The Problems with Potassium

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In the research I have done, potassium is quite possibly the mineral I am most intrigued by when it comes to metabolism. Adequate levels in the body are crucial to metabolic health. However, the research is very clear - most US Adults are not consuming enough potassium in their diet - by some reports over 90% of us. 

The current AI for potassium is based on updated dietary reference intakes and is currently 3,400 mg for men and 2,600 mg for women. The FDA Daily Value - the target value used on food labels - is 4700 mg per day.

Adequate potassium in our diet is essential for cellular and metabolic health.  A few points:

  • Potassium in our diet is crucial for cellular hydration and therefore optimal cellular function. Adequate levels facilitate glucose uptake by the cells
  • Adequate potassium levels in our diet improve insulin sensitivity and carbohydrate tolerance
  • Potassium in our diet is important for function of pancreas beta cells and efficient insulin release

Unfortunately, there are a few problems as it relates to potassium:
'Total Body' Potassium is difficult to test for and not routinely done
The majority of potassium in the body is stored in the cells. Potassium level in the blood is on a routine metabolic panel but that is just a tiny representation of whole body potassium. It does not likely represent a complete picture of total body potassium status.
Potassium supplementation can be dangerous and complicated
Too much potassium in the blood (hyperlakemia) is dangerous and can cause health complications including cardiac arrest. Potassium supplements should be used with physician supervision.
A magnesium deficiency can cause inadequate potassium
Another complication is the interconnection of potassium and magnesium. Inadequate magnesium can cause low potassium. Unfortunately, it is also common that we do not get enough magnesium on a daily basis. Magnesium can be harder to track because it is not currently required on food labels. I believe magnesium should be added to food labels - I really hope they consider putting it on.
Our lifestyle causes potassium loss
Healthy kidneys normally do a pretty good job regulating the potassium the body needs. However there are several lifestyle factors that cause potassium loss. Below are some common ones:

Some ideas for getting enough potassium in your diet:

  • Track your normal food for a day (or a week) and compare to the adequate intake levels: use a food tracking app to see how much potassium you are getting in your diet. You need to use an app that allows tracking of vitamins and minerals - I like the Cronometer app for this purpose.

  • Make sure you are getting adequate potassium by incorporating potassium rich foods: some that I try to incorporate in my diet are Spinach, Potatoes (Sweet and Regular), Beans, Avocado, Tomato Products, Coconut Water, Bananas, Cantaloupe, Oranges, Apricots, Dairy, Salmon, Tuna, Almonds, Pistachios, and Pumpkin Seeds
  • Limit losses: Get enough magnesium, keep an eye on sodium intake, lower caffeine, lower stress, lower alcohol, less added sugar and processed foods!

  • Consider the DASH Eating Plan  This is a nutritious eating plan that was developed with the goal incorporating adequate nutrition - including potassium and magnesium. I use this plan (with a few individual tweaks) and I believe it is very practical - check it out! 
  1. Campbell AP. DASH Eating Plan: An Eating Pattern for Diabetes Management. Diabetes Spectr. 2017 May;30(2):76-81. doi: 10.2337/ds16-0084. PMID: 28588372; PMCID: PMC5439361.
  2. HealthProfessional/https://www.nhlbi.nih.gov/sites/default/files/publications/WES09-DASH-
  3. Potassium.pdfhttps://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/47_Potassium_intakes_of_US_population_1718.pdf

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