Potassium – The Regulating Mineral

Potassium is an important mineral in the human body. Some of its most important functions include regulating blood pressure, maintaining proper muscle function, promoting a regular heartbeat, maintaining the proper balance of water in muscle and fat tissue, and regulating the function of cells in the body.

Maintaining proper levels of potassium is important, as a potassium imbalance can lead to serious health consequences. Potassium is an especially important mineral for both serious and casual athletes, since excessive perspiration can easily deplete the body’s supply of potassium.
 

Food Sources
Bananas, citrus fruits, vegetables, grains, fish and meats.

Recommended Dosage
There is no Reference Daily Intake (RDI) established. Practitioners recommend at least 2 g a day. The typical daily diet has an average of 2-6 g of potassium.

Supplements
Those on a serious (or not to serious) exercise program often need to supplement because water lost through sweat can cause potassium levels to drop. Alcohol, caffeine and other diuretics can enhance this effect and lead to the need for still more potassium.

Supplements should be stored in a location that is dark and cool.

Combines well with vitamin B6, vitamin D, magnesium and calcium.

Side Effects & Toxicity
Overdoses are quite rare, but if they do occur they can lead to kidney and heart damage. Potassium overdoses are rarely seen as a result of normal nutritional supplementation; they are most often the result of an underlying medical condition.

Symptoms of Deficiency
A potassium deficiency is often characterized by fatigue, muscle weakness, changes in mood, irregular heartbeat, and slow reflexes.