🍽️ Potassium

Blood Pressure Regulation: Potassium helps regulate blood pressure by balancing the effects of sodium. High potassium intake is associated with lower blood pressure levels, which may help reduce the risk of hypertension (high blood pressure). Potassium promotes vasodilation (relaxation of blood vessels), enhances sodium excretion by the kidneys, and reduces the sensitivity of blood vessels to vasoconstrictive hormones.

Cardiovascular Health: Adequate potassium intake is associated with a reduced risk of cardiovascular diseases such as stroke, coronary artery disease, and heart failure. Potassium helps maintain normal heart rhythm and function by facilitating the transmission of electrical impulses in cardiac muscle cells. It also helps prevent arrhythmias (abnormal heart rhythms) and reduces the risk of sudden cardiac death.

Kidney Stones: Potassium citrate, a form of potassium, is used in the prevention and treatment of kidney stones. It helps alkalinize urine and reduce the formation of calcium oxalate stones, the most common type of kidney stone. Potassium citrate supplementation may help increase urinary citrate levels, which inhibits the crystallization of calcium oxalate and other stone-forming compounds.

Bone Health: Potassium plays a role in bone metabolism and mineralization. Adequate potassium intake may help maintain bone density and reduce the risk of osteoporosis and bone fractures. Potassium supplementation has been associated with increased bone mineral density and improved bone strength, particularly in postmenopausal women and elderly individuals at risk of bone loss.

Muscle Function: Potassium is essential for proper muscle function, including muscle contraction and relaxation. It helps regulate muscle tone, nerve impulses, and neuromuscular transmission. Potassium deficiency (hypokalemia) can lead to muscle weakness, cramps, spasms, and paralysis due to impaired muscle cell membrane potential and excitability.

Fluid and Electrolyte Balance: Potassium is a major intracellular electrolyte involved in maintaining fluid balance, osmolarity, and cell volume. It works in concert with sodium, chloride, and other electrolytes to regulate extracellular and intracellular fluid levels, acid-base balance, and osmotic pressure. Potassium deficiency or excess can disrupt fluid and electrolyte balance, leading to dehydration, electrolyte abnormalities, and related complications.

Metabolic Health: Potassium plays a role in carbohydrate metabolism, insulin sensitivity, and glucose uptake by cells. Adequate potassium intake may help improve insulin sensitivity and reduce the risk of insulin resistance, metabolic syndrome, and type 2 diabetes. Potassium-rich diets are associated with lower fasting blood glucose levels and improved glycemic control in individuals with diabetes.

Stroke Prevention: Some studies suggest that higher potassium intake or higher serum potassium levels may be associated with a reduced risk of stroke. Potassium's blood pressure-lowering effects, anti-inflammatory properties, and ability to protect against endothelial dysfunction and oxidative stress may contribute to its potential role in stroke prevention.