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POTASSIUM
Information and Facts
Potassium is one of the electrolytes we all require to maintain health. It is needed for growth, building muscles, transmission of nerve impulses, heart activity etc.
Potassium, together with sodium; potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
FUNCTION
- Combined with sodium it regulates water balance of the body
- Essential for muscles, nerves and heart
- Helps muscles contract
- Keeps blood pressure stable
- Maintains fluid balance
- Maintains mineral balance of blood
- Metabolism of glucose (for energy) and the synthesis of fatty acids and cholesterol
- Protein distribution
- Regulates heartbeat
FOOD SOURCES
- bananas
- oranges
- potatoes (especially peels)
- sunflower seeds
- vegetables, especially green leafy
- whole grains
- citrus fruit
- molasses
- fish
- unprocessed meats
EFFECTIVE WITH
- Vitamin B-6
- A person should take twice as much potassium as sodium
DOSAGE
The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
A daily intake of about 3,500 milligrams is needed. Potassium is well absorbed, but is not stored in large quantities in the body.
WHEN MORE MAY BE REQUIRED
Potassium is easily lost in the urine, and if large amounts of salt is ingested, it may be wise to take a potassium supplement. If you are suffering from vomiting, diarrhea or extreme sweating you may require more potassium or if your diet includes mostly processed foods, large amounts of caffeine, alcohol, or if you take diuretic pills or laxatives.
If you suffer from diabetes, or suffer from kidney problems do not take a potassium supplement without your doctors consent.
DEFICIENCY OF POTASSIUM
The kidneys excrete any excesses, but deficiencies are seldom found in people on normal diets, although most people could look at increasing their potassium intake. A deficiency may result in fatigue, cramping legs, muscle weakness, slow reflexes, acne, dry skin, mood changes, irregular heartbeat.
If you are into bodybuilding, it is also a good idea to increase your potassium intake, since potassium is needed to maintain your muscles in good form, controlling your muscle actions, and since potassium is lost in excessive sweating and urine. A great way to include this in your diet is to have a banana, citrus fruit or even a dash of apple cider vinegar.
If you suffer from kidney stones, you might benefit from increasing high potassium containing foods in your diet to supply more potassium to your body, as higher potassium levels have proved helpful in preventing kidney stones.
TOXICITY
Excessive potassium can be toxic and will affect your heart, but is mainly a problem when you suffer from a problem such as kidney failure.
ENEMY OF POTASSIUM
Potassium is lost from food when canning.
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More Vitamin Information:
Beta Carotene || Biotin || Choline & Choline/ Inositol || Folic Acid || Inositol || Multivitamins || Vitamin A || Vitamin B-1 (Thiamin) || Vitamin B-12 (Cyanocobalamin) || Vitamin B-2 (Riboflavin) || Vitamin B-3(Niacin) || Vitamin B-5 (Pantothenic Acid) || Vitamin B-6 (Pyridoxine) || Vitamin B-Complex || Vitamin C/ Bioflavonoids || Vitamin D || Vitamin E || Vitamin K
