Potassium: Benefits, Ideal Dose and 8 Symptoms of a Deficiency

  • By Performance Lab
  • 7 minute read
Potassium: Benefits, Ideal Dose and 8 Symptoms of a Deficiency

Is the only thing you know about potassium is that bananas have a lot of it? If it is, don’t worry—you’re not alone.

Potassium isn’t one of the most popular minerals out there, but it’s super important for your body to function properly.

It helps muscles contract, balances blood pressure, and regulates fluid levels, among other several functions, and while it’s likely that most people get enough potassium through diet, a deficiency can result in some severe consequences.

So, what’s the actual deal with potassium? We’re covering all the burning facts on this mineral, from what it is and what it does, to how you can tell if you’re deficient.

What Is Potassium?

Sometimes referred to as an electrolyte, potassium is considered a macro essential mineral critical to several functions within the body. It is the primary cation in extracellular fluid and has close relations with sodium, another electrolyte.

Electrolytes serve to support the conduction of electrical impulses throughout the body, meaning they assist in a wide range of functions, including but not limited to:

  • Blood pressure
  • Fluid balance
  • Muscle contraction
  • Nerve impulses
  • Digestion
  • Heartbeat
  • pH balance

Keep reading, and we’ll dive into some of the major benefits of potassium.

Benefits Of Potassium

1. Reduces Blood Pressure

Do you know what the leading cause of death worldwide is and the second preventable cause of mortality in the US only second to smoking? Hypertension 1.

It’s a major risk factor for the development of stroke, coronary heart disease, end-stage renal disease, and heart failure.

A large body of evidence shows that increases in blood pressure are positively correlated with increases in the risk of cardiovascular disease, especially coronary heart disease and stroke.

What’s more, studies consistently show that even small changes in blood pressure can significantly affect mortality. A 2-mmHg reduction in blood pressure can decrease mortality by stroke by 6% and coronary heart disease by 4% 2.

And do you know what can reduce blood pressure? You got it—potassium. The American Heart Association suggests that adequate dietary intake of potassium is one of the most important dietary factors in the toolbox of natural ways to reduce blood pressure.

In fact, it’s estimated that increasing intake of potassium (>3500mg/day) could decrease the incidence of hypertension by 17% and increase life expectancy by 5.1 years 3.

How? There are several suggested mechanisms of action for potassium’s antihypertensive effects, including 1:

  • Decreases intravascular volume (partially through decreased sodium reabsorption)
  • Increases endothelium-dependent vasodilation via stimulation of sodium-potassium ATP pump
  • Alters baroreflex sensitivity
  • Increases sensitivity to receptors and hormones that influence vascular smooth muscle and sympathetic nervous system cell function

2. Supports Bone Health

While potassium may not be your first choice for improving bone health—most of us think along the lines of calcium and vitamin D—research shows a link between dietary potassium and bone density.

Osteoporosis is a disease characterized by loss of bone mass that comes with age, leading to skeletal fragility and an increased risk of fracture 1. However, studies suggest that potassium may play a critical role in bone density and strength by affecting acid-base balance.

Homeostatic mechanisms have a tight hold on systemic pH and maintain it between 7.35 and 7.45. The acid-base theory of bone loss suggests that diets high in acidic foods (meats, cereal grains, dairy, etc.) and low in fruits and vegetables—like that of the standard American diet (SAD)—causes a state of low-grade metabolic acidosis, which is buffered by alkaline calcium salts in the skeleton, eventually leading to reduced bone mass 4.

However, alkaline potassium salts either from increased intake of potassium-rich foods or potassium supplementation may offer protection against bone resorption to maintain proper pH homeostasis.

Simply put, dietary potassium may act to neutralize acid load and reduce calcium loss from bone, thereby eliciting beneficial effects on bone mineral density.

A 2017 study of over 7,000 men and women over 50 found that a higher potassium intake was linked to increased bone mineral density in both men and postmenopausal women 5.

