Potassium is an essential electrolyte that helps maintain stable water levels in the body, supports nerve signal transmission, ensures normal muscle contraction, and stabilizes heart rhythm. This mineral also aids nutrient transport across cell membranes, maintaining pH balance, kidney function, and preventing acid-base disorders. Adults require approximately 3,500-4,700 mg of potassium daily. When potassium is deficient, the body may exhibit the following symptoms.

Muscle cramps

Potassium deficiency often causes muscle cramps, especially during physical activity. As potassium plays a role in muscle function, a lack of this electrolyte can lead to involuntary contractions. Individuals experiencing frequent cramps should seek medical attention to determine the cause and adjust their diet accordingly.

Constipation

Potassium plays an important role in muscle activity, including the smooth muscles of the digestive tract. Low potassium levels reduce intestinal motility, leading to constipation. If prolonged difficulty with bowel movements occurs, low potassium levels could be a contributing factor.

Increased sensitivity to sodium

Potassium and sodium work together to maintain fluid balance inside and around cells. When potassium levels are low, sodium's impact increases, causing the body to retain more water. This can lead to sudden swelling, particularly in the hands and feet.

High blood pressure

Potassium helps regulate blood pressure by balancing sodium in the body. A potassium deficiency can lead to increased sodium retention, raising the risk of high blood pressure. Regular blood pressure monitoring is an essential habit for protecting cardiovascular health.

Numbness or tingling in hands and feet

Low potassium can affect nerve function, causing numbness or tingling (a pins-and-needles sensation) in the hands and feet. Persistent symptoms like these may indicate a potassium deficiency.

Individuals experiencing these symptoms should undergo blood tests for accurate diagnosis and supplement potassium as prescribed by a doctor. Potassium-rich foods include: bananas, sweet potatoes, oranges, leafy green vegetables, avocados, beans, and lentils. Salmon, tuna, and potatoes also help boost potassium intake, supporting muscle function, regulating blood pressure, and enhancing overall health.

By Le Nguyen (According to Times of India)