This mineral is classified together an electrolyte because it’s very reactive in water. When liquified in water, that produces positively fee ions.

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This one-of-a-kind property allows it to conduct electricity, i beg your pardon is essential for numerous processes transparent the body.

Interestingly, a potassium-rich diet is connected to many an effective health benefits. It may aid reduce blood pressure and water retention, protect versus stroke and assist prevent osteoporosis and kidney stones (1, 2, 3, 4).

This article provides a detailed review of potassium and also what that does for her health.


What Is Potassium?

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Potassium is the third most abundant mineral in the body (5).

It help the body regulate fluid, send nerve signals and regulate muscle contractions.

Roughly 98% the the potassium in her body is discovered in your cells. That this, 80% is uncovered in your muscle cells, when the other 20% have the right to be uncovered in your bones, liver and also red blood cells (6).

Once inside her body, it attributes as an electrolyte.

When in water, one electrolyte dissolves right into positive or an unfavorable ions that have actually the capacity to command electricity. Potassium ions carry a positive charge.

Your body provides this electrical energy to control a selection of processes, including fluid balance, nerve signals and muscle contractions (7, 8).

Therefore, a low or high amount of electrolytes in the human body can affect many crucial functions.

Summary: Potassium is critical mineral that features as an electrolyte. It help regulate fluid balance, nerve signals and muscle contractions.
It help Regulate liquid Balance

The human body is make of about 60% water (9).

40% the this water is uncovered inside your cells in a substance referred to as intracellular liquid (ICF).

The remainder is uncovered outside her cells in locations such as your blood, spinal fluid and also between cells. This fluid is referred to as extracellular liquid (ECF).

Interestingly, the lot of water in the ICF and also ECF is impacted by your concentration the electrolytes, particularly potassium and also sodium.

Potassium is the key electrolyte in the ICF, and also it identify the quantity of water inside the cells. Conversely, salt is the main electrolyte in the ECF, and it determines the lot of water outside the cells.

The number of electrolytes relative to the amount of liquid is called osmolality. Under normal conditions, the osmolality is the same inside and also outside your cells.

Simply put, yes sir an equal balance of electrolytes outside and also inside your cells.

However, once osmolality is unequal, water native the side v fewer electrolytes will move into the next with more electrolytes to equalize electrolyte concentrations.

This may cause cells to shrink together water moves out of them, or puffy up and burst together water moves into them (10).

That’s why it’s important to make sure you consume the right electrolytes, consisting of potassium.

Maintaining an excellent fluid balance is necessary for optimal health. Poor fluid balance have the right to lead come dehydration, which in turn affects the heart and kidneys (11).

Eating a potassium-rich diet and also staying hydrated can help maintain an excellent fluid balance.

Summary: liquid balance is influenced by electrolytes, mainly potassium and also sodium. Eating a potassium-rich diet can assist you keep a great fluid balance.

The nervous mechanism relays messages between your mind and body.

These messages are ceded in the form of nerve impulses and assist regulate your muscle contractions, heartbeat, reflexes and also many various other body attributes (12).

Interestingly, nerve impulses are generated by sodium ions moving into cells and potassium ions relocating out of cells.

The motion of ions transforms the voltage the the cell, i m sorry activates a nerve impulse (13).

Unfortunately, a autumn in blood levels of potassium can affect the body’s ability to generate a nerve advertise (6).

Getting enough potassium from your diet can assist you maintain healthy nerve function.

Summary: This mineral plays an important role in activating nerve impulses throughout your nervous system. Nerve impulses assist regulate muscle contractions, the heartbeat, reflexes and also many various other processes.

The nervous device helps control muscle contractions.

However, transformed blood potassium level can impact nerve signals in the nervous system, weakening muscle contractions.

Both low and also high blood level can influence nerve impulses by altering the voltage of nerve cells (6, 14).

The mineral is also important for a healthy and balanced heart, together its activity in and also out of cell helps keep a regular heartbeat.

When blood level of the mineral are too high, the heart may end up being dilated and also flaccid. This deserve to weaken that is contractions and produce one abnormal heartbeat (8).

Likewise, short levels in the blood can likewise alter the heartbeat (15).

When the love does not beat properly, it cannot efficiently pump blood come the brain, organs and also muscles.

In some cases, love arrhythmia, or an rarely often rare heartbeat, deserve to be fatal and also lead come sudden death (16).

Summary: Potassium levels have actually a far-ranging effect on muscle contractions. Changed levels can reason muscle weakness, and also in the heart, they may cause an rarely often rare heartbeat.

Consuming a potassium-rich diet is linked to countless impressive wellness benefits.

May aid Reduce Blood Pressure

High blood press affects nearly one in 3 Americans (17).

It’s a risk factor for love disease, the leading cause of death an international (18).

A potassium-rich diet may reduce blood press by help the body remove excess salt (18).

High salt levels deserve to elevate blood pressure, especially for world whose blood press is already high (19).

An analysis of 33 studies uncovered that when civilization with high blood pressure increased their potassium intake, your systolic blood pressure lessened by 3.49 mmHg, while their diastolic blood pressure diminished by 1.96 mmHg (1).

In one more study consisting of 1,285 participants age 25–64, scientists discovered that world who ate the many potassium had lessened blood pressure, compared to civilization who ate the least.

