What is potassium deficiency and how much potassium do you need every day?
Potassium deficiency, also known as hypokalaemia, occurs when the potassium level in your blood falls below the normal value of 3.6 mmol/l. Potassium is a vital mineral and electrolyte that plays a crucial role in the functioning of nerves, muscles and the heart. It also regulates the fluid balance in the cells and is involved in protein synthesis.
According to the German Nutrition Society (DGE), the recommended daily intake of potassium for adults is 4000 mg per day. Pregnant women and breastfeeding mothers need even more, namely 4400 mg and 4500 mg per day respectively. These amounts can usually be achieved through a balanced diet with potassium-rich foods.
Potassium deficiency symptoms
The symptoms of potassium deficiency can be very varied and depend on the severity of the deficiency. Common signs are
- Muscle weakness and muscle cramps, especially in the legs
- Fatigue and exhaustion
- Congestion
- Muscle spasms and tremors
- Numbness or tingling in the hands and feet
- Cardiac arrhythmia
- High blood pressure
- Confusion and concentration problems
- Mood swings and depression
Severe potassium deficiency can even lead to life-threatening complications such as cardiac arrest. It is therefore important to recognise the symptoms early and have them treated.
Potassium deficiency symptoms in women
Women have a higher risk of potassium deficiency than men, especially during pregnancy and breastfeeding. In addition to the general symptoms mentioned above, women may also experience the following signs:
- Irregular menstrual cycle
- Severe menstrual pain
- Excessive menstrual bleeding
- Cramps in the calves during pregnancy
- Edema (water retention) in the legs
Potassium deficiency symptoms Mental health
Potassium deficiency can also have an impact on mental health. Possible psychological symptoms include:
- Irritability and nervousness
- Anxiety
- Depression and depression
- Sleep disorders
- Reduced stress tolerance
- Concentration and memory problems
- Confusion and disorientation
These symptoms can have a significant impact on quality of life and should be taken seriously.
Potassium deficiency self-test
If you suspect that you are suffering from a potassium deficiency, you can carry out a simple self-test. Here are some questions you can ask yourself:
- Do you often have muscle cramps, especially in your legs?
- Do you often feel tired, weak and exhausted?
- Do you suffer from constipation?
- Do you sometimes have tingling or numbness in your hands and feet?
- Do you occasionally experience cardiac arrhythmia or palpitations?
- Do you have problems with concentration and memory?
- Are you often irritable, nervous or depressed?
If you answered "yes" to several of these questions, you may have a potassium deficiency. However, it is important to emphasise that this self-test cannot replace a professional medical diagnosis. If you suspect a potassium deficiency, you should definitely consult a doctor who can determine your potassium level using a blood test.
Potassium deficiency causes
There are various reasons why a potassium deficiency can occur. The most common causes are:
- Insufficient potassium intake through food
- Excessive potassium loss, e.g. through heavy sweating, diarrhoea or vomiting
- Certain medications that increase potassium excretion, such as diuretics or laxatives
- Chronic kidney diseases that impair potassium excretion
- Disorders of the adrenal glands, such as Conn's syndrome
- Eating disorders such as bulimia or anorexia
- Excessive alcohol consumption
- Insulin deficiency in diabetes mellitus
Genetic factors and hormonal disorders can also favour potassium deficiency. If symptoms persist, it is therefore advisable to have the causes clarified by a doctor.
Potassium in food
There are many good sources of potassium, both plant-based and animal-based. Here is an overview of the 10 most potassium-rich foods (plant or animal) with their average potassium content per 100 g:
Vegan potassium sources (per 100 g)
- Tomatoes (dried): 3427 mg
- Apricots (dried): 1850 mg
- Shiitake mushrooms (dried): 1534 mg
- Bananas (dried): 1491 mg
- Soybeans: 1364 mg
- Spirulina (dried): 1363 mg
- Peaches (dried): 1351 mg
- Peaches (dried): 1058 mg
- Pistachios: 1025 mg
- Pumpkin seeds: 919 mg
Animal sources of potassium (per 100 g)
- Whelks (cooked): 694 mg
- Squid (cooked): 637 mg
- Shellfish (cooked): 628 mg
- Salmon (cooked): 628 mg
- King mackerel (cooked): 558 mg
- Anchovies (raw): 544 mg
- Herring (cooked): 542 mg
- Horibut (cooked): 528 mg
- Tuna (cooked): 527 mg
- Bacon (fried): 499 mg
Overall, plant-based foods usually contain more potassium than animal-based foods. A varied diet with a focus on fruit, vegetables and wholegrain products is usually a good way of meeting potassium requirements.
Drinking meals to combat potassium deficiency
Special drinking meals such as those from Saturo can also help to prevent potassium deficiency. This drinkable food contains an optimal mix of all important nutrients, including potassium. They can be a useful addition to the daily diet, especially for people with increased requirements or intake disorders.
Frequently asked questions
How does a potassium deficiency manifest itself?
Potassium deficiency can be characterised by symptoms such as tiredness, muscle weakness, muscle cramps, constipation and cardiac arrhythmia. In severe cases, even dangerous cardiac arrhythmia, paralysis and kidney dysfunction can occur.
What to eat and drink for potassium deficiency?
If you have a potassium deficiency, you should include potassium-rich foods such as bananas, avocados, spinach, potatoes, pulses, nuts and dried fruit in your diet. Potassium-rich drinks such as coconut water or special drinkable meals can also support your potassium supply.
How can potassium deficiency be remedied?
The treatment of potassium deficiency depends on the cause and severity. As a rule, potassium is substituted via tablets or effervescent tablets; an infusion is also possible in the case of a severe deficiency. You should also make sure you eat a diet rich in potassium and treat any underlying illnesses.
You might also be interested in this
Sources
- German Society for Nutrition (DGE). (2020). Reference values for nutrient intake. 2nd edition.
- World Health Organisation (WHO). (2012). Potassium intake for adults and children.
- National Institutes of Health (NIH). (2020). Potassium: Fact Sheet for Health Professionals.
- European Food Safety Authority (EFSA). (2016). Dietary reference values for potassium.
- Potassium deficiency: symptoms, causes and treatment. (2022). German Medical Journal.
- Hypokalemia. (2022). Medizinische Klinik.
- Potassium in the diet. (2022). German Nutrition Society (DGE).
- Potassium and Health. (2018). American Heart Association.
- The effects of potassium deficiency on the body. (2020). Healthline.
- Potassium deficiency: self-test and symptoms. (2022). Pharmacies review
