Potassium (K)

Potassium (K) is an essential mineral mostly found in the intracellular fluid. It constitutes 5 percent of the total mineral content in the body. Like sodium is a primary electrolyte in body fluids. Both functions to regulate fluid distribution on either side of the cell wall keep heartbeat normal and nerve-impulse transmission. Potassium balance in the body is achieved as with sodium through the kidneys. Unlike sodium potassium associated with lower values of blood pressure.

Potassium is a major cation inside the cells and intracellular fluid contains 95% of the potassium in the body. It is important for normal growth, preserve proper alkalinity in the body fluids, assist in the conversion of glucose to glycogen, synthesis of muscle protein from amino acids and influence contractility of skeletal, smooth and cardiac muscle. Potassium works together with phosphorus to supply the brain with oxygen and with calcium to regulate neuromuscular activity.

Potassium is absorbed by the small intestines; the body absorbs approximately 90% of the potassium consumed. It is excreted mostly through urine and perspiration. The minimum potassium requirement for adults is 2000 mg per day and low blood potassium is a life threatening problem. Potassium in supplement forms is harmless if the kidneys function normally. However excessive potassium build up may result from poorly functioning kidneys creating a condition called hyperkalemia.

Potassium and sodium concentrations in the body must be balanced and it is usually excessive intake of sodium in the diet that can deplete the often low potassium supply.
Excess coffee and tee and diuretics increase excretion of potassium in the urine. Alcohol consumption also leads in potassium deficiency but also magnesium. Magnesium is needed for the retention of potassium inside the cells. Lack of potassium in the body increases the sodium content in the heart and muscles.

Deficiency of potassium can also be caused by malnutrition, athletes who exercise heavily and long periods of time and excessive vomiting. Symptoms include sagging muscles, general weakness, dry skin, insomnia and irregular heart beat. People should consume foods rich in potassium such as legumes, whole grains, potatoes, orange juice, tomatoes and milk, fruit and vegetables to compensate for potentially low body potassium.

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