Potassium

Why You Need It

• Lowers Blood Pressure: It helps your kidneys excrete excess sodium through urine, relieving pressure on artery walls.
• Protects Heart Health: Adequate intake is linked to a significantly lower risk of stroke and heart disease.
• Prevents Muscle Cramps: It regulates fluid balance in muscles, preventing that sudden, painful 'charley horse' sensation.

Deep Dive

Potassium is an electrolyte, meaning it carries a positive charge. This electrical charge is the currency your body uses for almost every function. Your heart muscle, in particular, relies on a precise balance of potassium and sodium to generate the electrical impulses that keep it beating rhythmically. When you are low on potassium, your blood vessels constrict, raising blood pressure and straining your cardiovascular system. By eating potassium-rich foods, you essentially 'flush' out salt and relax your blood vessel walls, allowing blood to flow freely again.

Natural Food Sources

Nature has packed potassium into delicious foods. It is almost impossible to overdose on potassium from food alone; your kidneys will simply filter out the excess. Here are the heavy hitters:

Supplementation

When to take it: Only under strict medical supervision. Potassium supplements (specifically pills) are regulated differently than food because high concentrations of potassium salt can damage the stomach lining or cause dangerous heart rhythms if taken incorrectly. If you are prescribed potassium, it is usually for a specific medical condition (like hypokalemia) or because you are taking certain blood pressure medications (like diuretics) that deplete your levels. Always take potassium supplements with a full glass of water and food to prevent stomach upset.