Potassium supplementation - the most important rules

Potassium is an extremely important electrolyte that plays an important role in the functioning of the body. Although there is often more about magnesium or calcium, you should not forget about potassium. Its deficiencies can lead to a number of health problems, especially in the context of the cardiovascular and muscular systems. In this article, we will comprehensively raise issues related to potassium function, indications for its supplementation, optimal reception time, recommended doses and interactions with other substances.

Potassium - what is the function?

Biochemical and physiological role

Potassium (K⁺) is an intracellular cation and has many key functions in the body:

1. Osmotic pressure adjustment: Potassium is responsible for maintaining cellular tension and osmotic pressure, which is necessary for the proper functioning of the cells.
2. Nervous conductivity: Potassium plays an important role in conducting nerve impulses. Deficiencies can lead to muscle weakness and arrhythmias.
3. Muscle function: Is responsible for the correct muscle contractility, including myocardial muscle.
4. Acid-base balance: Potassium helps in maintaining the acid-base balance of the body.

When to take potassium? Indications

Potassium supplementation is recommended in several specific cases. First of all, in the case of hypokaliemia, i.e. a state in which there is a potassium deficiency. This situation is often caused by vomiting, diarrhea, excessive alcohol intake or the use of diuretic drugs. Another indication is hypertension; Studies suggest that increased potassium consumption can help reduce blood pressure. Also, heartbreak disturbances can be a premise for supplementation, because potassium helps to regulate heart function, and its deficiency can lead to arrhythmia. It is also worth considering potassium supplementation in the event of intensive physical exertion, because the physically active people lose potassium with sweat, which may require additional doses of this element.

Potassium supplementation - in the morning or evening?

The optimal time to take potassium supplements depends on several factors. Potassium absorption is best on an empty stomach, so it is recommended to take it on an empty stomach or before bedtime. There is also a matter of interaction with other drugs; If you use other supplements or medicines, potassium may interact with them. In this situation, it is worth consulting a doctor to find the most appropriate time of the day for supplementation.

How much potassium to take a day?

The recommended daily potassium doses vary depending on the age group and health. Adults should consume about 4,700 mg of potassium per day, while pregnant women need an increased dose of about 5100 mg per day. In the case of children and adolescents, the recommended potassium consumption depends on age and ranges from 3000 to 4500 mg per day.

Risk of overdose

Excess potassium can be as dangerous as its deficiency. Hyperkalamia, or excess potassium in the blood, can lead to arrhythmias, and in extreme cases to cardiac arrest.

What to combine and what to not combine potassium with?

Absorption supporting substances

• Magnesium: facilitates potassium absorption by cells.
• Vitamin B6: improves potassium metabolism in the body.

Absorbing substances

• Sodium: Excess salt in the diet can inhibit potassium absorption.
• Caffeine: in excess can increase potassium excretion from the body.

Potassium in the diet - natural sources

Potassium in the diet can be found in many natural sources. Bananas are one of the most famous sources of potassium, and medium banana provides about 400 mg of this element. Potatoes are also rich in potassium, with one medium potato containing about 900 mg. Spinach is another valuable source of potassium, with 100 g of fresh spinach supplying about 558 mg. Avocado is also an excellent source, one avocado can provide up to 975 mg of potassium. Finally, oranges and orange juice also provide potassium with a glass of juice containing about 500 mg of this element.

Summary

Potassium supplementation can be important for health maintenance, especially in the context of the cardiovascular and muscular systems. Remember, however, that both deficiency and excess potassium can be dangerous to health. Always consult a doctor before starting supplementation to choose the right dose and time to take the preparation.

Sources

Nih: Potassium Jama Network: Potassium Intake and Cardiovascular Health Journal of Clinical Medicine: Potassium and Hypertension