Got potassium? The following signs of potassium deficiency (hypokalemia) are clues that you're just not getting enough:
- Acne
- Numbness and/or tingling
- Constipation
- Excess water consumption
- Depression
- Nausea or vomiting
- Edema
- Fatigue (my favorite 8 tests for fatigue)
- Insomnia
- Nervousness
- Mental impairment
- Abdominal cramping and/or bloating
- Fainting due to low blood pressure
- Heart palpitations (irregular heart beat)
- Muscle weakness
- Muscle cramps
These signs of potassium deficiency are strikingly similar to those of low thyroid function of hypothyroidism. I don't find this too surprising, considering self-induced hypothyroidism is a real issue, and it is common among those who have a history of dieting or excessive exercise habits. It is especially problematic in both paleo and low carb diets because they restrict potassium intake by limiting potassium rich fruits, fresh juices, and starchy vegetables.
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. It can also be caused by a magnesium deficiency, diarrhea, vomiting, and excessive sweating.
From a clinical perspective, I also find my clients that are overdosing on vitamin D supplements to have lower potassium levels.
Role of Potassium
Potassium has many important roles in the body. It's a critical mineral in the body for maintaining healthy function of cells, tissues, and organs. Potassium is also an electrolyte, meaning it conducts electricity along with sodium, chloride, calcium, and magnesium in the human body. Heart, digestive, and muscular function rely on this key nutrient.
According to the mineral laws of hair analysis, low potassium levels in the hair can disrupt your thyroid and stress mineral ratios. This can manifest as subclinical thyroid symptoms as well as a low tolerance or inability to deal with stress.
Getting enough potassium is also extremely important for proper digestive motility. Potassium plays an important role in regulating muscle contractions in your digestive tract, helping you stay regular in the bathroom.
In addition, healthy hormonal balance depends on potassium because it helps speed the conversion of cholesterol to progesterone.
How to get more in your diet?
If you need another reason to eat more food (I find most women don't eat enough) and nutrient-dense carbohydrate sources here it is: the Recommended Dietary Allowance (RDA) for potassium is between 2,600-3,400 mg, a value your healthy eating habits probably don't come close to!
Boost your intake with 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 (½ cup): 598mg
Prune Juice (6oz): 528mg
Halibut (3oz): 490mg
Acorn Squash (½ cup, cubed): 448mg
Banana (1 medium): 422
Orange Juice (6oz): 372mg
Molasses (1 tb): 293mg
Sheep Yogurt (¾ cup): 244mg
Orange (1 medium): 237mg
Kiwi (1 medium) 237mg
Spinach (½ cup cooked): 420mg
Date (1 piece): 167mg
Broccoli (½ cup): 147mg
Apricots (1 piece): 91mg
Prunes (1 prune): 70mg
Lentils (1 cup): 731mg
Supplements for potassium deficiency?
I know what you're thinking, "This looks like hard work. What about supplements?"
Over the counter potassium supplements are typically limited to 99mg in the US due to safety 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."
My translation here should be no surprise: there is no shortcut to health. Real food is the safest supplement.
Testing for potassium deficiency
My favorite way to assess your own potassium level is by completing a simple hair analysis test that tests for 35 different mineral levels and is available to all my international clients. It's a non-invasive test that can give you so much information about your mineral levels and how you can go about balancing them for optimal nutrition, so you can stop the guessing game!
Ready to find out your potassium level?
Get started right away here or enter your email below to learn all about the best way to understand your own mineral levels with hair analysis.
Are your potassium levels falling short? Please share in the comments!
