Potassium is one of the most important minerals the body needs to function properly. Despite its importance, many people do not consume adequate amounts through their diet. This mineral is essential for the functioning of our muscles, nerves and heart, and is essential for maintaining a proper fluid balance in the body. In this blog, we’ll explore what potassium is, how it can benefit your health and how to make sure you’re getting enough of this vital mineral.

What is potassium?

Potassium is a mineral and an electrolyte, which means that it helps balance fluids in the body, as well as being crucial for the transmission of nerve impulses and muscle contraction. Approximately 98% of the body’s potassium is found in cells, with the highest concentration located in muscles and bones. Potassium works together with sodium to maintain water and electrolyte balance in the body.

Benefits of Potassium

1. Regulates Muscle and Nerve Function: Potassium is vital for muscle contraction and nerve function. Adequate potassium helps prevent muscle cramps and improves physical performance, especially during strenuous activity.
2. Controls Blood Pressure: A high potassium intake is associated with lower blood pressure, as it counteracts the effects of sodium and helps relax blood vessel walls. This may reduce the risk of cardiovascular disease and improve heart health.
3. Maintains Fluid Balance: Potassium works together with sodium to regulate the volume of fluids in the body. Maintaining this balance is essential for cellular function, digestion and nutrient transport.
4. Prevents Muscle Cramps: Muscle cramps, especially during exercise or after strenuous physical activity, are a common problem. A deficiency of potassium can contribute to these cramps, but adequate intake can reduce them and improve post-exercise recovery.
5. Improves Bone Health: Some studies suggest that potassium may help protect bones by neutralizing acids in the body. This may help prevent bone loss and reduce the risk of fractures.

Sources of Potassium

Potassium is found in a variety of foods, and eating a balanced diet rich in fruits, vegetables, legumes and nuts is the best way to ensure an adequate supply. Some of the best natural sources of potassium include:

• Bananas: Famous for their potassium content, they are an excellent source of this mineral.
• Avocados: In addition to being rich in healthy fats, avocados are a great source of potassium.
• Spinach: Green leafy vegetables such as spinach are very rich in potassium.
• Potatoes: Potatoes, especially when eaten with the skin on, are an excellent source of potassium.
• Nuts and seeds: Almonds, walnuts and sunflower seeds contain significant levels of potassium.

How Do You Know If You Need Potassium Supplements?

While most people can get enough potassium from their diet, some situations can increase the risk of deficiency. These include:

• Unbalanced diets: People who do not eat enough fruits and vegetables may have difficulty getting adequate potassium.
• Health conditions: Conditions such as kidney disease, diabetes or digestive system disorders can make it difficult to absorb potassium.
• Use of certain medications: Diuretics and other medications that affect fluid balance can reduce potassium levels in the body.
• High-performance sport: When performing demanding physical exercise, the athlete is subjecting his or her body to potassium and sodium loss through sweating. Without sufficient potassium, the muscles will not be able to generate the nerve impulses needed to control these contractions.

According to the WHO, an adequate intake for adults is 3510 mg/day. Although you can get enough potassium through a balanced diet, if you have concerns about your potassium levels or need to increase your potassium intake, supplementation is an appropriate solution. Adhering to the recommended amounts is essential, as too much can also have negative effects. We recommend that you consult a medical specialist and always choose supplements that provide the necessary information on the dosage given.