Potassium
The forgotten electrolyte. Your heart, muscles, and nerves can't function without it. Most people get only half what they need—and have no idea.
What Potassium Does
Heart Rhythm
Regulates heartbeat. Too high or too low = dangerous arrhythmias.
Muscle Contraction
Required for all muscle function. Low potassium = weakness, cramps.
Nerve Transmission
Enables neurons to fire. Critical for brain and nervous system function.
Blood Pressure
Counteracts sodium's blood pressure raising effect. Higher potassium = lower BP.
Fluid Balance
Works with sodium to maintain proper cellular hydration.
pH Balance
Helps regulate acid-base balance in the body.
The Sodium-Potassium Pump
How It Works
Every cell has Na+/K+-ATPase pumps that constantly push 3 sodium ions out and 2 potassium ions in. This creates electrical potential across cell membranes—the basis of all nerve and muscle function. Uses 20-40% of your daily energy.
The Modern Imbalance
Our ancestors ate ~16:1 potassium to sodium. Modern diets are flipped: ~1:3 potassium to sodium. This contributes to hypertension, heart disease, and cellular dysfunction. We eat way too much sodium, not nearly enough potassium.
Signs of Potassium Deficiency (Hypokalemia)
Muscle
- • Weakness
- • Cramps
- • Spasms
- • Paralysis (severe)
Heart
- • Palpitations
- • Irregular heartbeat
- • Arrhythmias
- • EKG changes
Digestive
- • Constipation
- • Bloating
- • Abdominal cramping
Mental
- • Fatigue
- • Brain fog
- • Mood changes
Metabolic
- • Increased thirst
- • Frequent urination
- • Glucose intolerance
Other
- • High blood pressure
- • Kidney stones
- • Bone loss
⚠️ What Depletes Potassium
Diuretics
Many blood pressure meds (thiazides, loop diuretics) waste potassium.
Excess Sodium
High sodium increases potassium excretion through kidneys.
Low Magnesium
Can't fix potassium without fixing magnesium first—they're interdependent.
High Sugar/Insulin
Insulin drives potassium into cells, lowering blood levels.
Sweating
Heavy exercise, sauna, hot weather—potassium lost in sweat.
GI Issues
Vomiting, diarrhea, laxative abuse deplete potassium rapidly.
✅ Potassium-Rich Foods
Bananas get all the attention, but many foods are higher. You need 4700mg daily—that's about 10 bananas worth. Better to eat a variety.
Avocado
975mg
per avocado
Sweet Potato
950mg
per large
Spinach (cooked)
840mg
per cup
Salmon
800mg
per 6oz fillet
White Potato
900mg
per medium
Coconut Water
600mg
per cup
Banana
450mg
per medium
Beef
400mg
per 4oz
⚠️ Critical: The Magnesium Connection
You cannot fix potassium deficiency without adequate magnesium. Magnesium is required for potassium to enter cells. If you're low in magnesium, potassium supplementation may not work—it just gets excreted.
Always check and fix magnesium first. Many people supplement potassium with no benefit because their magnesium is depleted. Address magnesium, then potassium will often normalize on its own.
Metabolic Connections
Sodium
Potassium and sodium work as antagonist pairs in every cell
Magnesium
Required for potassium to enter cells—fix magnesium first
Insulin
Insulin drives potassium into cells—affects blood levels
Adrenal Health
Aldosterone regulates potassium excretion
Kidneys
Where potassium balance is controlled
Blood Sugar
Potassium affects insulin sensitivity