W8-L4: Major Minerals - Potassium Flashcards
What are the functions of Potassium?
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- Nerve and Muscle Functioning
- Fluid Volume Regulation
- Blood Pressure Regulation
- Acid-Base Balance
- Electrolyte Balance
How does Potassium aid in
Nerve and Muscle Functioning?
Action Potentials: Essential for transmitting electrical signals in nerves and facilitating muscle contraction & relaxation
How does Potassium aid in
Fluid Volume Regulation?
Hydration and Cell Function: Maintains fluid balance inside and outside of cells, which is vital for overall hydration, cellular health, and effective nutrient transport during activity
How does Potassium aid in
Blood Pressure Regulation?
Hypertension Management: Adequate potassium intake helps counteract sodium’s effects on blood pressure, reducing the risk of hypertension & supporting cardiovascular health.
How does Potassium aid in
Acid-Base Balance?
Metabolic Function: Helps maintain proper pH levels in the body
How does Potassium aid in
Electrolyte Balance?
Works alongside sodium and other electrolytes to maintain proper cellular function, which is critical during exercise and physical exertion.
What is adequate intake for Potassium?
AI: 3,400mg/d (M); 2,600mg/d (F)
What are Sources for Potassium?
- Sources: fruits and vegetables are excellent sources, some legumes (e.g., soybeans) and potatoes
- Whole-wheat flour & brown rice are much higher than white
What are symptoms of Potassium Deficiency?
rare but can happen with
vomiting and diarrhoea, laxative abuse
What are symptoms of Potassium Toxicity?
Rare, kidneys excrete excess
When is K supplementation recommended?
Supplements may be recommended
40mg/d for chronic kidney disease
How much potassium is lost in exercise?
- Losses in sweat are low, even with heavy sweating:
- E.g. 480mg lost in 3L of sweat (@ rate of 160 mg/L)
