The Surprising Health Problems from Not Enough Potassium
Learn the surprising ways that potassium supports our health, how much we actually need, and the best food sources.
Why care about getting enough potassium from our diets? Potassium is an essential mineral that functions as an electrolyte, with roles in a wide variety of life-sustaining processes such as heart function, muscle contraction, nerve impulse transmission, blood pressure control, blood pH, and fluid balance. It also helps regulate hormone secretion and insulin and glucose metabolism. Studies show a protective effect of potassium against stroke, and this nutrient may also help reduce the risk of kidney stones and osteoporosis. An estimated 97.8% of Americans don’t get enough potassium.
Potassium is the third most abundant mineral in the human body, and is present in all plant and animal tissues; in fact, it’s necessary for every living cell to function. It was first isolated in 1807 by the English chemist Sir Humphry Davy (who also discovered sodium, calcium, magnesium, strontium, and barium!), when he electrolyzed the element from the ashes of plants, or potash (which is also where potassium got its name!). Intriguingly, a small fraction of potassium atoms (about 0.012%) in the form of potassium-40 are radioactive, and even led to the development of the “banana equivalent dose” (BED)—an informal measurement of ionizing radiation exposure, used to illustrate how radioactive something is in comparison to one banana. (For example, a single dental X-ray produces as much radiation as about 50 bananas!) However, the amounts of radioactive potassium we ingest through food aren’t enough to cause harm to our bodies; in fact, we’re already a little radioactive due to the potassium all living creatures naturally contain.
Importantly, this nutrient functions as an electrolyte—a class of minerals that dissociate into charged particles (called ions) when dissolved in solution, making them capable of conducting electricity. On the whole, electrolytes help regulate fluid balance within the body, regulate nerve and muscle function (including the heart!), maintain a normal blood pH, and transmit nerve signals!
Good sources of potassium include leafy green vegetables, cruciferous vegetables, melons (such as cantaloupe), bananas, apricots, plums, prunes, oranges (and orange juice), potatoes, sweet potatoes, squash, avocados, mushrooms, and legumes (especially lentils, kidney beans, white beans, and soybeans). Many nuts and seeds also have a high potassium content, including pistachios, almonds, hazelnuts, Brazil nuts, and even acorns! And, dairy products—particularly low-fat dairy like milk and yogurt—have a relatively high concentration of potassium.
This article explains the biological roles of potassium, how potassium regulates blood pressure, the interactions between dietary potassium and our risk of 4 major health conditions, symptoms and signs that we’re getting too little potassium, how much potassium we need by demographic, and shares the top 25 best common food sources of potassium. Paid subscribers also can download a printer-friendly PDF version of this information below!
The Biological Roles of Potassium
