Potassium

Potassium

Potassium is a vital mineral for our body. Potassium is excreted in the urine via the kidneys, and the excretion is carefully regulated so that the potassium level is kept approximately constant. Large amounts of licorice can lead to too little potassium in the body.

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What is potassium?

• Potassium (K) is a mineral we get in the body via the diet.

• Potassium is excreted via the kidneys.

• A normal diet usually ensures sufficient potassium intake.

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What does potassium do for the body?

Potassium maintains the acid and base balance in the body (together with chlorine and sodium).

• Regulates fluid balance.

• Potassium is important for normal blood pressure.

• Potassium is mainly found inside our cells and ensures that a number of cell signals, for example nerve and muscle impulses, function normally.

Dietary sources of potassium

Potassium is found in most foods. Good sources are vegetables, fruit (especially banana), berries, juice, beans, lentils, nuts and seeds.

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Recommended daily intake of potassium

• Children under 10 years: 1.4 - 2.0 g.

• Girls 10-13 years: 2.9 g.

• Women over 14 years: 3.1 g.

• Boys 10-13 years: 3.3 g.

• Men over 14 years: 3.5 g.

• Pregnant: 3.1 g.

• Breastfeeding 3.1 g.

The recommendations for daily intake of potassium vary with age for children under 10.

Breast milk contains the necessary minerals the child needs, so supplements are not recommended for children under 6 months unless a doctor or health nurse says otherwise.

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What happens when there is a lack of potassium?

Potassium deficiency can occur with prolonged diarrhea and vomiting, the use of certain types of diuretic medication, with prolonged use of cortisone tablets, with untreated diabetes, and with kidney disease. Large intakes of coffee, alcohol, sugar and licorice root can also lead to potassium deficiency.

Symptoms of potassium deficiency can be fatigue, muscle weakness, cramps, high blood pressure and heart rhythm disturbances.

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What happens with too much potassium intake?

Potassium poisoning is relatively rare, but can occur, for example, with kidney failure, excessive intake of potassium, adrenal insufficiency or the use of certain medications. Symptoms of potassium poisoning are convulsions, heart rhythm disturbances, diarrhea and nausea.