Potassium Supplements: Benefits and Side Effects

What is Potassium?

Potassium is recognized as one of the minerals that play a significant role in the various functions of the human body. It is one of the essential minerals and electrolytes that help the body maintain proper fluid balance, aids in the contraction of the muscles, and in conducting nerve impulses.

Some of the advantages of potassium include helping in the regulation of the heartbeat and helping cells and organs work as they should. It aids the muscles in having strength besides helping in metabolism and balancing of electrolytes.

Consuming adequate amounts of potassium helps reduce tendencies of stroke, high blood pressure, and osteoporosis. More importantly, people should comprehend the uses of potassium and what potassium is for to prevent health problems.

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Who Should Consider Potassium Supplements?

People who do not get enough potassium in their meals, compete in athletic events, or face potassium-related health problems may find potassium supplements helpful.

Although actual potassium shortage (hypokalemia) is unusual and linked to prolonged vomiting, diarrhea, or the use of certain medications, a lot of people consume less potassium than they do sodium.

Today’s diet usually has twice the sodium and not enough potassium, which should be at least five times more potassium than sodium. Having supplements may offset high sodium intake and help maintain the balance of electrolytes.

According to Registered Dietitian Andrea Soares, MS

“Potassium is essential for heart health, nerve function, and fluid balance. While it's best to get potassium from foods like fruits, vegetables, and legumes, some individuals, especially those on certain medications or with specific health conditions, may require supplementation. Always consult a healthcare professional first.”

About Potassium Deficiency (Hypokalemia)

Potassium levels are most often found to be between 3.5 and 5 mEq/L. Some possible causes of hypokalemia are vomiting, diarrhea, sweating a lot, or using diuretics.

In some cases, kidney problems or imbalances in hormones are responsible. Some common symptoms are muscle weakness, cramps, feeling exhausted, heart rhythm issues, along with tingling or numbness; in severe cases, they may lead to paralysis or heart problems.

If you keep feeling muscle pain, continuous tiredness, or heart palpitations, following a recent illness or new medicine, see a healthcare professional as soon as you can.

Benefits of Potassium Supplements

Potassium supplements are frequently given to correct potassium loss, mainly to people using diuretics as medications.

Taking diuretics may lower potassium in the body, which can cause problems with controlling blood pressure if not managed. Therefore, taking potassium becomes important to correct the issue and support a healthy heart.

While potassium might be used to treat gout and several other conditions, supplementation should be discussed with a healthcare provider, as the evidence is not the same for every condition.

In this video, Dr. Eric Berg explains why you need high amounts of potassium to support a healthy body.

Here's what potassium is good for, and so are the supplements;

Improved Heart Health

Potassium plays a critical role in the functioning of the heart and other muscles. There have been significant studies that reveal that high levels of potassium intake are directly related to a lower risk factor of heart diseases due to the potassium role in maintaining proper rhythm of the heart hence proper circulation of blood in the human body.

Balanced Blood Pressure

The most valued characteristic of potassium is the ability to control blood pressure. Potassium is useful in preventing hypertension by moderating the intake of sodium in the body and supporting heart health.

Muscle Function and Cramps

Potassium is an essential electrolyte in muscle contraction and relaxation. Therefore, one needs to have average levels of potassium for perfect muscle functioning. Potassium supplementation can be beneficial in avoiding and alleviating muscle cramps.

Most often, these muscle cramps normally affect individuals with low levels of potassium in the body. Having adequate intake of the supplement guarantees general muscular health and soothes discomfort from cramps.

Bone Health

Potassium acts to reduce calcium loss through urine excretion, thus promoting bone density. Taking enough potassium can help in sustaining stronger bones and, therefore, reduce the risks of osteoporosis. Potassium is an important nutrient for overall bone health and skeletal strength later in life.

Electrolyte Balance

Maintaining fluid and electrolyte balance is critical for overall hydration and cellular function. Potassium plays a significant role in this balance by supporting various bodily functions including hydration.

Nerve Function

Having adequate levels of potassium allows the nerve signal to transmit appropriately. Sufficient intake of this element is important in maintaining a healthy nervous system and making sure the nerves work optimally.

One of the main functions of potassium is the maintenance of neurological health, it works to regulate the balance of fluids and muscle contractions and the nerve signals themselves.

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Potassium Dosage

When considering potassium supplements, it's essential to know how much potassium per day is appropriate for your needs.

For therapeutic purposes, potassium is usually measured in milliequivalents (meq) so the dosage can fit your needs. Doses in health care facilities are generally between 10 and 20 meq per serving, and they are taken three to four times a day, depending on a person’s needs.

The usual form of potassium in supplements is potassium chloride; alternatives include potassium citrate, phosphate, bicarbonate, aspartate, and gluconate. Your healthcare provider will choose the right form and give you the proper dosage.

Below are the average daily recommended amounts, as per the National Institute of Health Fact Sheet, listed in milligrams (mg).

Potassium Supplement Side Effects And Safety

Hyperkalemia

Potassium is safe when consumed in the right amounts. Normally, a healthy body throws out additional potassium through urine. Yet, individuals with major kidney issues may face problems getting rid of potassium and must talk to a healthcare provider before taking any potassium supplements.

Here are a few consequences users may face;

Hyperkalemia

Higher levels of potassium are referred to as hyperkalemia and are dangerous. These are fatigue, weakness that is often described as dropping, and in the severe stages, heart palpitations.

Gastrointestinal Issues

Some common gastrointestinal side effects of potassium supplements include nausea, vomiting, and diarrhea. It is advisable to take supplements with meals and ensure proper hydration to minimize discomfort.

Interaction with Medications

Potassium supplements may interfere with the way certain medicines function. Loop or thiazide diuretics may lead to low potassium, so users may need supplements, but excess potassium can develop with ACE inhibitors, potassium-sparing diuretics, or trimethoprim-sulfamethoxazole, so more potassium can be risky unless recommended by a healthcare provider.

Kidney Function

Individuals with impaired kidney function or kidney disease should exercise caution with potassium supplements.

Excessive potassium can lead to complications and it is essential to seek medical advice before starting supplementation.

How to Choose the Right Potassium Supplement

When selecting the potassium supplement, consider the following factors;

• Type of Potassium: Potassium chloride, potassium citrate, etc., each offering different benefits.
• Dosage: Ensure it meets your specific health requirements.
• Form: Tablets, powders, or other forms to find what suits you best.
• Brand's Reputation: Research to ensure quality and reliability.

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