Normal Potassium Levels
Potassium is both an electrolyte and a mineral our bodies needs in order to maintain health and to function properly. Potassium helps to keep the fluid and electrolyte levels in the body normal. Normal potassium levels are 3.5 to 5.0 milliequivalents per liter (mEq/L). When someone has potassium levels below 3.5 mEq/L they can have an irregular heartbeat, low blood pressure, feel tired, have week muscles and experience muscle cramping.
Importance of Normal Potassium Levels
Potassium is crucial for the normal functioning of the muscular system, the heart and nerves. It plays a leading role in controlling activity of smooth muscle like the muscle found in the digestive track and skeletal muscle as well as the muscles of the heart. Normal potassium levels also are required to maintain normal transmission of electrical signals throughout the nervous system of the body. Normal potassium levels are also necessary for maintaining a normal heart rate as both low and high potassium levels can lead to abnormal heart rhythm.
Many foods contain potassium including all meats, some fish like cod and salmon, several fruit varieties, vegetables and beans. Dairy products also contain potassium. Having too much potassium in your system is called hyperkalemia while having too little is known as hypokalemia. In order to maintain the optimal level of potassium in the body, healthy levels of sodium and magnesium in the blood are required. Consuming too much sodium may increase the body’s need for potassium. Vomiting, diarrhea, excessive sweating and malnutrition can cause potassium levels drop as can using certain heart medications.
Dangers of Low and High Potassium
Concerning the dangers of low and high potassium, there is considerable evidence which shows that a daily potassium intake of at least 4.7 grams helps to reduce the risk of stroke, high blood pressure, osteoporosis and kidney stones.
Low potassium levels can wreak havoc on one’s health. High blood pressure is a leading predictor of heart disease and stroke and it is more common in people with diabetes. Low potassium levels can result in ‘restless leg syndrome’, muscle twitches and spasms. Low potassium levels also contribute to one feeling tired, achy and fatigued. Many people diagnosed with depression and/or anxiety have low potassium levels in their blood. Bone loss in osteoporosis is also linked with low potassium levels.
High Potassium levels can result in serious and even possibly life-threatening conditions if not treated promptly. The dangers of high potassium levels can be characterized by muscle weakness, fatigue, irregular heartbeat, weakened pulse rate, paralysis and breathing difficulties. Having too much potassium in the blood can ultimately lead to cardiac arrest if left unchecked.
Maintaining Optimal Potassium Levels
Maintaining perfect potassium levels is essential for overall good health. This is the reason why you should eat foods high in potassium on a regular basis. Adults should get at least 4700 milligrams of potassium daily. Nursing mothers should see to it that they take in 5100 milligrams a day. Considering the fact that potassium is sourced from many foods, it is fairly easy to maintain optimal potassium levels if you see to it that you eat a well balanced diet.
Maintaining healthy levels of potassium can be achieved by eating all types of meat, green leafy vegetables, bananas, brussel sprouts, squash, prunes, dates, figs and tomato products. Avocados, grapefruit and pears also should be eaten regularly as they contain high levels of potassium. Salmon, tuna and sardines as well as yogurt and low fat milk are good sources of potassium as well.