

Taking in enough of the essential mineral potassium daily is vital for multiple processes in the body, including optimizing fluid levels, supporting heart, kidney, and bone health, regulating muscle and nerve function, and balancing blood sugar.

Naturally, the best way to keep your levels in balance is to include potassium-rich foods in your diet, but many people do not take in adequate amounts of this vital nutrient daily. If you think you may be low in potassium, consult a healthcare practitioner to get your levels checked and discuss taking a supplement.

13 sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] The Power of Potassium: Why You Need This Essential Mineral: https://health.clevelandclinic.org/potassium
[2] Hydration Phenomena of Sodium and Potassium Hydroxides by Water Molecules: https://pubs.acs.org/doi/10.1021/jp063726b
[3] Potassium and Hypertension: A State-of-the-Art Review: https://academic.oup.com/ajh/article/37/2/91/7286227?login=false
[4] Potassium Effects on Skeletal Muscle Contraction: Are Potassium-Metabolic Interactions Required For Fatigue? https://link.springer.com/article/10.1007/s00421-023-05313-1
[5] Potassium and Risk of Type 2 Diabetes: https://pmc.ncbi.nlm.nih.gov/articles/PMC3197792/
[6] Potassium and the Kidney: A Reciprocal Relationship With Clinical Relevance: https://pmc.ncbi.nlm.nih.gov/articles/PMC9395506/
[7] The Association of Potassium Intake With Bone Mineral Density and The Prevalence of Osteoporosis Among Older Korean Adults: https://pmc.ncbi.nlm.nih.gov/articles/PMC6997142/
[8] Potassium: https://ods.od.nih.gov/factsheets/Potassium-Consumer/
[9] Potassium Intake and Human Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC10973985/
[10] Potassium Intake, Bioavailability, Hypertension, and Glucose Control: https://www.mdpi.com/2072-6643/8/7/444
[11] Dietary Potassium Intake and 20-Year All-Cause Mortality in Older Adults: The Rancho Bernardo Study: https://www.tandfonline.com/doi/abs/10.1080/21551197.2021.1885559
[12] Dietary Intake and Sources of Potassium in a Cross-Sectional Study of Australian Adults: https://pubmed.ncbi.nlm.nih.gov/31817767/
[13] The Role of Dietary Potassium in Hypertension and Diabetes: https://link.springer.com/article/10.1007/s13105-015-0449-1

Evan Jensen, CPT

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about health, fitness, nutrit Read Full Bio