Potassium is an essential mineral required by the body. Overall well-being depends on adequate intake of the nutrient as it works to:
What is Potassium?
Potassium is an essential mineral. Represented on the periodic table of elements as “K,” it acts as a charged electrolyte, helping to maintain normal hydration, blood pH and mineral balance. General wellness of the body, including all its organs and tissues, is reliant on the regulation of this mineral's concentrations both outside and inside of cells.**
Research has shown that potassium promotes cardiovascular wellness, particularly in the healthy modulation of blood pressure. Numerous scientific trials have shown that increased consumption of the nutrient was directly associated with upholding normal blood pressure balance. Studies have also suggested that K is linked to optimal blood glucose levels and overall circulatory health.**
Further investigations have found that the mineral fosters skeletal and joint wellness, including healthy bone density, and may assist in calcium metabolism. It plays a key role in muscle contraction and overall muscle health. One of the most important electrolytes to human health, it can be sweated out of the body during exercise. Maintaining healthy levels of this mineral during exercise sustains electrolyte levels for muscle nourishment and robust circulation. In addition to its sports nutrition applications, the mineral’s role in water balance may help to support healthy weight management efforts. This mineral’s biological activities related to muscle contraction and fluid balance also help to encourage urinary and digestive health.**
In 2010, the advisory committee of Dietary Guidelines for Americans identified potassium as a "shortfall nutrient," meaning that the average national diet lacked sufficient daily amounts. Foods rich in the mineral “K” include avocados, bananas, chocolate, potatoes, soybeans and many kinds of fish and meat. Supplementation should complement a lifestyle that includes regular physical activity, low sodium intake and a diet featuring vegetables, fruits, lean protein and whole grains.**
Potassium Supplements
Supplements are available as capsules, tablets, powders and liquids, and may supply the chelated, citrate, and gluconate forms of the mineral. The chelated form binds the mineral to organic compounds for peak bioavailability. The citrate form has been most extensively studied for its ability to maintain blood pressure within normal range. The gluconate form combines the mineral with glucose for rapid uptake. In some supplements the mineral may be paired with other health-supporting compounds such as magnesium.**
Potassium Directions for Use
Supplementation should not start prior to consulting with a health care provider. The suggested Daily Value (DV) for the mineral is 4,700 mg. Capsules and tablets are generally presented in 99 mg doses, though the nutrient in powder form may feature higher serving amounts.**
