Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the Medical and Executive Director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
In this episode, we explore why 98% of people in the U.S. aren’t getting enough potassium and the health implications of this deficit. Potassium is crucial for nerve function, muscle contractions, fluid balance, blood pressure regulation, and heart rhythm. Despite its importance, many factors, including poor diet, health conditions, and certain medications, contribute to widespread deficiency. We'll discuss symptoms like muscle weakness and high blood pressure, the long-term effects on cardiovascular health, bone density, kidney function, and more. Learn how much potassium you need, top food sources, and tips for increasing your intake to enhance your overall health.
Transcript: Why 98% of Us Need More Potassium
Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.
In 2010, an advisory committee of experts from the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) identified potassium as a shortfall nutrient. A shortfall nutrient is an under-consumed nutrient that may lead to adverse health effects, such as hypertension and cardiovascular disease. Today, potassium is STILL listed in the Dietary Guidelines as a nutrient of concern as it is associated with health benefits but under-consumed by most individuals. Shockingly, 98% of people in the U.S. aren’t getting enough potassium and the problem only seems to worsen.
In this podcast, we’ll explore why just about everyone isn’t getting enough potassium, the health implications of this deficit, why it’s important for our health, and what we can do to correct this problem. Stay with me for an insightful podcast!
What Is Potassium and Why Is it Important?
Let’s begin by first discussing what potassium is. Potassium is an essential mineral and electrolyte – and is the third most abundant mineral in the human body. Potassium is an electrolyte because it is a mineral that carries an electrical charge when dissolved in water, like sodium, calcium, magnesium, chloride, and sodium bicarbonate.
Potassium atoms carry an electrical charge because they have a single electron in their outer shell that is easily removed, creating positively charged ions (K+). These potassium ions are crucial for the proper functioning of all living cells, so every cell in our bodies depends on them.
The potassium ions transfer across cells and play a key role in various bodily functions, including maintaining proper nerve function, muscle contractions, regulating fluid balance, regulating blood pressure, synthesizing protein and metabolizing carbohydrates, and supporting normal heart rhythm.
At the cellular level, potassium works together with sodium primarily through the “sodium-potassium pump”, a protein embedded in the cell membrane that actively pumps sodium ions out of the cell and potassium ions into the cell. This creates a crucial concentration difference across the membrane which is vital for cellular function such as nerve impulse transmission, and muscle contraction.
Potassium and sodium move in opposite directions to create an electrical potential across the cell membrane. Excess potassium levels are regulated by the kidneys by excreting excess amounts through urine. This balance is critical, as both too much and too little potassium can be harmful.
So, you may be wondering why people aren’t getting enough potassium.
There are several reasons why most people aren’t getting enough potassium. The main reason is because of diet, but it can also be caused by health conditions such as inflammatory bowel disease, adrenal disorders, and kidney disease. In addition, certain medications such as diuretics, laxatives, insulin, antibiotics, and corticosteroids, can make it harder to absorb potassium or cause you to lose more potassium through urine and stool. Other factors that can contribute to sub-optimal potassium levels include low magnesium status, excessive sweating, vomiting, and diarrhea. Also, of concern, is that a 2020 study found that soil potassium in U.S. farms is declining and therefore levels of potassium in foods are also lower.
Let’s move on to what happens when you don’t get enough
potassium.
Nearly 100% of the population isn’t getting enough potassium. However, a potassium deficiency, or hypokalemia, is only diagnosed when blood serum levels fall below 3.5 mmol/L. This condition affects about 11% of the general population and 20% of hospitalized individuals. The symptoms of hypokalemia can be difficult to recognize because they resemble those of various other disorders. These symptoms include muscle weakness, cramps, or twitches, fatigue, abnormal heart rhythms and palpitations, digestive issues such as bloating and constipation, and high blood pressure. It’s important to note that many people who are not technically hypokalemic still have suboptimal potassium levels, putting them at risk for a range of long-term health issues, which I will address in a
moment.
Let’s dig into this a bit more…
A study conducted from 1999 to 2016 measured the serum potassium levels of almost 59, 000 individuals aged 12 to 80 years by The US National Health and Nutrition Examination Survey (NHANES). This survey revealed a concerning trend: average serum potassium concentrations declined from 4.14 mmol/L to 3.97 mmol/L, while the prevalence of hypokalemia (low serum potassium) increased significantly from 3.78% to 11.06%. This is an alarming rise. Researchers proposed several potential causes for this trend, including declining potassium concentration in food sources, lower potassium intake, and increased consumption of processed foods.
