POTASSIUM
POTASSIUM
What is potassium?
Potassium is a chemical element with the atomic number 19 and the symbol K. It is an alkali metal and belongs to Group 1 of the periodic table. Potassium is a soft, silvery-white metal that is highly reactive and easily oxidised in air. It is the seventh most abundant element in Earth’s crust and is essential for various biological processes in living organisms.
Potassium plays a crucial role in maintaining proper fluid balance, transmitting nerve impulses, and regulating muscle contractions. It is also involved in supporting heart function, promoting bone health, and facilitating the metabolism of carbohydrates and proteins. Additionally, potassium is an important electrolyte that helps maintain the electrical balance in cells.
In a study published in 2018 in the journal Nutrients, it was reported that potassium citrate supplementation showed beneficial effects when combined with calcium and vitamin D in women with osteopenia, a condition characterised by low bone mineral density.
Another analysis conducted in 2013, which reviewed 33 studies, revealed that individuals with higher dietary potassium intake had a 24% lower risk of stroke compared to those with lower potassium intake. This suggests a potential protective effect of potassium against the development of stroke.
These findings highlight the importance of potassium in promoting bone health and reducing the risk of stroke. Including potassium-rich foods in the diet, such as fruits, vegetables, and legumes, can contribute to maintaining adequate potassium levels and supporting overall health.
Vitamins or minerals that enhance the absorption of potassium include:
- Magnesium: Adequate magnesium intake can help maintain potassium levels in cells and support proper muscle and nerve function. Magnesium is often found in foods containing potassium, such as leafy greens and nuts.
- Sodium: Sodium and potassium work together to regulate fluid balance and maintain proper nerve and muscle function. An imbalance in sodium levels can affect potassium levels and vice versa.
- Vitamin D: Vitamin D plays a role in the absorption of calcium and magnesium, which, in turn, can influence potassium levels. Maintaining adequate vitamin D status can indirectly support potassium balance.
- Dietary Fibre: Fibre-rich foods like fruits, vegetables, and whole grains may promote healthy digestion and nutrient absorption, including potassium.
- Hydration: Staying well-hydrated is essential for maintaining proper electrolyte balance, including potassium.
DIVE DEEPER
Explore the tabs and discover links between POTASSIUM and various elements
Ailments & conditions it helps
Associated organs & body parts
Health effects
Ingredients it’s found in
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How much does the body need per day?
Age |
Male |
Female |
|---|---|---|
|
1 to 3 years: |
2,000 mg / day |
2,000 mg / day |
|
4 to 8 years: |
2,300 mg / day |
2,300 mg / day |
|
9 to 13 years: |
2,500 mg/ day |
2,300 mg / day |
|
14 to 18 years old: |
3,000 mg / day |
2,300 mg / day |
|
19 years and above: |
3400 mg / day |
2600 mg / day |