Vital laboratory package Sport Woman includes 31 values that indicate what changes you can make in your lifestyle habits to improve your fitness and endurance.
Potassium
Potassium can be obtained from vegetables, fruits and dairy products.
Potassium
- Potassium affects the metabolism of the heart, muscles, kidneys and central nervous system as well as the transmission of nerve impulses.
- A potassium deficiency can cause the heart to enlarge, reducing cardiac contractility.
- The body does not produce potassium, so it must be obtained through food.
What is potassium?
Potassium is an essential mineral for the body. The mineral affects the metabolism of the heart, muscles, kidneys and central nervous system as well as the transmission of nerve impulses.
Together with sodium, potassium affects blood pressure and the body’s fluid balance. The minerals work together and the balance between them is important.
After calcium and phosphorus, potassium is the most common mineral in the body.
There are about 130–170 grams of potassium in the body. Most of which can be found in the intracellular fluid. Only a few per cent is outside the cells in the bloodstream, where its concentration is strictly regulated.
The role of potassium in the body
Potassium is a mineral, which means that it is essential for humans. The majority of potassium is in muscle cells, but about 20 per cent is located in red blood cells and in bone and liver cells.
Together with sodium, potassium transports water, sugar and waste through cell walls. In addition, they affect blood pressure and the body’s fluid balance. These functions depend on the balance between them both.
Swedes consume more sodium than recommended intake as table salt. Excessive salt intake increases blood pressure and causes swelling. The recommendation is to reduce the intake of salt through nutrition. However, the role of potassium is often forgotten in this process. An imbalance between sodium and potassium is usually the cause of symptoms.
The mineral is also involved in the transmission of nerve impulses and the regulation of muscle contraction.
The nervous system acts as a messenger between the brain and the body. The messages are transmitted as a nerve impulse and contribute to regulating, among other things, heart rate, reflexes and muscle contraction. Imbalanced levels in the body can weaken muscle contraction and are particularly harmful to the heart.
The kidneys regulate the excretion of potassium in urine. A small amount of the mineral is also eliminated through stool.
Which foods are good sources of potassium?
Many foods have high levels, for example:
- avocados
- bananas
- milk
- white beans
- spinach
- berries
- watermelon.
According to the Nordic Nutrition Recommendations 2023, consuming 3,5 grams of potassium per day is an adequate Intake for adults.
The body regulates the level of potassium in the blood
The body does not produce potassium, so it must be obtained through food.
- There is always a high enough intake through food, hence dietary potassium deficiency is not recognised as a condition.
- If you are healthy, a high intake of potassium does not raise the levels in the blood above the normal level.
- Correspondingly, unvaried nutrition or diets do not lead to potassium deficiency in the body.
- Supplements should not be used without a good reason, eg. a confirmed deficiency.
The amount of potassium obtained from food does not affect the amount of the mineral in blood as the body regulates this level. Healthy kidneys effectively regulate the excretion so that, during low intake, the kidneys deposit potassium in the body and, during higher intake, it is excreted in the urine.
However, the blood potassium level must remain within certain limits in order for the body to function normally.
Excessively high or low levels may be a sign of an illness. An excessively high or low blood level is usually caused by a kidney problem or by certain medications. Deficiency can also be a result of excessive sweating, vomiting, diarrhoea or an eating disorder. Heavy use of laxatives or diuretics can also cause deficiency. On the other hand, certain diuretics may also cause high levels.
What are the potential symptoms of deficiency?
Deficiency can cause the heart to enlarge and wear out, reducing cardiac contractility. This condition is called heart failure, which means that the heart is unable to pump enough blood to the brain, other organs and muscles.
Athlete’s potassium intake – Sweats
Heavy physical activity causes profuse sweating. The body excretes water and minerals with sweat. Sweating is affected by diet, body composition, genes and adapting to the climate during exercise. Therefore, there can be large individual differences between people.
In general, the heavier the physical activity, the more potassium is removed from the body. The role of the mineral is to feed the muscles while they contract continuously during exercise. The body excretes it through urine and sweat throughout the physical effort. Therefore, there is not enough potassium to regulate blood pressure and transfer nerve impulses.
Low potassium symptoms
Deficiency due to physical activity and sweating may cause:
- muscle cramps
- slow reflexes
- nausea
- rapid heart rate
- vomiting.
Endurance athletes in particular must take care of the adequate intake of potassium due to sweating.
Why is the body’s potassium value examined?
The potassium test makes it possible to examine potential fluid and electrolyte imbalances in the body. Excessively high or low levels may be a sign of illness or caused by a medication.
The levels can be checked with a simple blood test through Vital.
Potassium reference value P-K
The reference levels may vary depending on the laboratory and the test analysis method.
High potassium
High levels can be caused by, for example:
- potassium-binding diuretics
- acidosis, i.e. excessive acidity of body fluids
- tissue damage such as burns
- diabetes
- Addison’s disease
Hyperkalemia
Hyperkalemia, high blood potassium, is usually caused by an acute kidney disease. High levels make the heart susceptible dysfunction and cause muscle weakness.
