Potassium

Potassium is a mineral that is crucial for life. Potassium is necessary for the heart, kidneys and other organs to function normally.

Potassium uses

Most people who eat a healthy diet should get enough potassium naturally. However, many people don’t. We eat too many processed foods instead of whole, fresh foods. So the average person’s intake of potassium is lower than it should be.

Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders and infertility. For people with low potassium, doctors sometimes recommend an improved diet or potassium supplements.

Potassium deficiencies are more common in people who:

• take certain medicines, such as diuretics and certain oral contraceptives
• have physically demanding jobs
• are athletes
• have health conditions that affect their digestive absorption, such as Crohn’s disease
• have an eating disorder
• smoke
• abuse alcohol or drugs

Potassium doses and instructions for use

The UK recommended daily amount (RDA) of potassium for an adult is 3500mg. Getting this amount of potassium from your diet, with or without supplements, should be enough to keep you healthy.

Always take potassium supplements with a full glass of water or juice.  The UK advice is that taking 3700mg or less of potassium supplements a day is unlikely to be harmful.

Very high doses of potassium can be fatal.

Potassium food sources

Good natural food sources of potassium include:

• Bananas
• Avocados
• Nuts, such as almonds and peanuts
• Citrus fruits
• Leafy, green vegetables
• Milk
• Potatoes

Bear in mind that certain types of cooking, such as boiling, can destroy the potassium in some foods.

Potassium supplement information

Potassium supplements are sold as tablets, liquids and powders. At higher doses, potassium supplements require a prescription. As with any supplement, keep potassium supplements in a cool, dry place, away from humidity and direct sunlight.

Potassium warnings

• Side-effects. At normal doses, potassium is fairly safe. It may cause an upset stomach, nausea or diarrhoea. Some people have allergies to potassium supplements.
• Interactions. Potassium supplements may not be safe if you take medicines for diabetes or heart disease. Check with your doctor.
• Warnings. People with kidney disease, diabetes, heart disease, Addison’s disease, stomach ulcers or other health problems should never take potassium supplements without first consulting a doctor.
• Overdose. Signs of a potassium overdose include confusion, tingling sensation in the limbs, drop in blood pressure, irregular heartbeat, weakness and coma. Seek emergency medical help.