Our Nutritional Report – Potassium Citrate
Potassium citrate is an easily digestible form of potassium found in quality dietary supplements.
First, let’s answer the question: what is potassium and what role does it play in the body? After this, we will address potassium deficiency, as well as foods high in potassium.
What is Potassium?
Potassium is an essential mineral and is crucial in maintaining water balance as well as proper muscle function, nerve transmissions and healthy heart and kidneys.
95% of the potassium found within the human body is located within all the cells of the body and works in conjunction with sodium, which is found outside the cells, to regulate such important aspects of peak physical health as maintaining healthy blood pressure, reducing the risk of kidney stones, offsetting the effects of table salt on the body and preventing osteoporosis.
It aids in the prevention of premenstrual tension and heart disease. Potassium is regulated in the human body through the kidneys, and any excess of the mineral is eliminated from the body through urination.
WHAT DOES POTASSIUM CITRATE DO?
Potassium — or potassium citrate — is responsible for regulating the water content in the human body, as well as supporting effective nerve transmissions, regulating the electric impulses of the heart thereby regulating blood pressure, and is also a critical factor in the body¹s use of carbohydrates and proteins.
HOW MUCH POTASSIUM DOES THE HUMAN BODY NEED?
Daily, men and women need at least 4.7 grams of potassium, or 2,000-4,000 mg. American women between the ages of 31 and 50 consume less than 50 percent of the daily amount of potassium needed to maintain optimal health.
American men consume only slightly higher levels of potassium. Most American diets contain 1,500-5,000 mg of potassium daily.
Potassium deficiency
Why is getting enough potassium or potassium citrate important?
An imbalance of the homeostasis between potassium and sodium can result in dehydration or water retention, may cause kidney stones, create heart-related illnesses and produces weakness in the muscles, confusion in mental thought processes and irritability in the personality.
Potassium deficiency is also believed to be involved in the painful and debilitating disease rheumatoid arthritis.
Symptoms of Potassium Deficiency
Some of the symptoms of potassium deficiency include: tiredness, high and low blood pressure, acne, dry eyes, irritability, irregular or rapid heartbeat, muscle weakness, depression, confusion, anxiety, insomnia, frail skeletal structure, bone and joint pain, decreased reflexes, high cholesterol, constipation, edema, and water retention. Respiratory problems, excessive thirst, evidence of protein in urine, less than adequate growth, infertility and headaches are other symptoms of potassium deficiency.
Clearly, if your daily diet is inadequate to meet your body’s potassium needs, looking into a potassium citrate supplement becomes important.
Who might be at risk for potassium deficiency?
Do you need to supplement with Potassium Citrate?
Here are some factors that might increase your need for a potassium citrate supplement.
Individuals might be at risk for potassium deficiency if they exercise excessively, as the loss of body fluid through perspiration may cause a loss of this mineral.
Women are susceptible to osteoporosis through a loss of calcium attributed to a potassium deficiency.
Also, individuals who suffer frequent bouts of diarrhea are at risk for potassium deficiency.
Certain medications may create a potassium deficiency, as may a poor diet or any activity or condition that results in an excessive loss of body fluids.
Foods high in Potassium
Although you might be a person who should look into a potassium citrate supplement, eating foods high in potassium should not be neglected. Too many people think they can cure their dietary lapses by just popping a supplement.
Having said this, here is a brief list of some foods high in potassium so that you can hopefully avoid a potassium deficiency: orange juice, bananas, boiled chard, mushrooms, raw, fennel (bulb), romaine lettuce, raw celery, boiled mustard greens, raw cauliflower, raw broccoli, all varieties of summer and winter squash, ripe tomatoes, cooked turnip greens, raw carrots, boiled collard greens, raw cabbage, eggplant, cantaloupe, boiled beets, papaya, snap and string green beans, yam, fresh kale, and Brussels sprouts.
Potassium Overdose?
Yes, there are some people who don’t need a potassium citrate supplement.
Individuals with kidney disease or kidney failure should not take potassium citrate supplements.
Also, those taking potassium-restricting medications should not take potassium citrate supplements except under the strict advice of their physician.
Do not take salt substitute products, either, because these products often contain potassium.
Symptoms of excessive potassium in the body include stomach upset, and may affect heartbeat and blood pressure.
Also, those taking painkillers or anti-inflammatory drugs should not take potassium supplements, except under the supervision of their physician.
Tips on Choosing a Potassium Citrate Supplement
1. Dietary supplements are unregulated in the U.S., and consumers only have a 1 in 5 chance of buying a product with the actual ingredients stated on the label.
Therefore, we recommend you buy your supplements only from pharmaceutical GMP compliant facilities, which adhere to the highest manufacturing standards.
2. Be sure your potassium citrate supplement does not contain any fillers or additives (examples include: sugar, starch, gluten, silica (sand!)) or any artificial colors or flavors.
Why not buy the best? Your health depends on it.
A Comprehensive Product
One company that meets the above requirements — and much more — is Xtend-Life Natural Products from New Zealand, which has one of the strictest regulatory environments in the world for the manufacture of dietary supplements, far exceeding U.S. FDA standards.
Their flagship product, Total Balance, contains potassium citrate, along with the full spectrum of vitamins, minerals, amino acids, potent herbal extracts, and other speciality nutrients.
In fact, Total Balance contains almost every nutrient we cover on this entire site!
We here at Nutritional-Supplement-Articles have been taking this product for the past 2 years with excellent results: we have noticed increased energy levels, mental clarity, and general feeling of wellbeing.