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Why do we need potassium?
Potassium has many important roles within the body. It is found in all cells in the body, and levels are regulated by the kidneys. It works alongside sodium to maintain a normal blood pressure.
Potassium is known as an electrolyte, and this helps to maintain a healthy balance of fluids in the body. It also helps to transmit electrical pulses to allow for proper nerve and muscle function.
Bone health is maintained with calcium and phosphorous, and it is potassium which regulates the levels of these two minerals. This means that potassium is also essential for strong and healthy bones.
Natural sources of potassium
As potassium is present in almost all fruit, vegetables, meat and fish, it should not be difficult to get all the potassium we need through a healthy and balanced diet. Adults need approximately 3,500 mg of potassium daily.
| Food source | Potassium content (milligrams, mg) |
| 1 sweet potato | 694 |
| 1 baked potato | 610 |
| Chicken, 100g | 450 |
| 1 medium banana | 422 |
| 1 large tomato | 300 |
| 1 tbsp molasses | 295 |
| 1 kiwi | 240 |
| 1 Orange | 237 |
Potassium deficiency
Potassium deficiency is not uncommon, but it often eludes diagnosis. It can have few symptoms to begin with, though mild symptoms of muscle weakness, fatigue, constipation and faintness. It is most common among the elderly, whose kidneys struggle to regulate potassium levels, those on diuretics, or those with eating disorders, such as bulimia.
Potassium deficiency is usually easily corrected by restoring a normal level of potassium into the diet. In particularly severe cases, or in those with complex liver conditions, complications may develop, such as abnormal heart rhythms.
Too much potassium
Normally, if too much potassium is consumed, the kidneys filter it out and it is excreted in the urine, stool or sweat. However, if the kidneys are not as effective at filtering, the excess levels of potassium can accumulate in the body. Too much potassium is called hyperkalemia.
Initial symptoms of hyperkalemia include abdominal cramps, muscle weakness and irritability. Eventually it can lead to inhibition of muscle regulation, and in particular heart problems.
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Bob — 28.09.2017 03:43
MICROGRAMS? don't you mean MILLIGRAMS?
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Emma — 28.09.2017 07:48
Hi Bob, you're quite right, thank you for pointing this out. This has now been amended on the page.
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Ann Bartlett — 08.07.2017 14:23
This is very helpful, thanks
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Kirsty — 22.06.2017 11:35
How can i get my children to eat?
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Emma — 22.06.2017 12:34
Hi Kirsty, this is often a case of experimenting with new flavours to get them used to new foods, also, routine is key. Sitting down together with your children at a table and enjoying your meals together can be extremely useful too.
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Jeanette Alexander — 10.06.2017 17:16
Thank you for the information. One of my friends had vertigo. His doctor from the VA gave him a potassium shot which controlled
the vertigo! I have Tinnitis, something I had never heard of before Feb of this past year. They are similar and i am now researching the possibilities of it helping my condition. I do plan to discuss it with my primary care doctor. Just sharing. If u have additional info. Please let me know. To date the information I am reading says there is no known cure for Tinnitis. If your readers know something diffetent please let me know. Thanks
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Emma — 12.06.2017 14:01
Hi Jeanette, sufficient Potassium is useful for helping to support blood pressure, so there could be some links there. Although Tinnitus is quite a complex condition with a number of possible underlying factors, our Ginkgo biloba may be useful. This herb has been used traditionally for helping with this condition and has been subject to some clinical trials – so this might also be worth looking into.
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