Do you have a potassium deficiency? Below are the signs you do and what you can do about it:
The Signs
• Acne
• Weakness, tiredness, or cramping in arm or leg muscles
• Numbness and/or tingling
• Excess water consumption
• Depression
• Nausea or vomiting
• Edema
• Fatigue
• Insomnia
• Nervousness
• Mental impairment
• Fainting due to low blood pressure
• Heart Palpitations (irregular heart beat)
These signs of potassium deficiency are strikingly similar to those of hypothyroidism. This isn’t too surprising, considering self-induced hypothyroidism is a real issue, and it is common especially with those who have a history of dieting or excessive exercise habits. It is an even bigger issue in both paleo and low carb diets because they restrict potassium intake by limiting potassium rich fruits, fresh juices, and starchy vegetables.
Of course there are other reasons your potassium can be low. Certain medications such as diuretics, laxatives, aspirin, certain types of antibiotics, blood pressure lowering drugs, bronchodilators, and steroids can lower potassium levels. A magnesium deficiency could also be the cause.
What Potassium Does In You Body
Potassium has several important roles in your body. It’s an essential mineral in your body for keeping up healthy function of cells, tissues, and organs. In addition potassium is an electrolyte, This means it conducts electricity along with other minerals such as sodium, chloride, calcium, and magnesium in your body. Heart, digestive, and muscular function rely on potassium. In addition, healthy hormonal balance depends on potassium because it helps speed the conversion of cholesterol to progesterone.
How To Increase Your Potassium Intake
The Recommended Dietary Allowance (RDA) for potassium is 4,700 mg, This value is hard to achieve even with healthy eating habits!
Here’s how you can get what you need from the following potassium rich foods:
White Beans (1 cup): 1.004mg
Potato (1 medium with skin): 926mg
Avocado (1 medium): 689mg
Coconut Water (1 cup): 600mg
Raisins (1/2 cup): 598mg
Prune Juice (6oz): 528mg
Halibut (3oz): 490mg
Acorn Squash (1/2 cup, cubed): 448mg
Banana (1 medium): 422
Orange Juice (6oz): 372mg
Orange (1 medium): 237mg
Kiwi (1 medium) 237mg
Spinach (1/2 cup cooked): 420mg
Date (1 piece): 167mg
What About Supplements?
Over the counter potassium supplements are typically limited to 99mg in the US due to safely concerns. According to the Linus Pauling Institute at Oregon State University, “Because of the potential for serious side effects, the decision to use a potent potassium supplement should be made in collaboration with one’s health care provider.”
in short there is no quick and easy supplement route, the best way to achieve this is by eating potassium rich foods.
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