Constant fatigue and drowsiness – and potassium deficiency

One of the main dietary sins of people struggling with all kinds of health problems – from cardiovascular diseases to gastric problems or dementia – is too low consumption of fruit and vegetables in their diet. Not only do they provide fibre that stimulates the gut microbiota and a wealth of antioxidants that protect the body's cells, but they also influence nutritional status thanks to their vitamin and mineral content. A perfect example of this is the presence of potassium in plant-based foods.

1. Physiological functions of potassium
2. Symptoms of potassium deficiency
3. Potassium requirements
4. Controlling potassium and sodium in the diet

Physiological functions of potassium

The element discussed in the article is one of the electrolytes, i.e. elements that carry an electrical charge in the body's fluids. It participates, among other things, in the regulation of osmotic pressure in cells and signal conduction within the nervous system. It is essential for the proper functioning of the heart, skeletal muscles, brain and peripheral nerves.

These functions are possible thanks to, among other things, the sodium-potassium pump, which controls cell volume and the excitability threshold of the nervous system's network of connections. What is more, potassium is essential for the proper utilisation of carbohydrates and proteins by the body.

Symptoms of potassium deficiency

If your diet contains insufficient amounts of this element, you should be aware of the possibility of symptoms such as physical weakness and constant mental fatigue. These can hinder both sporting activities and the intellectual effort required for work or study, and ultimately lead to a reduced quality of life. Potassium deficiency is one of the most important factors increasing the risk of hypertension. Prolonged problems with blood pressure regulation can in turn lead to kidney failure, heart attack or stroke.

Potassium requirements

An adult's body needs about 3,500 mg of potassium per day to perform its basic functions. However, these requirements may be higher, e.g. with increased physical activity or when exposed to high ambient temperatures. Another important factor that increases potassium requirements is lactation. When estimating the amount of potassium that should be included in the diet, it is also worth paying attention to sodium consumption. Sodium and potassium are electrolytes that occur on opposite sides of the cell membrane.

Controlling potassium and sodium in the diet

The ratio of sodium to potassium in the diet is a value that is particularly difficult to maintain for fans of highly processed diets that are low in fruit and vegetables. The daily menus of these people often contain more than twice as much sodium as potassium, when it should be the other way around. A good example of a dish that can seriously upset this ratio is the humble sandwich.

Salt is present here in both the bread and the ham/cheese/margarine, and is also often used to season 2-3 slices of tomato/pepper/cucumber, which are usually not enough to provide the body with significant amounts of potassium.