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References:
- http://www.webmd.boots.com/a-to-z-guides/low-potassium-hypokalaemia
- http://lpi.oregonstate.edu/mic/minerals/potassium
- http://www.emedicinehealth.com/low_potassium/page2_em.htm
- http://ajpregu.physiology.org/content/264/5/R924
- http://www.granbypharmacy.com/uploads/7/5/4/7/7547647/nutrient-depletion-chart.pdf
- Total Wellness by Joseph Pizzorno, ND
- https://umm.edu/health/medical/altmed/supplement/potassium
- Photo Credit: Depositphotos.com/ElizavetaLarionova
- https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Kelly
These symptoms can account for a lot of problems so how can I know if I really have a deficiency? Will it show up on my blood work? Thank you!
Deb G.
Potassium levels show up in your typical CBC. If you are low, you need to address it immediately, otherwise you will end up in the ER and require a potassium infusion via IV. Not fun!
christina messina
Pottasium is not included in a CBC. It is however included in a chemistry profile. Ie. Chem 7
Amber
The problem with blood tests it said I was in the normal range, but in fact I was low on potassium and decided never to supplement with it. So I got a hair test and found out I was severely low in potassium . Blood tests can do a serious disservice to you by thinking that you don't need something when you actually do... I would experiment... the first time I found out I ran to the store and only found the 99mg of potassium.. I took ONE and my entire body started to wake up like I had not felt in years.
Sharon Poitra
Parathyroid hormones, caused by a benign tumor or calcification of one of the parts itself, can bring on terrible fatigue. High calcium.
JGRAHAM
Yes it will show up on blood work if they test for it.
Katerina
I have all this signs apart from heart palpitations. I am always tired. Blood test are always good...dr say u need to rest but even if i do or sleep the whole weekend i am even more tiered.
Tim
Try a L-Tyrosine supplement. It may help with your low energy.
Wendy
I use L-Tyrosine. I noticed a difference almost immediately, and I only take 1 a day.
Sarah
L-tyrosine makes me incredibly irritable and angry. Any other opts?
Joy
I was put on potassium supplements as a teenager. Took for a few weeks and quit. 10 years later I never have energy... Followed by my muscles hurting and tensing up so bad that I can hardly walk some days. I made a doctor check me for autoimmune but she thinks all of my pain and severe constipation are from my emotions. I go back and forth to nearly blacking out very often, This week my heart has been hurting bad. Today I finally thought too try eating a banana and the pain decreased. I've had acne for a few years and insisted my hormones were messed up. I'm now thinking it all comes down to my potassium. No insurance of course. A week ago my breasts swelled to twice their normal size and hurt incredibly bad for an entire week. I have bad insomnia. I was staying with my parents for a few months and was feeling great... Are a banana and yogurt every morning. It can't be a coincidence that this morning I was sure I was going to die and an hour after eating a banana I felt 50% better. I'm hoping I can get some blood work and that I am indeed correct. And if so I would be very happy too find out that increasing potassium takes away some of my terrible anxiety.
Bouncedancer
For me, acne was all about hydrochloric acid/enzymes. The day after I started taking them was the turnaround for my tendency towards cystic acne. If I skip them a couple of days, the acne starts coming back.
Xisca
I was low in K on hair test while eating several bananas a day with avocado and other rich in K food!
So there is something else... And my Ca to K ratio got better on low carb!
Nevertheless now I suplement because I have thirst and leg cramps.
Jo
I got this after I took iodine and removed heavy metals. I had diarrhea for 6 weeks and not actually joking.... I then had severe muscle weakness, low back pain, tiredness, felt my heart beating and anxiety/mild depression. I made it worse thinking salt would fix it since I eat a tonne of vegetables and weakness is a sodium deficiency as well.
I got a massive headache and realised it was dehydration and potassium...seriously a disaster!!!! Correcting it ASAPPPP.
Omar
Thank you for this Catherine. I try to get all my potassium from food but some days i fall short. On such days, will supplementing with potassium chloride powder make sense? Can take much more than 99mg this way.
I am not sure but I think i read somewhere that potassium chloride is used as fertilizer for plants. If that is so, does that make its use unadvisable for humans?
Thank you for any advice on this. And thank you also for the fascinating information you provide