How to Recognize and Manage a Potassium Deficiency

Over the past few decades, there’s been a growing number of potassium deficiency cases causing people to feel stiff, achy, and concerned about their heart health.

But what does potassium do, and why is it so important? In this post, we’ll share how potassium functions in the body, the causes and symptoms of potassium deficiency, and methods for ensuring holistic balance through adequate potassium intake.

Potassium: Functions & Deficiencies

Potassium is a vital mineral for numerous physiological processes. In the body, 98% of potassium resides within cells, supporting fluid balance, muscle health, nerve function, and digestion.

Symptoms and Side Effects of Potassium Deficiencies

Although commonly mild, potassium deficiencies (hypokalemia) are prevalent among the US population, with most cases affecting women. Evidence shows that a lack of potassium can decrease sex hormone levels, causing an imbalance in the reproductive cycle.

At Wholestic Living, we often see a direct correlation between stressed women and hypokalemia, as stress heavily impacts potassium channels, which causes more stress and creates a negative feedback loop. These cases have given us valuable experience in supporting this demographic.

Although chronic stress is a main contributor to hypokalemia, other causes of potassium deficiency include:

• Alcohol and coffee consumption (alcohol's main ingredient, ethanol, and caffeine pull minerals from the body and excrete them through urine)

• Excessive sweating

• Diuretic medications or beverages

• Excessive excretion (vomiting or diarrhea)

• Digestive disorders (not able to absorb potassium adequately)

• Insufficient potassium levels in the diet (fast food and highly-processed diets)

• Folic acid (B9) deficiency (Since many foods with folic acid contain potassium, inadequate intake of B9 foods (leafy greens, broccoli, and beans) can also lead to a potassium deficiency)

• Pharmaceuticals (blood pressure medication acts as a diuretic and increases urine excretion)

Our bodies require high amounts of potassium, so it’s important to be aware of your recommended dietary allowance (RDA):

Age	Mg/Day
Birth to 6 months	400 mg (male + female)
7 - 12 months	860 mg (male + female)
1 - 3 years	2,000 mg (male + female)
4 - 8 years	2,300 mg (male + female)
9 - 13 years	2,500 mg (male); 2,300 mg (female)
14 - 18 years	3,000 mg (male); 2,300 mg (female) (2,600 mg pregnant; 2,500 mg lactation)
19 - 51+ years	3,400 mg (male); 2,600 mg (female) (2,900 mg pregnant; 2,800 mg lactation)

The body expresses numerous symptoms if potassium levels are low. Symptoms may include:

• Weakness

• Fatigue

• Muscle cramps or spasms

• Twitching

• Arrhythmia (irregular heartbeat)

• Constipation

• Tingling in extremities

Since potassium works in tandem with sodium via sodium-potassium pumps in cell membranes, a potassium deficiency can cause nervous system complications. Sodium-potassium pumps support the energy behind nerve impulses and muscle contractions. If potassium levels are low, the sodium-potassium pump becomes imbalanced, potentially causing irregular heartbeats.

This imbalance can also cause high blood pressure because of the excess sodium/low potassium ratio.

Mitigating a Potassium Deficiency

Before a mitigation plan, our Wholestic Living approach involves “testing rather than guessing” through a functional, non-invasive method called Hair Tissue Mineral Analysis (HTMA), which provides mineral and toxic metal information over a 3-4 month timeframe. This will help us gain a better understanding of your unique potassium levels and how to best move forward.

Learn about the HTMA process and benefits here.

Functional Foods

Many foods that contain high potassium levels can be paired with herbs to ensure adequate potassium intake. Below is a list of foods high in potassium:

• Clams

• Cod

• Dairy and plant milk (almond and soy)

• Yogurt

• Dark leafy greens (spinach and beet greens)

• Winter squash (acorn)

• Avocados

• Potatoes

• Tomatoes

• Dried fruits (raisins and apricots)

• Beans

• Lentils

• Plantains

• Kiwi

• Cantaloupe

• Bananas

• Nuts (pistachios and almonds)

• Coconut water

Unfortunately, potassium levels naturally found in food have decreased in recent years due to depleted soils caused by conventional farming methods. With this in mind, it’s best to source food from organic, regenerative farms and distributors who work to build healthy, nutrient-rich soil for their crops.

Herbs

Consuming herbal teas can provide ongoing support and maintenance of the body’s mineral levels.

Potassium-rich herbs can be sourced from local farmer’s markets, herbal apothecaries, and health food stores or acquired from reliable online companies. Some herbs rich in potassium include:

• Nettle (Urtica dioica - be careful when consuming nettle as large amounts can act as a diuretic)

• Chervil (Anthriscus cerefolium)

• Dandelion greens (Taraxacum officinale)

• Cinnamon (Cinnamomum verum)

• Burdock root (Arctium lappa)

*Since most herbs fall short of the RDA, it’s important to pair herbs with a well-rounded diet to receive adequate potassium levels.

You can implement herbs into your diet through recipes, tea, capsules, and extracts. Some trusted, organic herbal companies include Mountain Rose Herbs and Oregon’s Wild Harvest.

Potassium Supplements

Before considering a potassium supplement, it’s essential to consult a healthcare professional, as too much potassium can cause long-term complications.

Once there’s a clear picture of the body’s minerals, potassium supplements may be an excellent option for consuming adequate potassium levels.

Although receiving potassium RDA through food and herbs is ideal, those with busy schedules may not have this option. Potassium supplements come in various forms and are an easy way to fit potassium into your routine.

Here are a few different potassium supplement options:

• Potassium Chloride (the most effective at balancing potassium and sodium levels to achieve homeostasis)

• Potassium Citrate (used to treat kidney stones and occasionally hypokalemia)

• Potassium Gluconate (effective for hypokalemia but contains less potassium than potassium chloride)

Our favorite potassium supplements include Pure Encapsulation and Trace Minerals Liquid Ionic Potassium.

Lifestyle Support

Apart from added supplementation, managing stress is an excellent way to avoid a potassium deficiency. Movement, whole foods, reduced caffeine and alcohol intake, and moderated screen time are all ways to balance the stress response and reduce stress-related issues. Avoiding diuretic medication, if possible, may also support the body’s potassium levels.

Attention Leads to Intention

A potassium deficiency may be hard to detect, so it’s important to pay attention to the body’s small signals, like fatigue and muscle cramps. Listening to the body, getting your mineral levels tested, and implementing a natural regimen are all ways to prevent and mitigate mineral deficiencies and stress-related complications. With open-minded attention comes intentional support.

Looking for professional, caring support with a potassium deficiency? I welcome you to reach out at Bayan@wholesticliving.com to book a complimentary consultation.

Learn more about the benefits of minerals and other mineral deficiencies through our mineral blog series.