Potassium supplementation

There are different ways to supplement with potassium: inorganic salts, such as potassium chloride, or organic salts, such as potassium malate, potassium glycerophosphate, or potassium citrate.

Intake and deficiencies

Its concentration depends on external inputs.

As potassium is found in large amounts in most foods, one would expect deficiencies to be nonexistent.

According to the ENIDE survey (AESAN, 2011), potassium intakes are below recommended levels, regardless of the organization that establishes them (IDRs or EARs). It is necessary to consider the possible consequences of low intakes of this mineral, especially in relation to high blood pressure. These intakes can be related to low consumption of foods that supply it in the largest amounts, such as fruits, vegetables, and legumes, which represent 50% of the total.

Potassium deficiencies can be heightened by the use of diuretics which increase its elimination, strenuous exercise with inadequate intake, low-calorie diets, alcohol abuse, and frequent vomiting.

Drugs. Drugs that increase the risk of deficiency are mainly the diuretics furosemide, thiazide, acetazolamide, torsemide, indapamide, chlortalidone, etc., but a marginal deficiency can also be accentuated by the following: corticosteroids, bronchodilators (salbutamol, terbutaline, theophylline), and antibiotics.

Reference values

NRV, PRI, UL

The NRV is 2000 mg. The PRI is 3500 mg for adult men and women.

There is no established UL at the moment.

Potassium toxicity is highly unlikely with normal kidney function, but there is a risk in the case of kidney failure.

NRV: Nutrient Reference Value. These are the daily amounts recommended for vitamins and minerals (micronutrients only) considered sufficient in the European Union to prevent a deficit in most healthy individuals in the population. They are the values used for labeling and claims.

PRI: Population Reference Intake. These are the reference values for a specific population group, defined as the amount of energy and/or nutrients (macronutrients and micronutrients) recommended to cover the nutritional needs of practically the entire population. They refer to healthy population groups. The values are expressed per person per day, as a 15-day average. To account for individual differences in digestive and metabolic processes, the PRI figure used for each nutrient is the average plus twice the standard deviation (except for energy, for which the average is used), thereby including almost all healthy individuals in the group (97.5%).

UL: Tolerable Upper Intake Level: the maximum level of total daily intake of a nutrient in a context of long-term or chronic consumption which does not pose a risk to health.

Foods with potassium

The vast majority of foods contain potassium.

Potassium-rich foods with a low glycemic index include the following: chard, avocado, spinach, mushrooms, broccoli, Brussels sprouts, celery, romaine lettuce, and nuts.

Foods with a high potassium content include the following:

• Fruits, mainly bananas, rhubarb, apricots, medlars, nectarines, papayas, raspberries, figs, kiwis, melons, blackberries, and oranges.
• Dried fruits (all types): dried apricots, prunes, dates, figs, raisins, etc.
• Nuts and seeds (all types): pistachios, almonds, peanuts, walnuts, pecans, sunflower seeds, pine nuts, etc.
• Vegetables, all but principally the following: avocado, Brussels sprouts, spinach, garlic, butternut squash, broccoli, cauliflower, wild mushrooms, chard, watercress, escarole, carrots, artichokes, tomatoes and tomato juice. Mainly raw or lightly cooked.
• Legumes, mainly: navy beans, chickpeas, soybeans, and lentils.
• Whole grains: oats, muesli, brown rice, wholegrain bread, wholegrain pasta, etc.
• Quinoa.
• Whole oats.
• Meats, fish, and shellfish, mainly raw or lightly cooked. Periwinkles (sea snails) contain large amounts of potassium.
• Coffee substitutes: Eko, malt.