Doctors Share: Signs You Might Be Low on Potassium

Potassium is a vital mineral for the human body, playing a crucial role in various functions in our cells and tissues. Given its importance in nerve signal transmission, muscle contractions, fluid balance, and blood pressure regulation, a deficiency in potassium, known as hypokalemia, can lead to a wide array of symptoms, explains internal medicine physician, Lauren DeDecker, MD.

As a vital component in regulating muscle contractions, potassium plays a vital role in maintaining heart rhythms. Furthermore, it is instrumental in the metabolic function, facilitating nutrient transport into cells and waste removal.

Notably, doctors suggest that adequate potassium can usually be obtained through diet. Nevertheless, if you doubt whether your potassium levels are within the healthy range, you should not hesitate to consult a medical professional.

The severity of potassium deficiency varies, but its symptoms can be a great awakening to the state of your health. Despite it being uncommon in healthy adults, according to DeDecker, nutrition advisor Chris Mohr, PhD, RD, explains that “if you don’t eat enough potassium-rich foods or if you lose too much potassium through urine, sweat, or digestive issues,” deficiencies can occur. Risks increase for those with kidney disease, certain diuretic use, disordered eating or high alcohol consumption.

Substantiating alcohol’s negative impact on potassium levels, Olalekan Otulana, MBCHB, a general practitioner and addiction physician, cites a 2022 study in the Journal of Clinical Medicine, revealing an occurrence of hypokalemia in almost 50 percent of patients with chronic alcohol consumption disorder. This is attributed to increased vomiting, dehydration, and poor nutrition, coupled with excessive kidney activity resulting from alcohol processing, leading to a loss of electrolytes, including potassium.

A blood test remains the solid method for diagnosing potassium deficiency; it’s part of a basic metabolic panel (BMP), which also measures seven other substances.

Understanding the symptoms of a potassium deficiency is helpful, as it can prepare you to discuss with your medical practitioner. Some symptoms include fatigue, muscle weakness, and heart arrhythmia. DeDecker warns that heart arrhythmias can damage the brain, heart, and other organs, potentially leading to life-threatening conditions like stroke, heart failure, or cardiac arrest, as per the National Institutes of Health (NIH) notes.

Digestive issues like constipation and bloating can also arise due to a potassium deficiency. Moreover, some individuals may experience numbness or tingling, especially in their hands and feet. This can occur when nerve function is compromised as a result of low potassium levels, said Otulana.

In severe cases, low potassium can also affect breathing, causing muscle weakness which can affect the respiratory muscles. Increased risks of hypertension also come with potassium deficiency. Mohr explains that low potassium can cause an elevation in blood pressure due to the common overconsumption of sodium, another electrolyte that works with potassium to maintain fluid and blood volume levels.

The U. S. Department of Agriculture (USDA) recommends a daily intake of 4,700 milligrams (mg) of potassium for everyone aged 14 and above. However, most people get only about half of that amount. Ideal intake levels may vary based on age, gender, and overall health.

While bananas are commonly considered as a source of potassium, other dietary sources such as apricots, avocados, apples, oranges, spinach, kale, tomatoes, cucumbers, zucchini, eggplant, pumpkin, carrots, sweet potatoes, potatoes, and lentils, are excellent choices, DeDecker explains. Notably, meat, fish, and dairy products supply varying levels of potassium as well.

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