Low potassium
Low levels can be caused by, for example:
- low potassium intake
- magnesium deficiency
- excessive non-renal excretion of potassium: diarrhoea, vomiting and excessive sweating
Hypokalemia
Hypokalemia, low blood potassium, is usually caused by the use of diuretics. Diuretics increase urine output, resulting in a higher than normal excretion of potassium. Hypokalemia makes the heart susceptible to arrhythmia and causes muscle weakness.
FAQ
Manganese can affect the quality of drinking water by giving it a metallic taste and staining the water brown, which can cause discoloration on clothes and household appliances. When manganese levels are high, the water can also be harmful to health, especially for children and pregnant women.
The recommended daily intake of chromium for an adult is about 25-35 micrograms. Chromium is an important trace element that promotes the metabolism of macronutrients and the function of insulin in the body. Chromium intake is usually ensured through a varied diet.
Magnesium is a vital mineral that participates in over 300 enzyme reactions in the body, supporting functions such as muscle and nerve operation, energy production, and electrolyte balance. Magnesium also helps maintain normal heart rhythm and is important for the health of bones and teeth. Additionally, it can help manage blood pressure and has been studied for its effects in alleviating stress and anxiety.
An adult should get about 800 mg of calcium daily. This amount can vary depending on age, gender, and life situation, such as pregnancy or breastfeeding. Calcium is an important mineral that strengthens bones and teeth, and aids in the function of muscles and the nervous system. Adequate calcium intake is especially important during growth ages and for the elderly, whose calcium absorption decreases with age.
The recommended daily iodine intake for adults varies between 150 micrograms and 200 micrograms per day. For pregnant and breastfeeding women, the recommendation is higher, about 250 micrograms per day. Iodine intake is usually ensured by using iodized salt and consuming iodine-containing foods such as fish and dairy products.
The recommended daily intake of potassium for an adult is about 3,500–4,700 milligrams. This amount can vary depending on age, gender, and health condition. Adequate potassium intake is important as it helps maintain normal blood pressure, muscle function, and nervous system health. Potassium is mainly obtained from fruits, vegetables, and whole grains.
The timing of taking selenium can affect its absorption and benefits. Generally, it is best to take selenium with a meal as food improves its absorption. It is advisable to consume selenium as part of a balanced diet that includes a variety of vitamins and minerals. This helps ensure that you get the maximum benefit from selenium. Additionally, it is good to note that taking selenium in the evening can disturb sleep in some people, so the morning or early afternoon may be a better time to take it.
For adults, the recommended sodium intake is about 2300 milligrams per day, which is approximately one teaspoon of salt. However, excessive sodium intake can increase blood pressure and the risk of cardiovascular diseases. It is important to balance sodium intake and ensure that it does not exceed recommended limits.
The increase in potassium levels in the blood depends on several factors, such as diet, health condition, and any medications. Generally, correcting potassium levels through dietary changes can be seen in blood tests within a few days. If potassium intake has been insufficient for a long time, normalizing the level may take longer. It is important to regularly monitor potassium levels, especially if there are health issues that affect potassium balance.
The recommended daily intake of magnesium varies by gender and age. Typically, adult men are recommended to consume 400-420 mg and women 310-320 mg of magnesium per day. The needs may be higher for pregnant and breastfeeding women. It is important to note that magnesium needs can vary based on individual factors such as health condition and physical activity.
The time it takes for zinc to take effect can vary individually, but generally, its effects begin to be felt within a few days of regular use. For example, in alleviating symptoms of a cold, zinc can start working within 24 hours of starting use, if taken in sufficient amounts right at the onset of symptoms.
The recommended daily intake of zinc for adults varies between 7-11 milligrams depending on gender and age. For pregnant and breastfeeding women, the recommendation is slightly higher. Excessive intake of zinc can cause side effects, so daily intake should remain below 25 milligrams.
Vital laboratory package Sport Man includes 30 values that indicate what changes you can make in your lifestyle habits to improve your fitness and endurance.
Vital laboratory package Total Plus includes 37 values and is an even more comprehensive health check for those who seek a deeper insight into their body’s well-being and greater opportunities to make better choices to improve their health.
190 kr
Potassium is an essential salt for the body. It regulates, among other things, the body’s fluid balance.
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Calcium takes care of bones, muscles, and the nervous system
Calcium is an essential element for life. Adequate levels in the blood are essential for good bone strength, functioning muscles, and the nervous system. Sufficient intake should be ensured from an early age and throughout life, as it is an effective way to prevent osteoporosis (brittle bones).
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Magnesium (Mg)
Those who are physically active should especially pay attention to the adequate intake of magnesium. Magnesium supports the well-being of muscles and bones.
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Sodium regulates the body’s fluid balance
The main function of sodium is to regulate the body’s fluid balance.
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Phosphate is necessary for the formation of bones and teeth
Phosphate is needed for the regulation of cell function, activation of enzymes, and as building material for DNA.
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Iron affects your coping, well-being and mood
Iron is essential for the body. It affects many bodily functions. One of its main tasks is to transport oxygen to important organs such as the heart and muscles.
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Ferritin, iron deficiency, and iron deficiency anemia: Symptoms, measurement, and treatment
Ferritin indicates the amount of iron stored in the body. Low ferritin level is a sign of low iron stores.
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Article updated:
25 February 2025