Potassium regulates the balance of your body acids and plays a role in nerve and muscle function. Together with sodium, potassium works to regulate your blood pressure and water balance and to keep your heart muscle beating in a steady, normal rhythm. Potassium helps sharp, clear thinking by assuring adequate oxygen transport to your brain. It even helps your body dispose of wastes.

Good for These Symptoms:

• Muscle weakness
• Fatigue
• Irritability
• Confusion
• Muscle cramps
• Constipation

Other Benefits: May lower high blood pressure and protect against the blood pressure-boosting properties of sodium.

Signs of Deficiency:

• Muscle fatigue
• Constipation
• Weak, slow, irregular pulse
• Muscle cramps while exercising
• Lack of appetite
• Mental apathy
• Low potassium leads to altered heart rhythm and muscle weakness
• It can occur with excessive fluid loss from sweating, diuretic medications, or diarrhea.
• Also, physical and mental stress can lead to a deficiency of potassium.
• About 38 percent of all men and 65 percent of all women get less than 70 percent of the minimal RDA for this mineral.

At High Risk for Low Potassium:

• Those taking thiazide-type diuretics
• Those taking cortisone medications
• Those who have chronic liver disease
• Those who drink a lot of coffee
• Those who drink alcohol regularly

Sources:

• Bananas
• Potatoes
• Dates
• Raisins
• Apricots
• Cantaloupe
• Oranges and orange juice
• Prune juice
• Turkey
• Tomatoes
• Broccoli
• Watercress
• Mint leaves
• Lettuce
• Brussels sprouts
• Green leafy vegetables
• Sunflower seeds
• Wheat germ.

RDA: None

Optimal Level: 100 mg

Maximum: 5 grams

Signs of Toxicity:

• Lack of appetite
• Apathy
• Muscle fatigue