The scoop on potassiumiStock/hxdbzxy
Like calcium or magnesium, potassium is an electrolyte that helps your body function. Potassium lowers your blood pressure and helps with digestive and muscular function, so keeping these levels steady and knowing when to get tested for a deficiency can keep you out of the hospital.
You have a poor dietiStock/©-Igor-Dutina
It’s easy to reach for cookies, chips, and comfort snacks, but if your day-to-day diet isn’t balanced, you could end up with low levels of potassium. “If this is someone not good at eating fruits and vegetables, eating a lot of processed foods, junk foods, they’re at risk for lower potassium levels,” says Manuel Villacorta MS, registered dietitian and founder of Whole Body Reboot in California. Here are some signs you’re eating too many preservatives.
Your muscles feel weakiStock/Dirima
When you’re low on potassium, you’ll feel it in your muscles because potassium is an electrolyte needed for muscle construction and contraction. “Potassium is an electrolyte needed by your muscles,” says Villacorta. “One of the first symptoms people feel is muscle contraction.”
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Your muscles are crampingiStock/BraunS
Because your muscles need healthy potassium levels, if you dip below a certain point, you could get muscle cramps. “People experience muscle cramps when their potassium is too low,” says Villacorta. You could also try these home remedies for sore muscles.
You’re taking diuretics or fluid pillsistock/Niamwhan
According to nutritionist Alyse Levine, MS, RD, of Nutritionbite in California, the most common reason for low potassium is prescription water or fluid pills such as diuretics. The pills cause excessive potassium loss of potassium in urine. “Only rarely is low potassium caused by not getting enough potassium in your diet,” says Levine.
Your heart rate is abnormalistock/BraunS
Severely low levels of potassium can mess with your heart rate, and even cause arrhythmias if potassium levels dip critically low. Monica Auslander, MS, RD, LD/N, founder of Essence Nutrition in Florida, says that potassium electrolyte imbalances can even be fatal, which is why they’re so important.
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Auslander says that electrolyte imbalances like lowered potassium usually only occur with dehydration, eating disorders, or athletes, but they can be helped. “Coconut water is an excellent re-hydrating method for serious sports,” she says, “but honestly, water has been proven to be almost as good.” Pay attention to these dehydration symptoms.
You have dry skin or acneiStock/KatarzynaBialasiewicz
Megan Lyons, health coach and owner of The Lyons’ Share Wellness in Texas, says a potassium deficiency can show up with easy-to-spot symptoms like dry skin, acne, or digestive discomfort. “Of course, these symptoms are indicated in many different conditions, so it’s important to get tested if you suspect you have a potassium deficiency,” says Lyons.