Potassium

Explanation

Potassium is an essential mineral and the most abundant positively charged element found in all cells. Potassium serves to maintain acid-base balance and activate enzymatic reactions. It also plays a key role in nerve impulse transmission, muscle contraction, gastric secretion, and renal function. (source)

Low

Low potassium levels can stem from physiological factors involving kidney function, as the kidneys play a crucial role in regulating potassium levels in the body. From a nutritional perspective, inadequate intake of potassium-rich foods like fruits, vegetables, and legumes can contribute to lower potassium levels. (source, source)

Optimization

Prioritize potassium-rich foods: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Recommendation: Consume one serving of potassium-rich foods daily.

One serving examples: Beet Greens (cooked) (1 cup), Salmon (3 oz), Cannellini Beans (cooked) (1 cup), Avocado (1 medium avocado)

‍Avoid alcohol: Alcohol intake is associated with decreased serum potassium. (source) Alcohol consumption causes dehydration and a loss of electrolytes, including potassium. (source) Limiting alcohol intake regulates potassium concentrations. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

High

Elevated potassium levels can often stem from physiological factors related to kidney function and electrolyte balance, as the kidneys play a key role in regulating potassium levels in the body. From a nutritional perspective, consuming excessive amounts of potassium-rich foods, such as bananas and spinach, can also contribute to high potassium levels. (source, source)

Optimization

Limit foods high in potassium: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of foods high in potassium decreases serum potassium. Recommendation: Monitor and limit excess consumption of foods high in potassium, like bananas, broccoli, and beans.

Active recovery: Muscle damage can cause increased serum potassium. (source) Active recovery increases the reabsorption of potassium ions back into muscle cells via the sodium-potassium pump, which then reduces the concentration of potassium in the blood following a hard workout. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

‍Avoid potassium: Supplementation with potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of potassium decreases serum potassium. Recommendation: Monitor excess potassium intake and supplement concentrations.