Those who consumed the most had systolic blood push that was 6 mmHg lower and also diastolic blood push that to be 4 mmHg lower, on typical (20).

May help Protect versus Strokes

A hit occurs when there is a lack of blood circulation to the brain. It’s the reason of fatality for much more than 130,000 Americans yearly (21).

Several researches have found that eat a potassium-rich diet may assist prevent strokes (1, 22).

In an evaluation of 33 studies including 128,644 participants, scientists found that civilization who ate the many potassium had a 24% lower risk of punch than civilization who ate the least (1).

Additionally, an analysis of 11 researches with 247,510 participants found that people who ate the most potassium had a 21% reduced risk of stroke. They likewise found the eating a diet wealthy in this mineral was connected to a diminished risk the heart disease (22).

May aid Prevent Osteoporosis

Osteoporosis is a condition identified by hollow and porous bones.

It’s often attached to short levels of calcium, vital mineral for bone wellness (23).

Interestingly, studies display that a potassium-rich diet may assist prevent osteoporosis by reducing exactly how much calcium the human body loses through urine (24, 25, 26).

In a research in 62 healthy and balanced women age 45–55, scientists found that people who ate the many potassium had the greatest complete bone mass (2).

In one more study v 994 healthy premenopausal women, scientists discovered that those who ate the most potassium had more bone massive in their lower back and hip skeleton (27).

May aid Prevent Kidney Stones

Kidney stones room clumps of material that may kind in concentrated urine (28).

Calcium is a typical mineral in kidney stones, and also several studies display that potassium citrate lowers calcium level in to pee (29, 30).

In this way, potassium may aid fight kidney stones.

Many fruits and also vegetables contain potassium citrate, therefore it’s easy to include to her diet.

In a four-year research in 45,619 men, scientists found those who consumed the most potassium daily had a 51% reduced risk the kidney stones (3).

Similarly, in a 12-year study in 91,731 women, scientists found that those who consumed the many potassium daily had a 35% reduced risk that kidney stones (31).

It might Reduce Water Retention

Water retention happens as soon as excess fluid builds up within the body.

Historically, potassium has actually been offered to law water retention (32).

Studies imply that a high potassium input can assist reduce water retention by raising urine production and reducing sodium levels (4, 33, 34).

Summary: A potassium-rich diet may reduce blood pressure and water retention, protect against strokes and aid prevent osteoporosis and kidney stones.

Potassium is numerous in plenty of whole foods, particularly fruits, vegetables and also fish.

Most health authorities agree that getting 3,500–4,700 mg that potassium daily appears to be the optimal amount (35, 36).

Here’s just how much potassium friend can obtain from eat a 3.5-ounce (100-gram) serving of foodstuffs rich in this mineral (37).

Beet greens, cooked: 909 mgYams, baked: 670 mgPinto beans, cooked: 646 mgWhite potatoes, baked: 544 mgPortobello mushrooms, grilled: 521 mgAvocado: 485 mgSweet potato, baked: 475 mgSpinach, cooked: 466 mgKale: 447 mgSalmon, cooked: 414 mgBananas: 358 mgPeas, cooked: 271 mg

On the various other hand, over-the-counter supplements are not a good way to increase your potassium intake.

In many countries, food authorities border potassium in over-the-counter supplements come 99 mg, i m sorry is much less than the amount you can acquire from just one serving of the potassium-rich totality foods over (38).

This 99-mg limit is likely because many studies have found that high doses of potassium native supplements may damage the gut and even command to death by love arrhythmia (38, 39, 40).

However, world who experience from a potassium deficiency might receive a prescription native their physician for a higher-dose supplement.

Summary: Potassium is discovered in a variety of fruits, vegetables and fish favor salmon. Most wellness authorities suggest obtaining 3,500–4,700 mg of potassium daily.

Less 보다 2% of Americans meet the US recommendations for potassium (41).

However, a low potassium intake will rarely reason a deficiency (42, 43).

Instead, deficiencies mostly occur when the body all of sudden loses too lot potassium. This may take place with chronic vomiting, chronic diarrhea or in other situations in i beg your pardon you’ve lost a most water (44).

It’s additionally uncommon to acquire too much potassium. Despite it may happen if you take too many potassium supplements, over there is no solid evidence that healthy adults can gain too much potassium from foodstuffs (45).

Excess blood potassium largely occurs once the body cannot remove the mineral through urine. Therefore, it mainly affects world with negative kidney role or chronic kidney disease (46).

Additionally, details populations may need come limit their potassium intake, including those v chronic kidney disease, those taking blood press medications and elderly people, together kidney duty normally decreases with age (47, 48, 49).

However, over there is some proof that acquisition too countless potassium supplements have the right to be dangerous. Their tiny size provides them straightforward to overdose top top (39, 40).

Consuming too many supplements in ~ once may overcome the kidneys’ ability to eliminate excess potassium (50).

Nevertheless, it’s important to make certain you get enough potassium everyday for optimal health.

This is particularly true because that older people, due to the fact that high blood pressure, strokes, kidney stones and also osteoporosis are an ext common amongst the elderly.

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Summary: Potassium deficiencies or overabundance rarely happen through the diet. In spite of this, maintaining an sufficient potassium input is necessary for your all at once health.