Potassium C
Does not treat cramps with potassium supplements; benefit only in dietary deficiency
Citable fact
«Potassium» — evidence level C. Dosage: Adequate intake is 2600–3400 mg per day, mainly from vegetables, fruits and legumes. In supplements, potassium is usually present in small doses (about 99 mg per tablet), because high doses damage the GI tract. No safe upper limit for supplements has been established, and in renal failure potassium is dangerous because of hyperkalemia. High-dose potassium preparations — only as prescribed by a doctor. Source: PMID 34662692, permanent link to the source in the list below.
How it works
The main intracellular cation: it maintains membrane potential, neuromuscular transmission and muscle contraction. Sweat losses are small compared with sodium.
Dosage and intake
Adequate intake is 2600–3400 mg per day, mainly from vegetables, fruits and legumes. In supplements, potassium is usually present in small doses (about 99 mg per tablet), because high doses damage the GI tract. No safe upper limit for supplements has been established, and in renal failure potassium is dangerous because of hyperkalemia. High-dose potassium preparations — only as prescribed by a doctor.
With food, in divided doses; during prolonged exercise — in electrolyte drinks together with sodium.
Forms
Potassium chloride, citrate and gluconate have been studied; citrate is tolerated better. Potassium in high-dose tablets is a medicinal product, not a supplement.
What is confirmed
- Fills the deficiency associated with low intake of vegetables and fruits
- Supports normal blood pressure and neuromuscular transmission
Adverse effects and limitations
- Hyperkalemia is dangerous because of cardiac arrhythmias; the risk is especially high in kidney disease
- High-dose potassium tablets damage the GI mucosa
- Potassium supplements generally do not relieve muscle cramps in athletes
- High-dose potassium preparations — only as prescribed by a doctor
Interactions
- ACE inhibitors, sartans, potassium-sparing diuretics and heparin increase the risk of hyperkalemia
- NSAIDs also retain potassium
Who must not use it
- Under 18 years: The requirement is covered by the diet; supplements are not needed without indications.
- Pregnancy and lactation: The requirement increases only slightly; supplements — as prescribed by a doctor.
- chronic kidney disease
- ACE inhibitor or sartan use
- adrenal insufficiency
- peptic ulcer disease
Sources
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
See also
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