3. Promotes Proper Muscle Contraction

For athletes and anyone doing regular physical activity, potassium is a key nutrient you need to be getting enough of. Aside from supporting proper fluid balance, potassium also plays a pivotal role in storing carbohydrates for muscle fuel.

The frequency and degree to which muscles contract is heavily dependent on having the appropriate amount of potassium in the body, so when you don’t have enough, movement of potassium is blocked, and the nervous and muscular systems become compromised.

Several studies have shown that exercise causes the release of potassium (K+) ions from contracting muscles, which results in a decrease in intracellular K+ concentrations and an increase in plasma K+ concentrations 6.

However, while this may be beneficial for cardiovascular and respiratory function, decreases in intracellular K+ concentrations and increases in intracellular Na+ concentrations and extracellular K+ concentrations result in a reduction in the strength of muscular contractions, thus leading to fatigue.

Research suggests that the net loss of potassium and associated net gain of sodium by contracting muscles may contribute to the pain and negative changes experienced with prolonged intense exercise.

Other Benefits

Consuming more dietary potassium may improve or alleviate several health problems, some of which include:

  • Salt sensitivity: People who are sensitive to salt can experience increases in blood pressure after consuming salt, which may be mitigated by increasing potassium intake 7.
  • Stroke: Eating a diet high in potassium may reduce the risk of stroke by a whopping 27%, especially ischemic stroke 8-10.
  • Kidney stones: Compared to diets low in potassium, studies show that potassium-rich diets can reduce the risk of developing kidney stones 11, 12.

Signs And Symptoms Of A Potassium Deficiency

The thing with potassium is that low intake is rarely the cause of a potassium deficiency. However, with a rising intake of processed food where potassium is removed, combined with a decrease in intake of fruits and vegetables (high sources of potassium), there’s been a massive decrease in potassium consumption to nearly one-third of evolutionary intake 13. But in more cases than not, hypokalemia results from excessive fluid loss.

Here’s what you need to look out for if you think you’re low in potassium:

  1. Weakness and fatigue
  2. Muscle cramps
  3. Muscle aches and stiffness
  4. Tingles and numbness (pins and needles)
  5. Heart palpitations
  6. Difficulty breathing
  7. Digestive symptoms
  8. Mood swings

Low potassium can also result from the use of diuretics, excessive sweating, diarrhea, or vomiting, a deficiency of magnesium, and the use of antibiotics. Symptoms experienced are usually relative to how bad the deficiency is.

However, temporary decreases in potassium levels aren’t likely to cause symptoms, so if you’ve just finished a brutal workout and sweat buckets, potassium levels will likely normalize before any damage is done once you consume a meal or knock back some electrolytes.

But what’s actually so bad about a potassium deficiency? Actually, a lot.

Chronic deficiency of potassium can have significant implications for your health, including:

  • Loss of bone density
  • Impaired kidney function
  • Increased blood glucose
  • Heart issues
  • Muscle paralysis

Related Post: Should I Take Potassium in the Morning or Night?

How Can You Get More Potassium + The Ideal Dosage

Want to ensure your potassium stores are topped up? If you’re not a fan of the potassium powerhouses, bananas, that offer a massive 422mg per one medium banana, here’s what else you can eat 1:

  • Baked potato, with skin (143g): 738 mg
  • Prune juice, 1 cup: 707 mg
  • Tomato paste, 1/4 cup: 664 mg
  • Beet greens, cooked, 1/2 cup: 654 mg
  • White beans, canned, 1/2 cup: 595 mg
  • Sweet potato, baked, with skin, 119g: 542 mg
  • Tuna, 3oz.: 484 mg
  • Parsnip, boiled, 1/2 cup: 296 mg

But how much should you actually be taking…

The RDI for potassium is 3,400 mg for men and 2,600 mg for women ages 19-50, although higher intakes may be more beneficial for long-term health.

