Advantages of taking minerals and natural health supplements in diet

Potassium is one of the most abundant minerals found in the human body. Rivaled only by calcium and phosphorus, potassium stores in human body normally measure about 9 ounces in someone weighing 150 pounds. Potassium is also a key electrolyte responsible for regulating hydration levels, blood pH, kidney, nerve and muscle function in the body. Potassium is key to blood sugar metabolism. The mineral converts glucose stores in the body into glycogen, an energy form that is easily stored in muscle tissue and the liver for later use.

The most common use for potassium is to regulate high blood pressure. Diets low in potassium have been linked to high blood pressure in a number of studies. Such organizations as the Joint Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure and the Dietary Approaches to Stop Hypertension (DASH) now openly recommend diets rich in potassium, including fruits, vegetables and low- or non-fat dairy foods along with calcium and weight prevention, in an effort to reduce the risk of hypertension.

In a review of 33 specific studies relating to potassium and blood pressure, it was found that people who normally eat high-potassium foods such as bananas, yogurt and avocados, have lower blood pressure than those who consume little potassium. It was also shown that people who have normal blood pressure then add 2,340 mg of potassium per day, either through diet, supplements or both, can lower their risk of developing high blood pressure in the future by 25 % ¹ Further studies however, show that dietary intake of potassium is the only way to prevent high blood pressure and in fact, supplemental potassium does not have the same effect.

A very promising study suggests that diets rich in potassium may allow people who take prescription drugs for high blood pressure to reduce their medications. In total, 81 percent of the 54 participants who ate three to six servings per day of potassium rich foods were able to significantly reduce the dosage of their medications within one year. Of those who continued with their normal diets, only 29 percent were able to reduce their therapeutic medicines.

Diets high in potassium are also associated with reduced risk of stroke. One study found that people with high blood pressure who eat at least one serving per day of foods high in potassium, such as nuts, fruits, avocados or bananas, can reduce their risk of fatal stroke by as much as 40 percent. This appears to be especially true for men with high blood pressure or who are also taking diuretics to help the kidneys eliminate water and sodium².

Recent studies have linked asthma and poor lung function in both adults and children to diets low in potassium. It is theorized therefore, that increasing dietary intakes of potassium rich foods such as fruits, vegetable and fish can possibly prevent and or treat asthma³.

Inflammatory bowel disease (IBD), specifically ulcerative colitis and Crohn’s disease, is often accompanied by low potassium levels. Here again, increasing dietary intake of potassium rich foods, may be helpful in preventing and possibly treating these types of disorders.

Dietary sources of potassium are quite abundant and include fresh unprocessed foods such as vegetables (especially potatoes), fish, meat, fruits, like avocados, dried apricots, and bananas, oranges, limes, grapefruits, juices (citrus), dairy products and most whole grains. Like many of the vitamins and minerals, potassium can be found in various forms including potassium acetate, potassium gluconate, potassium chloride, potassium bicarbonate, and potassium citrate.

As with most supplements, having too much or too little can be problematic. A potassium deficiency is known as hypokalemia, where as too much potassium is called hyperkalemia. Balanced potassium levels are dependent on sodium .When there is too much sodium in the diet, potassium levels drop and a deficiency can result, accompanied by such symptoms as muscle weakness, mental disorientation, periodic paralysis, heart problems and increased nervous irritability. In severe cases, what is known as ventricular fibrillation, a situation in which the heart vibrates instead of pumps, can lead to death.

Although hypokalemia is quite rare, it can result after incidences of severe diarrhea, vomiting or sweating. This condition is most commonly seen in people who use diuretics that increase the excretion of potassium in the urine. Drinking coffee and alcohol can also deplete potassium by increasing urinary production. As well, potassium deficiency is found in people with eating disorders, who vomit regularly. In even minor short-lived cases of diarrhea, some potassium imbalance occurs. Normally, the body will rectify this situation, but in cases, where prolonged diarrhea and dehydration exist, intravenous fluids may be necessary to restore potassium balance, although it can often be corrected in as little as 2 hours.

One study suggested that the most common factor affecting potassium levels is exercise, because potassium is easily lost through sweating. It was found that after running 18 to 20 minutes in a warm, humid climate, more than half of the subjects total potassium stores were lost through sweat. It was further found that consuming 2.6 grams, the recommended level of daily potassium intake, is enough to replenish potassium lost in the urine, but it was not enough to replace potassium lost in sweat, which is the most common way according to researchers, that people deplete their stores.

Hyperkalemia is brought on by too much potassium intake. Most adults consume approximately 5.6 grams of potassium from food each day. The tolerable level of potassium is listed as up to 18 grams per day. Considering over the counter supplements are restricted by law to 99 mg of potassium per pill, it is very unlikely toxic levels of potassium will be reached, unless, of course, potassium supplements are abused or in cases of existing kidney problems, whereby the kidneys are not able to process and excrete excess potassium. In these situations potassium buildups can reach toxic levels and symptoms such as muscle fatigue and cardiac arrhythmia (irregular heartbeat) may result.

There are several possible drug interactions listed for potassium, which either increase or decrease potassium stores in the body. For instance, potassium levels may be increased when using nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, piroxicam and sulindac. As well, beta-blockers, ACE inhibitors and blood thinning drugs all increase potassium levels. On the contrary, such drugs as antacids, insulin, laxatives and diuretics all decrease potassium in the body. Studies also show that digoxin, a typical drug used to treat abnormal heart rhythms, can become toxic when high levels of potassium are also present.⁴ It is best therefore, if you take any medication, to first consult a health professional before either using potassium supplements or if you feel your potassium levels are unbalanced.

Reference:

1. Cappuccio EP, MacGregor GA, “Does potassium supplementation lower blood pressure? A meta-analysis of published trials”, J Hyperten, 1991;9:465-473.
2. Kendler BS, “Recent nutritional approaches to the prevention and therapy of cardiovascular disease”, Prog Cardiovasc Nur, 1997;12(3):3-23.
3. Hijazi N, Abalkhail B, Seaton A, “Diet and childhood asthma in a society in transition: a study in urban and rural Saudi Arabia”, Thorax, 2000;55:775-779.
4. Howes LG “Which drugs affect potassium? Drug Saf, 1995;12(4):240-244.