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Potassium is an important mineral in the body. The health effects of potassium include regulating and balancing water and electrolytes, helping to maintain the normal functioning of organs, especially the cardiovascular, muscular, digestive and urinary systems.1. What is Potassium?
Potassium is the third most abundant mineral in the body. Potassium is important in regulating fluids, sending signals to the nervous system, and regulating muscle contractions.
About 98% of the potassium in the body is found in the cells. Of which, 80% is found in muscle cells, the remaining 20% is found in bone, liver and red blood cells.
Once in the body, this mineral acts as an electrolyte. When in water, they dissolve into ions that are capable of conducting electricity. Potassium ions carry a positive charge. Our bodies use this electricity to control a variety of processes, including fluid balance, nerve signal transmission, and muscle contractions.
Therefore, electrolyte levels that are too low or too high can affect many important functions in the body.
2. What effect does potassium have?
2.1. Helps regulate fluid balance The human body is made up of more than 60% water. Of this, 40% of this water exists inside the cells and is called the intracellular fluid (ICF). The remainder is found in the blood, spinal fluid, and intercellular spaces and is known as extracellular fluid (ECF).
The volume of water in the intracellular and extracellular fluids is affected by the concentration of electrolytes, especially potassium and sodium. Potassium is the main electrolyte for the ICF and plays a role in controlling the amount of water inside the cells. In contrast, sodium is the predominant electrolyte outside the cell and controls the amount of extracellular fluid. This mechanism is called osmosis.
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Under normal conditions, the permeability is the same for the inside and outside of the cells. To put it simply, there is always a balance of electrolytes outside and inside the cells. However, when osmolality is out of balance, water from the side with less electrolytes will move to the side with more electrolytes to rebalance the electrolyte concentration. This can cause cells to shrink when water drains out, or swell and burst when too much water is inside.
This is one of the uses of potassium for the body, which is why we need to be provided with enough electrolytes to maintain fluid balance. Fluid volume changes can lead to dehydration, which affects the heart and kidneys.
2.2. Potassium is very important for the nervous system The nervous system is responsible for "spreading messages" back and forth between the brain and all organs in the body. These messages are sent as nerve impulses and regulate muscle contractions, heart rate, reflexes, and many other important functions. Nerve impulses are generated by the influx of sodium ions moving into the cell and the influx of potassium ions moving out of the cell. The movement of these ions changes the voltage of the cell, which in turn activates a nerve impulse.
Thus, decreased blood potassium levels can affect the ability to generate nerve impulses.
2.3. Helps regulate muscle and heart spasms The nervous system helps regulate muscle and heart contractions. However, changes in blood potassium levels can affect nerve signaling, impairing muscle contractions.
Potassium is also important for a healthy heart, as its movement in and out of cells helps maintain a regular heart rhythm. When blood potassium levels are too high, the heart can dilate, become weaker, and produce an irregular heartbeat. Similarly, low blood levels also adversely affect heart rate.
When the heart's activity is abnormal, the function of pumping blood to the brain, organs and muscles will not be effective. In some cases, arrhythmias or irregular heartbeats can cause sudden death.
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3. The effect of potassium on health
A diet that provides a steady supply of potassium can have many health benefits.
3.1. Helps reduce blood pressure Lowering blood pressure is one of the health benefits of potassium.
High blood pressure affects 25% of adults. It is a risk factor for heart disease, the leading cause of death worldwide.
Potassium works to lower blood pressure by helping the body get rid of excess sodium. High levels of sodium cause salt and water retention, leading to increased blood pressure, especially for people with pre-existing high blood pressure.
3.2. Stroke Prevention A stroke occurs when blood flow to the brain is suddenly reduced.
Some studies have found that a moderate potassium intake may help prevent the risk of stroke, while also reducing the risk of heart disease.
3.3. Helps prevent osteoporosis Osteoporosis is a condition characterized by hollow and porous bones, often associated with low levels of calcium, a mineral that is very important for bone health.
Studies show that potassium is useful in preventing osteoporosis by reducing the amount of calcium the body loses through urine.
3.4. Preventing Kidney Stones Kidney stones are solid masses that form in concentrated urine.
Calcium is a mineral found in kidney stones. Some studies show that potassium citrate reduces calcium levels in the urine. In this way, potassium can help prevent kidney stones.
3.5. Reduces Water Retention When excess fluid accumulates inside the body, it causes water retention. Treatment of water retention is a health effect of potassium.
Studies show that an adequate amount of potassium helps to reduce water volume by increasing urine output and decreasing sodium levels.
In summary, providing a steady amount of potassium to the body can lower blood pressure, increase water excretion, protect against stroke, help prevent osteoporosis and kidney stones.
4. Food sources rich in potassium
Potassium is found in many foods, especially fruits, vegetables, and fish. Supplementing with 3500-4700 mg of potassium per day is considered optimal.
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However, consider how much potassium the body will get from eating 100 grams of potassium-rich foods below:
Cooked turnip greens: 909 mg; Baked sweet potato: 475 mg; Baked potatoes: 544 mg; Grilled mushrooms: 521 mg; Avocado: 485 mg; Cooked spinach: 466 mg; Cooked kale: 447 mg; Cooked salmon: 414 mg; Banana: 358 mg; Cooked peas: 271 mg. Alternatively, supplements that contain potassium can be taken, but this is not the optimal way to replenish the body's potassium.
Food regulators in many countries have limited the consumption of potassium in over-the-counter supplements to 99 mg, much lower than one serving of potassium-rich foods as shown above.
The 99 mg limit is in place as a result of multiple studies showing that high doses of potassium from supplements can damage the intestines and even lead to death from cardiac arrhythmias.
However, for people with potassium deficiency, the doctor may prescribe appropriate high-dose supplements.
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Reference source: healthline.com; webmd.com
