What Are the Health Benefits of Consuming Recommended Amounts of Potassium?

Potassium is a mineral that is present in all the cells of your body. It is necessary for muscle contraction and nerve impulses, and along with sodium, it helps maintain the proper balance of fluids in your cells. The daily recommended amount of potassium for men and women is 4,700 milligrams per day, according to the University of Maryland Medical Center. Be sure to get your daily amount by including foods high in potassium. Always seek advice from your medical professional before taking potassium supplements. Some drugs interact with potassium supplements, and too much potassium can be risky, according to "The American Journal of Emergency Medicine" of 2011.

High blood pressure increases your risk of stroke. Foods high in potassium may reduce your risk, according to the University of Maryland Medical Center. In the 1999 issue of "Stroke," a 14-year study of middle-aged women found that low potassium intake may contribute to an increase in strokes. A similar study at the Harvard School of Public Health and published in the 1998 issue of "Circulation" found that men with high blood pressure had a decreased risk of stroke after a diet rich in potassium foods. They also found potassium supplements to be effective, but because of the potential risks of taking too much potassium, they recommend potassium supplements only with medical monitoring. Since October 2000, the Food and Drug Administration allows foods high in potassium to make the claim: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

A diet high in potassium-rich foods may be beneficial for strengthening the bones of elderly women. According to a study in the 2009 journal "Osteoporosis International," potassium-rich diets increased the bone mineral density of post-menopausal women. Urinary excretion rates were monitored for five years, and even at the one-year mark, those with higher potassium in their diets had an increase in total bone mineral density of 4 percent. Researchers concluded that potassium-rich foods may prevent osteoporosis in elderly women.

Hypokalemia is low potassium. If you have low potassium levels, you may have symptoms of weakness and low energy. Your muscles will cramp more easily and your heart may beat irregularly. Athletes may need more potassium-rich foods because of the loss of potassium in the muscles and sweat during exercise, according to Colorado State University Extension. Sports drinks usually contain potassium to improve recovery from a hard workout. But a glass of orange juice also has potassium. Some drugs increase the likelihood of hypokalemia, such as diuretics and laxatives. Severe vomiting and diarrhea can also interfere with the balance of potassium, according to the Linus Pauling Institute.

There is a lower incidence of kidney stones for men and women who have a higher intake of potassium-rich foods, such as fruits and vegetables. According to the Linus Pauling Institute, a study of 45,000 men with an average potassium intake of 4,042 milligrams per day were half as likely to develop symptomatic kidney stones than those who had less than 2,895 milligrams per day. Women were found to have similar results after a study of 90,000 women conducted over 12 years. Women who ate a diet supplying 3,458 milligrams per day were 65 percent less likely to develop kidney stones than the group only taking in 2,703 milligrams per day. The source of potassium for these studies was mainly fruits and vegetables.

Article reviewed by demand12324 Last updated on: Jun 20, 2012

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