Contents
1 What is potassium deficiency and how much potassium do you need every day?
2 Potassium deficiency symptoms
Potassium deficiency symptoms woman Potassium deficiency symptoms psyche
3 Potassium deficiency self -test
4 Calium deficiency causes
5 Potassium in food
Vegan potassium sources (per 100 g) Animal potassium sources (per 100 g) Drinking meals against potassium deficiency
Contents
1 What is potassium deficiency and how much potassium do you need every day?
2 Potassium deficiency symptoms
Potassium deficiency symptoms woman Potassium deficiency symptoms psyche
3 Potassium deficiency self -test
4 Calium deficiency causes
5 Potassium in food
Vegan potassium sources (per 100 g) Animal potassium sources (per 100 g) Drinking meals against potassium deficiency

What is potassium deficiency and how much potassium do you need every day?

Potassium deficiency, also referred to as hypocalaemia, occurs when the potassium level in your blood drops below the normal value of 3.6 mmol/l. Potassium is a vital mineral and electrolyte, which plays a crucial role in the function 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 potassium intake is 4000 mg per day. Pregnant and nursing ends even need a little more, namely 4400 mg or 4500 mg a day. These quantities can usually be achieved via a balanced diet with potassium -rich foods.

Potassium deficiency symptoms

The symptoms of a potassium lack can be very diverse and depend on the severity of the defect. Frequent signs are:

  • Muscle weakness and muscle cramps, especially in the legs
  • Fatigue and exhaustion
  • constipation
  • Muscle spasms and tremors
  • Feelings of numbness or tingling in hands and feet
  • Heart rhythm disorders
  • Hypertension
  • Confusion and concentration disorders
  • Mood fluctuations and depression

If there is a severe potassium deficiency, even life -threatening complications such as Cardiac arrest appear. It is therefore important to have the symptoms recognized and treated early.

Potassium deficiency symptoms woman

Women have a higher risk of potassium deficiency than men, especially during pregnancy and breastfeeding. In addition to the general symptoms mentioned above, the following signs can also occur in women:

  • Irregular menstrual cycle
  • Severe menal pain
  • Excessive menstrual bleeding
  • Wading cramps during pregnancy
  • Edema (water retention) in the legs

Potassium deficiency symptoms psyche

A potassium deficiency can also affect mental health. Possible psychological symptoms are:

  • Irritability and nervousness
  • anxiety
  • Delegation and depression
  • Sleep disorders
  • Reduced stress tolerance
  • Concentration and memory problems
  • Confusion and disorientation

These symptoms can significantly affect the quality of life and should be taken seriously.

Potassium deficiency self -test

If you suspect that you suffer from a potassium deficiency, you can carry out a simple self -test. Here are some questions that you can ask yourself:

  1. Do you often have muscle cramps, especially in your legs?
  2. Do you often feel tired, weak and exhausted?
  3. Do you suffer from constipation?
  4. Do you sometimes have a tingling or deaf feelings in your hands and feet?
  5. Do you occasionally notice cardiac arrhythmias or palpitations?
  6. Do you have problems with concentration and memory?
  7. Are you often irritated, nervous or depressed?

If you have answered several of these questions with "yes", there could be a potassium deficiency. However, it is important to emphasize 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 mirror using a blood test.

Calium deficiency causes

There are various reasons why a potassium deficiency can arise. The most common causes are:

  • Inadequate potassium intake About the food
  • Excessive potassium loss, e.g. through strong sweating, diarrhea or vomiting
  • Certain drugs that increase potassium excretion, such as diuretics or laxatives
  • Chronic kidney diseases that affect potassium excretion
  • Disruptions of the adrenal glands, such as Conn syndrome
  • Eating disorders such as bulimia or anorexia
  • Excessive alcohol consumption
  • Insulin deficiency in diabetes mellitus

Genetic factors and hormonal disorders can also promote potassium deficiency. With persistent symptoms, it is therefore advisable to have the causes clarified by a doctor.

Potassium in food

There are many good potassium sources, both plant -based and animal.

Vegan potassium sources (per 100 g)

  1. Tomatoes (dried): 3427 mg
  2. Apricotes (dried): 1850 mg
  3. Shiitake mushrooms (dried): 1534 mg
  4. Bananas (dried): 1491 mg
  5. Soybeans: 1364 mg
  6. Spirulina (dried): 1363 mg
  7. Peaches (dried): 1351 mg
  8. Plum (dried): 1058 mg
  9. Pistachios: 1025 mg
  10. Pumpkin seeds: 919 mg

Animal potassium sources (per 100 g)

  1. Wellhorn snails (cooked): 694 mg
  2. Inkfish (cooked): 637 mg
  3. Mussels (cooked): 628 mg
  4. Salmon (cooked): 628 mg
  5. Königsmandrel (cooked): 558 mg
  6. Sardelles (raw): 544 mg
  7. Herring (cooked): 542 mg
  8. Salvation (cooked): 528 mg
  9. Tuna (cooked): 527 mg
  10. Bacon (fried): 499 mg

Overall, vegetable food usually contains more potassium than animal. With a varied diet with a focus on fruit, vegetables and whole grain products, the potassium requirement can usually be easily covered.

Drinking meals against potassium deficiency

Special Drinking meals Like that of Saturo can also help prevent a potassium deficiency. This Drinking food contains an optimal mix of all important nutrients, including potassium. Especially for people with increased needs or recording disorders, you can represent a sensible addition to daily nutrition.

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Frequently asked questions

How does a potassium deficiency express itself?

A potassium deficiency can be noticeable by symptoms such as fatigue, muscle weakness, muscle cramps, constipation and cardiac arrhythmias. In severe cases, even dangerous cardiac arrhythmias, paralysis and kidney dysfunction can occur.

What to eat and drink with potassium deficiency?

In the event of a potassium deficiency, you should above all incorporate potassium -rich foods such as bananas, avocados, spinach, potatoes, legumes, nuts and dried fruits into the menu. Potassium drinks such as Coconut Water or special drinking meals can also support potassium supply.

How can you fix potassium deficiency?

The treatment of a potassium lack depends on the cause and severity. As a rule, potassium is substituted via tablets or effervescent tablets, and an infusion is also possible in the event of a serious deficiency. In addition, you should pay attention to a potassium -rich diet and treat any underlying diseases.

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Sources

  1. German Nutrition Society (DGE). (2020). Reference values ​​for nutrient supply. 2. Edition.
  2. World Health Organization (WHO). (2012). Potassium intake for adults and children.
  3. National Institutes of Health (Nih). (2020). Potassium: Fact Sheet for Health Professionals.
  4. European Food Safety Authority (EFSA). (2016). Dietary Reference Values ​​for Potassium.
  5. Potassium deficiency: symptoms, causes and treatment. (2022). German medical leaf.
  6. Hypocalaemia. (2022). Medical clinic.
  7. Potassium in nutrition. (2022). German Nutrition Society (DGE).
  8. Potassium and health. (2018). American Heart Association.
  9. The effects of potassium deficiency on the body. (2020). Healthlin.
  10. Potassium deficiency: self -test and symptoms. (2022). Pharmacies review.