Hypokalaemia, also known as low potassium, occurs when blood potassium levels drop below 3.5 mmol/L. Potassium is a mineral and electrolyte that is vital for cellular function in the body. Getting enough potassium ensures proper muscle and nerve activity, fluid balance, and a regular heart rhythm.
When potassium levels dip too low, it can cause severe adverse effects on health. Fatigue, muscle weakness, cramps, constipation, and abnormal heart rhythms may ensue. In serious cases, severely low potassium may even cause paralysis, respiratory failure, or lethal heart arrhythmias.
Fortunately, hypokalaemia can often be prevented through diet and lifestyle measures to maintain adequate potassium status. Here are top foods and tips to boost potassium levels and avoid dangerously low levels.
Why Do You Need Potassium?
Nerve Transmission
Potassium is crucial for transmitting nerve signals. It helps nerves communicate and muscles contract. Low potassium can lead to muscle weakness, fatigue, cramps, and nerve problems. Getting adequate potassium allows normal nerve and muscle function.
Muscle Contraction
In addition to nerve activity, potassium allows proper muscle contraction and function. Muscles require potassium to contract and relax normally during movement. Low levels can cause muscle cramps, stiffness, and weakness.
Fluid Balance
Potassium helps to regulate fluid balance in the body and maintain normal blood pressure. It counteracts sodium in the blood to control water retention and distribution. Inadequate potassium can lead to fluid imbalances, salt sensitivity, and low blood pressure.
Heart Function
Normal potassium levels keep the heart beating steadily. Potassium regulates heart rhythm by allowing electrical signals to travel through the heart and cause muscles to contract. Low potassium is linked to abnormal heart rhythms like atrial fibrillation.
How to Increase Potassium Levels
Bananas
Bananas are famous for being rich in potassium. One medium banana contains about 422 mg or 9% of the RDI of potassium. Easy to add to smoothies, oatmeal, or eat plain for an on-the-go snack.
Sweet Potatoes
An excellent source providing 542 mg or 12% of the potassium RDI in one medium baked sweet potato with skin. They also contain fiber, vitamin A, and vitamin C. Roast, mash, or add to stir fries.
Spinach
Spinach is a dark leafy green vegetable loaded with 958 mg or 20% of the RDI of potassium per cooked cup. Enjoy it fresh in salads or cook it in soups, pastas, omelets, etc.
Oranges Citrus
Oranges, grapefruits, limes and lemons are rich citrus fruits containing 237-445 mg potassium per fruit. They also have lots of vitamin C. Eat citrus fruits whole, juice them or add to smoothies and desserts.
Avocados
A creamy fruit full of potassium – one whole avocado has 28% or 1067 mg of the RDI! They contain heart-healthy fats too. Add to salads, sandwiches, or guacamole dip.
Potassium Supplements
For those struggling to meet potassium needs from food, supplements are available. Speak to your healthcare provider before taking potassium supplements which often come in extended-release tablet form to avoid side effects. Only use if deficient and recommended by your doctor.
Intravenous Potassium
If potassium levels drop severely low causing a hypokalaemic crisis with heart or muscle problems, intravenous potassium replacement may be administered under medical care. This temporarily helps restore potassium levels faster in an emergency situation with cardiac monitoring.
Adequate potassium intake is essential to preventing low potassium or hypokalaemia – which can be fatal if levels severely drop. Eating potassium-rich foods like bananas, sweet potatoes, spinach, citrus fruits and avocados daily can help maintain healthy levels. Speak to your doctor about potassium supplements or IV replacement if deficient. Getting enough of this key mineral protects the muscles, nerves, heart health and fluid balance. Be proactive with diet, lifestyle and medical care to keep potassium in the healthy range and avoid hypokalaemia.