At least mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia.

Hypokalemia is most common in hospitalized patients who are taking medications that cause the body to excrete too much potassium. It is rare for a potassium deficiency to be caused by too low a food intake alone because it is found in so many foods; however an inadequate intake combined with heavy sweating, diuretic use, laxative abuse, or severe nausea and vomiting can quickly lead to hypokalemia.

Another reason is a deficiency of magnesium, as the kidneys need magnesium to help reabsorb potassium and maintain normal levels in cells. Too much potassium in the blood is called hyperkalemia. In healthy people the kidneys will efficiently remove extra potassium, mainly through the urine.

However, certain situations can lead to hyperkalemia: advanced kidney disease, taking medications that hold onto potassium in the body including NSAIDs , or people who have compromised kidneys who eat a high-potassium diet more than 4, mg daily or use potassium-based salt substitutes. Symptoms of hyperkalemia:.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:.

Home Nutrition News What Should I Eat? Recommended Amounts The U. For pregnant and lactating women, the AI ranges from 2,, depending on age.

The interplay of potassium and sodium Potassium and sodium are closely interconnected but have opposite effects in the body. Both are essential nutrients that play key roles in maintaining physiological balance, and both have been linked to the risk of chronic diseases, especially cardiovascular disease.

High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure. Our bodies need far more potassium than sodium each day, but the typical U. But what may be even more important for health is the relationship of sodium to potassium in the diet.

Hypertension Observational studies of large groups of people show that sodium and potassium in the diet are associated with blood pressure. A review of randomized controlled trials found that the DASH diet Dietary Approaches to Stop Hypertension that is low sodium and high potassium was effective at lowering blood pressure in those with existing hypertension.

The Agency for Healthcare Research and Quality issued a report on the effects of sodium and potassium on chronic disease risk based on clinical trials and cohort studies. However there was not enough evidence or there was conflicting evidence of their effects on lowering overall risk of hypertension, kidney stones, cardiovascular diseases including stroke, and kidney disease.

Bone health Calcium is one of the most important nutrients required for bone health. Kidney stones A diet rich in potassium helps to prevent calcium from being excreted in the urine, and may also help to prevent calcium from being released from bone into the blood.

Is there any research behind Acid-Alkaline Diet claims? You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. Most health experts rejected these claims because it is nearly impossible to dramatically change the pH of blood in healthy people through diet alone.

The body tightly regulates the pH level in blood to about 7. References National Academy of Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington DC : National Academies Press US ; Mar. National Institutes of Health; Office of Dietary Supplements.

Potassium: Fact Sheet for Health Professionals. Brown IJ, Tzoulaki I, Candeias V, Elliott P. Salt intakes around the world: implications for public health. International journal of epidemiology.

Dietary Guidelines for Americans Scientific Advisory Committee. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, , to the Secretary of Agriculture and the Secretary of Health and Human Services. Yang Q, Liu T, Kuklina EV, Flanders WD, Hong Y, Gillespie C, Chang MH, Gwinn M, Dowling N, Khoury MJ, Hu FB.

Sodium and potassium intake and mortality among US adults: prospective data from the Third National Health and Nutrition Examination Survey. Archives of internal medicine. Aaron KJ, Sanders PW.

Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence. InMayo Clinic Proceedings Sep 1 Vol. Newberry SJ, Chung M, Anderson CA, Chen C, Fu Z, Tang A, Zhao N, Booth M, Marks J, Hollands S, Motala A. Sodium and Potassium Intake: Effects on Chronic Disease Outcomes and Risks.

Rockville MD : Agency for Healthcare Research and Quality US ; Jun. Report No. Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.

Vinceti M, Filippini T, Crippa A, de Sesmaisons A, Wise LA, Orsini N. Journal of the American Heart Association. Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes.

Basically, they keep us healthy and help our bodies to function. We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet that includes all 5 food groups is all we need to stay healthy.

It is best to get vitamins and minerals from eating a variety of healthy unrefined foods. Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts. Different vitamins serve different purposes and contribute to different bodily functions. There are 13 vitamins in total and 8 of these come from the B-group of vitamins.

There are different compounds with vitamin A activity in animal and plant foods. Because of the various roles that vitamin A plays in the body, deficiency can have several health effects.

These include:. B-group vitamins help our bodies use the energy-yielding nutrients such as carbohydrates, fat and protein for fuel.

Some B-group vitamins are needed to help cells to multiply by making new DNA. They must be consumed regularly in a healthy diet that includes a range of wholefoods such as lean meat , fish , wholegrains , fruit, vegetables and legumes and limits the intake of alcohol and processed foods.

A person who has a poor diet for a few months may end up with B-group vitamins deficiency. Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds.

We also need to have vitamin C as a regular part of our diet because the body cannot store vitamin C for very long. Vitamin C is sensitive to heat, so some of its nutritional benefits can be lost during cooking. Raw foods are more beneficial as dietary sources of vitamin C. A severe lack of vitamin C can lead to scurvy.

We may think of it as a disease of the past, but it does still exist. Factors or lifestyle issues that may increase your scurvy risk include:. The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C.

Vitamin D is important for strong bones, muscles and overall health. Ultraviolet UV radiation from the sun is necessary to produce vitamin D in the skin and is the best natural source of vitamin D. Spending too much time in the sun may increase your risk of skin cancer.

Remember to use daily sun protection , especially at times when UV index levels are at their highest 3 or above. It is important to achieve a good peak bone mass early in life.

Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of:. Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements. If you are concerned about vitamin D levels, see your GP.

Your GP may recommend vitamin D supplements, which should be taken strictly as directed. Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation.

It is also important for our:. Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods. Vitamin E is also vulnerable to heat especially cooking methods such as deep frying. Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis.

We get vitamin K from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract.

We get much of our vitamin K from our diet. Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used.

For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body. Check with your doctor if you have any concerns. Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts.

Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium. Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts.

Examples include iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy.

Calcium helps:. At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements. Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals.

Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting. They also help your brain and body grow and develop. We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt.

All bought breads except organic in Australia are fortified with iodised salt. You are likely to be getting enough iodine through your diet.

However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder.

Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection.

Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs. Some factors such as certain foods and drinks can affect how much iron your body absorbs.

Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions. Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function.

Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:. Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Potassium is important for the nerves, muscles and heart to work properly.

It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content.

It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods. Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet.

A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body. Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required.

Too much sodium can lead to high blood pressure hypertension and other health conditions. Salt is the main source of sodium in our diet.

It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.

The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.

A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.

Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.

Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.

An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods. This page has been produced in consultation with and approved by:.