So, I want to talk a bit about the long-term effects of not getting enough potassium, even though you might not be diagnosed as hypokalemic and why making sure that you are getting enough potassium is important.
This is an important one. Potassium and Cardiovascular Health
Potassium is essential for preventing heart disease and supporting cardiovascular health. Recent research emphasizes the importance of optimal potassium levels for improved blood vessel function and reducing hypertension and stroke risk.
A variety of meta-analyses have shown that the risk of stroke can be reduced somewhere between 13% to 24% (the meta-analysis studies conclude varying percentages) with diets that are rich in potassium and low in sodium, according to the FDA.
Potassium helps counteract the negative effects of excess sodium on blood pressure. Increasing potassium intake can help lower sodium levels in the body, thereby reducing blood pressure. Additionally, potassium helps relax blood vessel walls, contributing further to blood pressure reduction. Therefore, individuals who consume a high amount of sodium, mainly from processed foods, will have an increased need for potassium. It’s generally recommended to consume five times more potassium than sodium. Keep in mind that most people get two times the amount of sodium to potassium.
It is crucial to note that diets high in sodium and low in potassium are associated with a significantly higher risk of mortality from heart attacks or other causes. The ratio of sodium to potassium in the diet is critical; individuals with the highest sodium-to-potassium ratio have a substantially increased risk of death compared to those with the lowest ratio.
Prevention of Osteoporosis
Recent research highlights potassium’s vital role in preventing osteoporosis and supporting bone health. A study in the Journal of Clinical Endocrinology and Metabolism found that postmenopausal women who increased their potassium intake had reduced calcium loss and lower markers of bone breakdown. This is because potassium has alkalizing effects, which help prevent bones from releasing calcium to neutralize body acidity.
Additionally, a comprehensive analysis of the Korean National Health and Nutrition Examination Survey found that higher dietary potassium levels were associated with increased bone mineral density (BMD) at all measurement sites in older women. This study also demonstrated that increased potassium intake was linked to a significantly lower risk of osteoporosis in the lumbar spine of postmenopausal women.
Kidney Health
Recent research has highlighted the importance of optimized potassium levels in reducing the risk of kidney disease. A study published in the Clinical Journal of the American Society of Nephrology found that individuals with higher potassium intake had a lower risk of developing chronic kidney disease (CKD). The researchers observed that participants with the highest potassium intake had a 26% lower risk of CKD compared to those with the lowest intake. Another study, conducted by researchers at Johns Hopkins University, revealed that higher levels of potassium in the blood were associated with better kidney function and a slower decline in kidney health over time. This study, which followed participants for over a decade, proved that those with higher serum potassium levels had a significantly lower risk of developing end-stage renal disease. Other studies conclude that higher intakes of potassium are associated with reduced risks of kidney stones, as it helps prevent the formation of crystals in the kidneys.
Improved Muscle Function
Potassium plays a crucial role in muscle function and contraction. A study published in the Journal of Physiology found that adequate potassium intake is essential for maintaining muscle strength and preventing fatigue. The research showed that potassium depletion led to reduced muscle force production and increased fatigue during exercise. Conversely, maintaining optimal potassium levels can enhance muscle performance and reduce the risk of exercise-induced muscle cramps.
Enhanced Cognitive Function
Recent research has suggested a link between potassium levels and cognitive function. A study published in the journal Neurology found that older adults with higher potassium intakes had better cognitive performance and a lower risk of cognitive decline over time. The researchers hypothesized that potassium’s role in maintaining proper blood flow to the brain might contribute to these cognitive benefits.
Blood Sugar Regulation
Potassium may also play a role in blood sugar regulation and diabetes prevention. A large-scale study published in the journal Diabetologia found that individuals with higher potassium intakes had a lower risk of developing type 2 diabetes. The researchers suggested that potassium’s ability to improve insulin sensitivity and glucose metabolism might be responsible for this protective effect.
