Potassium benefits a lot. Potassium is one of the seven essential macrominerals. The human body needs potassium to support vital processes. Potassium plays a role in the functioning of the kidneys, heart, muscles, and nervous system.
Potassium is the electrolyte needed by the body to stay healthy. As the American Heart Association (AHA) notes, a diet high in potassium can help control blood pressure by reducing the negative impact of sodium.
Having high sodium levels can increase the risk of high blood pressure. In healthy people, potassium reduces this risk by helping the body eliminate sodium. It also helps to control blood pressure by relaxing the walls of blood vessels.
Check: Recommended intake
Blood pressure and heart health
Adequate potassium intake can prevent or control high blood pressure. And if a person has high potassium and is high in sodium, this can help reduce the risk of heart disease and stroke.
Maintenance of bones and muscles
Potassium can play a role in bone health. Studies have suggested that people who eat a lot of potassium-rich fruits and vegetables may have higher bone mineral density.
However, confirming this will require a lot of research. If the findings are true, researchers will also need to find out the reason for it and whether the supplements have the same effect.
A diet high in potassium can also help maintain muscle mass in the elderly and in people with health conditions that lead to muscle wasting.
In healthy people, low potassium levels can prevent the kidneys from regenerating calcium. High levels of calcium in the kidneys can lead to kidney stones.
A study from 2015 states that switching to a DASH diet can help reduce the risk of kidney stones, as foods prefer foods rich in potassium and other essential nutrients.
However, people with kidney problems should not consume too much potassium, as it can have a negative effect. In this case, the doctor will recommend how much potassium he will add to the diet.
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Potential side effects
If you add to your diet fruits and vegetables, you will be increasing your diet of potassium and fiber. When increasing fiber, it is important to increase it gradually and gradually to prevent gas and explosion. In addition, make sure you drink sufficient amounts of fluids. Neglecting hydrate properly can lead to constipation and severe intestinal obstruction.
The most serious side effects of potassium supplements include:
- Abdominal discomfort
To prevent side effects, be sure to take your ingredients as prescribed, preferably with food or liquid, to minimize intestinal effects.
Why is potassium important for the body?
It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure. Your kidneys help to keep the right amount of potassium in your body.
How can I get 4700 mg of potassium a day?
A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diets such as spinach, yams, avocados, bananas, and fish, such as salmon.
What type of potassium is best?
Potassium chloride is the most common type used to treat deficiency. The recommended daily intake (RDI) for potassium is 4,700 mg. Most supplements come in 90 mg to 99 mg doses of potassium. Higher-dose pills are available, but they usually contain smaller “active” amounts.
Does potassium help you sleep?
Difficulty staying asleep: This could be linked to potassium, Livescience reports. Studies have shown that potassium supplements may boost sleeping through the night, but good food sources are beans, leafy greens, avocados, baked potatoes, and to a lesser degree, bananas.
Which potassium is best for high blood pressure?
Our results, in conjunction with the evidence from many previous trials that potassium chloride has a significant blood pressure-lowering effect, suggest that potassium citrate has a similar effect on blood pressure as potassium chloride.
Is potassium good for kidneys?
Potassium is a mineral found in many of the foods you eat. It plays a role in keeping your heartbeat regular and your muscles working right. It is the job of healthy kidneys to keep the right amount of potassium in your body.
Is potassium good for high blood pressure?
The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure. Increasing potassium through diet is recommended in adults with blood pressure above 120/80 who are otherwise healthy.