Studies show that intakes between 3,600–3,800 mg/day are reasonable for heart and bone health, although future studies may extend beyond this amount to show benefits at a higher dose closer to 4700 mg/day.

Performance Lab Potassium

Potassium is essential for overall health, affecting everything from muscle function to heart health and hydration.

Performance Lab® Potassium provides a clean, bioavailable form of potassium, helping you unlock the full spectrum of benefits from this vital electrolyte.

Key Benefits:

  • Heart Health Support: Potassium helps regulate blood pressure by counteracting the effects of sodium. This supports cardiovascular function and promotes long-term heart health.
  • Muscle Function and Recovery: Essential for smooth muscle contractions, potassium helps prevent cramps, spasms, and muscle fatigue, ensuring better performance and quicker recovery from workouts or daily activities.
  • Hydration and Electrolyte Balance: Potassium is a key player in maintaining proper fluid balance, which is critical for hydration, cell function, and energy levels throughout the day.
  • Bone Health: Potassium works to neutralize acids in the body that can weaken bones, contributing to better bone density and long-term skeletal strength.
  • Nerve Health and Cognitive Function: Potassium supports nerve signaling and brain function, enhancing clarity, focus, and overall cognitive health.

Performance Lab® Potassium delivers these critical benefits through a clean, plant-friendly formula, ensuring optimal absorption and effectiveness to support your heart, muscles, hydration, and more.

Shop Performance Lab® Potassium

References

  1. CM Weaver. Potassium and health. Adv Nutr. 2013;4(3):368S-77S.
  2. R Stampfler.Implications of the INTERSALT study.  1991;77:I16–20
  3. VL Roger,AS Go, DM Lloyd-Jones, EJ Benjamin, JD Berry, WB Borden, et al. on behalf of the American Heart Association Statistics Committee and Stroke Statistics Subcommittee Heart disease and stroke statistics – 2012 update: a report from the American Heart Association. 2012;125:e2–220.
  4. US Barzel. The skeleton as an ion exchange system: Implications for the role of acid-base imbalance in the genesis of osteoporosis.J Bone Miner Res. 1995;10:1431–6.
  5. SH Kong, JH Kim, AR Hong, JH Lee, SW Kim, CS Shin. Dietary potassium intake is beneficial to bone health in a low calcium intake population: the Korean National Health and Nutrition Examination Survey (KNHANES) (2008-2011).Osteoporos Int. 2017;28(5):1577-1585.
  6. MI Lindinger, G Sjøgaard. Potassium regulation during exercise and recovery.Sports Med. 1991;11(6):382-401.
  7. RC Morris Jr, A Sebastian, A Forman, M Tanaka, O Schmidlin. Normotensive salt sensitivity: effects of race and dietary potassium.  1999;33(1):18-23.
  8. SC Larsson, N Orsini, A Wolk. Dietary potassium intake and risk of stroke: a dose-response meta-analysis of prospective studies. 2011;42(10):2746-2750.
  9. NJ Aburto, S Hanson, H Gutierrez, L Hooper, P Elliott, FP Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.BMJ. 2013;346:f1378.
  10. M Vinceti, T Filippini, A Crippa, A de Sesmaisons, LA Wise, N Orsini. Meta-Analysis of Potassium Intake and the Risk of Stroke. J Am Heart Assoc. 2016;5(10):e004210.
  11. PM Ferraro, EI Mandel, GC Curhan, G Gambaro, EN Dietary Protein and Potassium, Diet-Dependent Net Acid Load, and Risk of Incident Kidney Stones.Clin J Am Soc Nephrol. 2016;11(10):1834-1844.
  12. GC Curhan, WC Willett, FE Speizer, D Spiegelman, MJ Comparison of dietary calcium with supplemental calcium and other nutrients as factors affecting the risk for kidney stones in women.Ann Intern Med. 1997;126(7):497-504.
  13. FJ He, GA MacGregor. Beneficial effects of potassium on human health.Physiol Plant. 2008;133(4):725-735.