Potassium
Optimal dose 2,000+ mg/day; multivitamins are limited to 55 mg by FDA.
Potassium ion is a nutrient necessary for human life and health. It is important for neurons in the brain and nerves, and for influencing osmotic balance between cells and the interstitial fluid. It is important for allowing muscle contractions and sending of all nerve impulses. Potassium+ ions are larger than sodium ions, and the ion channels and pumps in cell membranes can distinguish between the two types of ions, actively pumping or passively allowing one of the two ions to pass, while blocking the other.
A shortage of potassium in body fluids may cause a potentially fatal condition known as hypokalemia, typically resulting from diarrhea, increased diuresis and vomiting. Deficiency symptoms include muscle weakness, paralytic ileus, ECG abnormalities, decreased reflex response and in severe cases respiratory paralysis, alkalosis and cardiac arrhythmia.
A deficiency of potassium is rare in healthy individuals eating a balanced diet since it is common in most fruits, vegetables and meats. Diets high in potassium can reduce the risk of hypertension. The 2004 guidelines of the Institute of Medicine specify a dietary reference intake of 4,000 mg of potassium, though most Americans and Europeans consume only half that amount per day. Individuals suffering from kidney diseases may suffer adverse health effects from consuming large quantities of dietary potassium. End stage renal failure patients undergoing therapy by renal dialysis must observe strict dietary limits on potassium intake, since the kidneys control potassium excretion, and buildup of blood concentrations of potassium may trigger fatal cardiac arrhythmia.
The FDA limits the amount of potassium that can be added to multivitamins to very low levels (55 mg) for this reason. To get a healthy amount of potassium, eat a banana and drink a 12 oz glass of coconut water, V8 or tomato juice daily.
More Information Online
Nutritional primer
We have a 20,000 word primer on nutrition at our website that provides more detail with study references on each nutrient. Click here to visit the "Potassium" section of our primer.