Potassium

Effects and Benefits

Core Identification

Common Names:
- Potassium
- K (elemental symbol)

Latin Name: N/A (Elemental mineral - K)

Category: Mineral (Macromineral/Electrolyte)

Uses

Traditional Uses

• Mineral waters and natural springs containing potassium were traditionally used for fatigue and weakness
• Potassium-rich foods (bananas, potatoes, leafy greens) have long been recognized as strengthening and restorative
• Herbal potassium sources: Alfalfa, Chamomile, Carrot leaves, Dandelion root, Kelp, Nettles, Plantain leaves

Modern Uses

• Blood Pressure Management - Potassium counteracts sodium's pressure-raising effects | Research quality: Strong
• Key findings: In one study, over 80% of people taking antihypertensive medication were able to halve their dose by increasing dietary potassium intake

• Source citations: Brewer - TDT Encyclopedia of Vitamins

• Cardiovascular Health - Supports normal heart rhythm and reduces stroke risk | Research quality: Strong

• Key findings: Low potassium levels associated with abnormal heartbeats, heart attacks, stroke, heart failure, aneurysm, and sudden cardiac death; diets rich in potassium lower risk of stroke

• Source citations: Gaby - A-Z Guide to Drug-Herb-Vitamin Interactions; Bartram's Encyclopedia

• Muscle Function - Essential for muscle contraction and prevention of cramps | Research quality: Strong

• Key findings: Deficiency causes muscular weakness, cramps, and general fatigue; potassium works with magnesium to open coronary arteries and blood vessels

• Source citations: Bartram's Encyclopedia; Brewer - TDT Encyclopedia

• Bone Health Support - May help reduce osteoporosis risk | Research quality: Moderate

• Key findings: Diets rich in potassium have been shown to reduce risk of osteoporosis

• Source citations: Moline - The Doctors Book of Natural Health Remedies

• Electrolyte Replacement - Replenishes minerals lost through exercise or fluid loss | Research quality: Strong

• Key findings: Athletes commonly use electrolyte drinks containing potassium during training and competition
• Source citations: Moline - The Doctors Book of Natural Health Remedies

Active Compounds

Primary Active Ingredients:
- Potassium ion (K+) - The essential cation that regulates cellular fluid balance and electrical activity

Supplement Forms:
- Potassium chloride - Most common supplemental form; also used in salt substitutes
- Potassium citrate - Alkaline form that may benefit kidney health
- Potassium gluconate - Gentler on the stomach
- Potassium bicarbonate - Alkalizing form

Dosage Information

Standard Dosage:
- Form: Diet-based (supplements typically limited by regulation)
- Amount: 3,000-3,500 mg daily through diet
- Note: Over-the-counter potassium supplements in the U.S. are limited to 99 mg per dose due to safety concerns

Adequate Intake (AI):
- Adults: 2,600 mg (women) to 3,400 mg (men) daily
- RDA reference range: 1,875 to 5,625 mg (Bartram)

Therapeutic Dosage:
- Prescription potassium supplements may be prescribed at higher doses for documented deficiency
- Must be monitored by physician
- Duration: As directed by prescriber

Maximum Safe Dosage:
- No established upper limit from dietary sources
- Supplemental potassium should be taken only under medical supervision, particularly at doses above 99 mg
- Dangerous levels (hyperkalemia) can cause life-threatening heart arrhythmias

Bioavailability Notes:
- Potassium is well absorbed from food sources
- Absorption may be reduced by certain prescription drugs for arthritis and high blood pressure
- Most effective when balanced with sodium, magnesium, and calcium intake

How to Take It

Timing:
- No specific timing requirements for dietary potassium
- Supplement with meals to reduce GI upset
- Spread intake throughout the day for best utilization

Best Dietary Sources:
- Bananas (the classic potassium food - 3 daily recommended for heart patients on diuretics)
- Potatoes, sweet potatoes, winter squash
- Leafy greens, sea vegetables
- Dried fruits: apricots, dates, figs, raisins
- Avocados, tomatoes
- Citrus fruits and juices
- Seafood, meat, milk
- Blackstrap molasses, brewer's yeast
- Brown rice, whole grains, wheat bran, nuts

Synergies - What It Works Well With

Complementary Supplements:
1. Magnesium - Works together to open blood vessels and support heart function; both depleted by diuretics; supplementing both helps correct low potassium levels
2. Sodium (balanced ratio) - The sodium-potassium balance is essential for fluid regulation and nerve function
3. Calcium - Works with potassium (and against it in some contexts) for cardiovascular regulation; calcium constricts vessels while potassium with magnesium opens them

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Potassium-sparing diuretics - Avoid potassium supplements; these drugs reduce potassium excretion and can cause dangerous buildup | Severe

Drug Interactions:
1. ACE Inhibitors (Lisinopril, Enalapril, Captopril, etc.) - Avoid potassium supplements and salt substitutes; ACE inhibitors cause potassium retention and combining with supplemental potassium can cause life-threatening hyperkalemia | Severity: Severe
2. Potassium-Sparing Diuretics (Amiloride, Spironolactone, Triamterene) - Avoid potassium supplements, salt substitutes, and even excessive fruit intake; can cause dangerous potassium buildup | Severity: Severe
3. ARBs (Angiotensin Receptor Blockers) - Similar concerns as ACE inhibitors; consult physician | Severity: Moderate to Severe
4. Very-low-calorie diets + ACE inhibitors - This combination can cause severe hyperkalemia | Severity: Severe

Food Interactions:
- Salt substitutes (contain potassium chloride) - Avoid if taking ACE inhibitors or potassium-sparing diuretics; can cause dangerous hyperkalemia
- Licorice root (Glycyrrhiza glabra) - Can deplete potassium levels when taken with potassium-depleting diuretics

Safety Information

Contraindications:
- Kidney disease or impaired kidney function (kidneys regulate potassium excretion)
- Anyone taking ACE inhibitors, ARBs, or potassium-sparing diuretics
- Hyperkalemia (elevated blood potassium)
- Addison's disease

Side Effects:
- Common: Nausea, stomach upset, diarrhea (with supplements)
- Excess (hyperkalemia): Irregular heartbeat, muscle fatigue, tingling, weakness
- Note: Excess potassium from food is extremely rare in people with normal kidney function

Long-Term Use:
- Dietary potassium is safe for long-term consumption
- Supplemental potassium requires physician monitoring
- Blood potassium levels should be checked periodically for those at risk

Special Precautions:
- Surgery: Critical to maintain normal potassium levels; low levels increase surgical complications and mortality in those with heart disease history
- Elderly: May have reduced kidney function; monitor levels
- Pregnancy: Generally safe at dietary levels; supplementation only under medical guidance

Primary Uses At-a-Glance

Primary: Blood pressure support, cardiovascular health, muscle function, electrolyte balance, heart rhythm regulation

Secondary: Stroke prevention, bone health support, exercise recovery, diuretic-induced depletion replacement

Sources

Local Library:
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Gaby, Alan R. - A-Z Guide to Drug-Herb-Vitamin Interactions
- Balch, Phyllis - Prescription for Herbal Healing
- Moline, Peg - The Doctors Book of Natural Health Remedies
- Merck - The Merck Manual Home Health Handbook

General Knowledge:
- Institute of Medicine dietary reference intakes
- Standard clinical nutrition guidelines