Potassium and Menopause

Potassium is a mineral that is essential for the body's growth and maintenance. It is an electrolyte, which means that it conducts electricity when dissolved in water. The electrolyte family of minerals includes also Sodium, Chloride, Calcium and Magnesium.

About 95% of the Potassium in the body is stored within cells, while Sodium and the other minerals are predominantly located in the fluid that surrounds the cells. It is necessary to keep a normal water balance between the cells and body fluids.

Through a mechanism known as the "Sodium-Potassium Pump", Sodium and Potassium work together to maintain the body's normal distribution of fluid. This is how the "Sodium-Potassium Pump" works: during muscle contraction and nerve transmission, Potassium leaves the cell and Sodium enters the cell. This transfer causes a change in electrical charge within the cell, which initiates the nerve impulse. Because Sodium attracts water, once the nerve impulse is initiated, the Sodium is immediately pumped out of the cell to prevent water from entering the cell and causing the cell to swell, and Potassium is pumped back into the cell.

muscle cramp potassium

When Potassium movement is blocked, or when Potassium is deficient in the diet, activity of both muscles and nerves will be compromised.

The degree to which our nerves become excitable, depends heavily on the presence of Potassium in the right amount.

Potassium is also known to decrease the excretion of Calcium. As a result, increasing the amount of Potassium-containing foods in your diet is helpful in maintaining the density and strength of your bones, especially at menopause, when Bone Loss and Joint Pain are the most disturbing menopause symptoms.

Having too much Potassium in the blood is called Hyperkalemia; having too little is known as Hypokalemia. Hypokalemia is usually caused by the body losing too much Potassium in the urine or intestines. It can be life threatening and should always be treated by a doctor. The symptoms of Hypokalemia include weakness, lack of energy, muscle cramps, stomach disturbances, irregular heartbeat, muscle weakness, irritability, fatigue.

The Daily Value (DV) for potassium is 3500 mg per day. Recent surveys show that most Americans don't get the recommended amount of Potassium, because most people don't eat enough fruits and vegetables, which are high in Potassium.

Potassium Rich Foods

Bananas, avocados, cantaloupes, grapefruit, oranges, honeydew melons, prunes, apricots, kale, strawberries, tomatoes, chard, potatoes, beans, fennel, mustard greens, mushrooms, spinach, Brussels sprouts, parsley, bell pepper, squash, broccoli, eggplant, cucumber, turmeric, ginger root, cauliflower, cabbage, flounder, salmon, cod, tuna, halibut, chicken.

Available Forms

Several Potassium supplements are on the market, including Potassium Acetate, Potassium Bicarbonate, Potassium Citrate, Potassium Chloride, and Potassium Gluconate. Potassium can also be found in multivitamins. Potassium supplements, other than the small amount included in a multivitamin, should be taken only under your doctor's supervision.

warning

Don't forget! Like vitamins, excess minerals can produce toxic effects. The toxic ranges do not apply to each individual. Dosage must be prescribed individually, because some people may be able to absorb more than others.
Ask your doctor before taking any supplements.