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Mineral ~ Potassium
You're probably careful not to eat too much sodium, specially if you're watching your blood pressure.You might want to focus your efforts, however, on getting more potassium.For some people, this mineral may be as important in controlling blood pressure as sodium.
| COMMON USES |
WHAT IT IS |
FOUND IN HERBALIFE PRODUCTS
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- Helps lower blood pressure.
- May prevent high blood pressure, heart disease, and stoke.
| The third most abundant mineral in the body after calcium and phosphorus, potassium is an electrolyte - a substance that takes on a positive or negative charge when dissolved in the watery medium of the bloodstream.Sodium and chloride are electrolytes too, and the body needs a balance of these minerals to perform a host of essential functions.Almost all the potassium in the body is found inside the cells. | |
| FORMS |
WHAT IT DOES |
LATEST FINDINGS
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| Along with the other electrolytes, potassium is used to conduct nerve impulses, initiate muscle contractions, and regulate heartbeat and blood pressure.It controls the amount of fluid inside the cells, and sodium regulates the amount outside, so the two minerals work to balance fluid levels in the body.Potassium also enables the body to convert blood sugar (glucose) - its primary fuel - into a stored form of energy (glycogen) that's held in reserve by the muscles and liver.
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- An analysis of the results of 33 studies confirms that potassium has a positive impact on blood pressure.People with normal blood pressure who added 2,340 mg of potassium a day - from foods, supplements, or a combination - to their normal diets had an average drop of 2 points in systolic blood pressure (the upper reading) and 1 point in diastolic pressure (the lower reading).If the figures sound insignificant, consider that even these small changes reduce the chance of developing hypertension by 25%.The extra potassium produced even greater benefits - a 4.4 point drop in systolic pressure and a 2.5 point drop in diastolic - in people who already had high blood pressure.
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| CAUTION! |
PREVENTION |
ADDITIONAL BENEFITS
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- Do not take potassium supplements without consulting your doctor if you have kidney disease or are taking medication for high blood pressure or heart disease.
- Reminder: If you have a medical condition, talk to your doctor before taking supplements.
| Study after study has shown that people who get plenty of potassium in their diets have lower blood pressure than those who get very little.This effect holds true even when sodium intake remains high (though reducing sodium produces better results).In one study, 54 people on medication for high blood pressure were divided into two groups.Half followed their regular diet; the other half added three to six servings of potassium rich foods a day.After a year, 81% of those getting extra potassium were able to reduce their drug dosages significantly, compared with only 29% of the individuals following their regular diets.
| Through its effects on blood pressure, potassium may also decrease the risk of heart disease and stroke.In one study, a group of people with hypertension who ate one serving of a food high in potassium every day reduced their risk of fatal stroke by 40%.A 12-year investigation found that men who got the least amount of potassium were two and a half times more likely to die from a stroke than men who consumed the most; for women with a low potassium intake, the risk of fatal stroke was nearly five times greater. |
| HOW MUCH YOU NEED |
IF YOU GET TOO LITTLE |
IF YOU GET TOO MUCH
| | There is no RDA for potassium, but most experts recommend 2,000 to 3,000 mg a day.More may be needed to control blood pressure.
| Potassium is found in a wide variety of foods, so it is practically impossible not to get enough of this mineral to perform the basic body functions.But a serious deficiency can occur if an individual is taking a potent diuretic (a drug that reduces fluid levels in the body) or is suffering from an extreme case of diarrhea or vomiting.The first sign of deficiency is muscle weakness and nausea.If potassium is not replaced, low levels could lead to heart failure.
| Potassium toxicity is highly unlikely because most people can safely consume up to 18 grams a day.Toxicity usually occurs only if an individual has a kidney disorder or takes too many potassium supplements.Signs of potassium overload include muscle fatigue and an irregular heartbeat.Even in small doses, potassium supplements may cause stomach irritation and nausea. |
| OTHER SOURCES |
DID YOU KNOW |
GUIDELINES FOR USE
| | Fresh fruits and vegetables - such as bananas, oranges and orange juice, and potatoes - are very high in potassium.Meats, poultry, milk and yogurt are also good sources.
| A large navel orange supplies 250 mg of potassium, about a quarter of what most people get in a day.
| If you use potassium supplements, take them with food to decrease stomach irritation.
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