Vitamin D and magnesium have been some of the top selling supplements of the last decade, and with good reason. Many of us tend to run low in these nutrients and they can really impact our health in a way we can feel. We're here to make the case that potassium also falls into this category and we anticipate an increased focus on this critical mineral in the coming years.
What does potassium do for us?
Potassium is most commonly discussed in the context of sodium/blood pressure and muscle health, such as reducing cramps or supporting our heart's rhythm.
However, this greatly understates the true depth of benefits that potassium brings and why it's so important to our health.
Every cell in the body operates through a kind of electrochemical language, constantly exchanging signals and moving substances (nutrients, waste, energy, etc.). Potassium is one of the key players that establishes the foundation that allows this communication to occur. Potassium plays a indispensable role in allowing cells to generate electrical signals, transport materials, and respond to their surroundings. In this way, potassium isn't simply something the body “uses”. It helps establish the conditions that our cells need to function.
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By supporting one of the most foundational processes that our cells require to function, we in turn support our whole health. If we don’t have enough potassium, our excitable cells in our muscles struggle to respond to our nervous system, contributing to fatigue, weakness, cramping and ultimately paralysis. The nervous system itself begins to disfunction, causing numbness, tingling and slowed reflexes. Our heart is particularly, sensitive and can quickly develop arrythmia. Our kidneys and pancreas are also affected, disrupting electrolyte levels, blood pressure and blood sugar, increasing diabetes risk.
While saying one essential nutrient is more important than another is a bit silly, potassium makes a good case with just how foundational its role is to the basic needs of our cellular functions.
How much potassium do we need?
The current recommended levels here in the US are 2600mg for women and 3400 for men. It’s worth noting that these recommendations were recently lowered from the prior 4700mg, and some experts have questioned the new lower levels. We find it telling that the US guidelines for blood pressure recommend 3,500-4,700mg, and most health agencies around the world agree that 3,500mg is the minimum recommended intake for men and women. A reasonable conclusion is that we should regard 3,500mg as the bare minimum, and 4,700mg as an optimal level to aim for.
The real kicker here though is that even using the lower guidelines, at least 70% of Americans are not meeting this goal on a regular basis. Less than 5% are meeting the higher levels that we all should likely be shooting for.
A critical point here is that because we primarily get potassium from whole foods, low potassium intake suggests low whole food intake. This lack of whole food also means we’re not getting enough antioxidants, fiber and a plethora of other nutrients. As important as potassium is to our health, a single nutrient pales in comparison to the value if getting the broad spectrum health benefits whole foods bring. This a is a major takeaway point of our article, we need to support our potassium intake and our overall health by eating more whole foods! Supplements can help as we transition to a higher whole food intake, or if we continue to fall short of our potassium goals.
How to supplement with potassium?
Like any mineral potassium is readily available in pills, liquids, powders and even gummies. However, supplements in pill form are often limited to 99mg per pill, making alternatives like powders desirable when needing more than a few hundred milligrams.
Many of our customer will supplement with 99-300mg once or more per day. Most find pills work well for this, but powders can be a welcome alternative when higher levels are needed.
When supplementing with potassium, it’s encouraged to take it with food and to spread out higher doses throughout the day. If using powders, follow the product’s instructions and dilute appropriately. This helps ensure good absorption and safe use of potassium. Speaking of safety, be aware that certain medications and kidney conditions can warrant a conversation with your doctor before meaningfully increasing your potassium intake.
As always, make sure you're working with a quality manufacturer and retailer (no worries there when you're shopping with us!), ensure you're purchasing a form known to absorb well (gluconate, citrate, chloride are all good starting points) and consider how you'll integrate this into your regular routine.
We think potassium deserves the spotlight, as does your personal health. While the word "essential" may get thrown around loosely these days, potassium is something our body literally cannot function without. Ensure you're at least meeting the recommended level daily and if not, work with your healthcare practitioner to determine the best way to address this. Be aware that certain medications and kidney health issues can alter how your body handles potassium and can raise safety concerns. Always talk to your doctor before significantly increasing your potassium intake.
We thank you for joining us for another education moment!