Digestive Health
Adequate potassium intake has been associated with improved digestive health. A study published in the World Journal of Gastroenterology found that potassium supplementation helped alleviate symptoms of inflammatory bowel disease (IBD) in animal models. The researchers observed that potassium reduced inflammation in the gut and improved intestinal barrier function, suggesting potential benefits for individuals with digestive
disorders.
Stress Reduction
Emerging research shows that potassium may play a role in stress reduction and mood regulation. A study published in the British Journal of Nutrition found that individuals with higher potassium intakes reported lower levels of perceived stress and better overall mood. The researchers hypothesized that potassium’s role in regulating the nervous system and maintaining electrolyte balance might contribute to these stress-reducing effects.
So, adequate potassium levels are important for so many aspects of our health. So, let’s talk about how much you need and then what to eat to get enough.
Daily Potassium Requirements
The Recommended Dietary Allowance (RDA) for potassium differs based on age, sex, and life stage. For adults, it is generally recommended that women consume 2,600 mg per day and men consume 3,400 mg per day. However, the Institute of Medicine suggests an Adequate Intake (AI) level of 4,700 mg per day for individuals older than 14 years of age. AI is based on estimates of nutrient intake by a group of healthy people, either from
experiments or observations. This higher intake is based on evidence indicating that such levels can lower blood pressure, particularly in salt-sensitive individuals, and help prevent kidney stones.
Keep in mind that individual potassium needs can vary depending on overall health, activity level, and specific health conditions. It is important to note that the recommended AI does not apply to individuals with renal conditions, as their potassium intake needs to be carefully managed to avoid complications.
According to the most recent survey done between 2017 and 2020 by the National Health and Nutrition Examination Survey, the average daily potassium intake is 2,496mg for the US population, which is down from the previous survey cycle from 2013-2016. So, people are consuming less potassium with time, and this is why potassium has been identified as a nutrient of public concern.
So, chances are you are wondering what the top food sources of potassium are.
Here we go. These are some of the best sources:
Baked potatoes: come in at about 900 mg.
Bananas: A well-known source, one medium banana provides around 400 mg of potassium.
Sweet Potatoes: A medium sweet potato has about 540 mg.
Spinach and Swiss Chard: One cup of cooked spinach delivers about 840 mg to 960 respectively.
Avocados: One avocado contains roughly 975 mg.
Beans and Lentils: A cup of cooked lentils has around 731mg.
Salmon: A 3-ounce piece of salmon offers about 416 mg.
Coconut Water: One cup can provide up to 600 mg.
With the use of AI tools, you can easily find ways to tailor your food preferences to give you more choices of potassium-rich foods.
So, let’s wrap things up with some tips for increasing your potassium
intake
1. Incorporate More Fruits and Vegetables: Aim for a variety of potassium-rich fruits and vegetables in your diet daily - preferably 8 servings of fruits and vegetables per day – whole foods, as I always (always) say.
2. Remember that the emphasis on a higher potassium-to-sodium ratio is crucial. A balanced ratio significantly lowers the risk of cardiovascular issues compared to diets high in sodium and low in potassium.
3. Make sure that you aren’t deficient in magnesium. This is because potassium wouldn’t be absorbed properly with low magnesium levels.
4. Snack Wisely: Choose potassium-rich snacks like a banana, a handful of raisins, or a smoothie with spinach and avocado.
5. The average adult needs 4700 milligrams (mg) of potassium per day. If you can’t reach your recommended daily allowance of this nutrient from the foods you eat, a supplement can help make up the deficit. People with kidney disease are at risk of potassium toxicity because their kidneys may not filter out potassium adequately. Therefore, they should not take potassium supplements unless directed by a healthcare provider.
6. Check with Your Doctor: If you have health conditions like kidney disease or are on medications that affect potassium levels, consult your doctor before making significant changes to your potassium intake.
Concluding Thoughts.
Potassium is essential in our diets, playing a vital role in maintaining optimal bodily function. Its benefits are far-reaching, impacting everything from nerve function and muscle contractions to blood pressure regulation and heart rhythm maintenance. Increased awareness of potassium’s importance can lead to better health outcomes, and ongoing research can provide more specific dietary recommendations. By prioritizing potassium intake, we can enhance public health and well-being, ensuring that individuals reap the full benefits of this essential nutrient.
Thank you for tuning in today. Be well.
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