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Getting the right amount of this mineral is important for seniors – too little or too much and the consequences can be dire. The cure? Simply having a balanced diet is usually all that’s required to meet the daily requirement.

Potassium is one of the most critical minerals to maintain bodily health. Unfortunately, the US National Library of Medicine reports that many seniors have a potassium deficiency that can lead to potentially serious illnesses – and there’s no reason to suspect it’s not the same in Australia.

Eating well can naturally restore this imbalance, but it’s important to understand what potassium is and how to get it into the system.

Potassium has many benefits for seniors:

• Lowering blood pressure. Studies have shown that increasing potassium intake can lower blood pressure and reduce the risk of cardiovascular events.
• Preventing kidney stones. A high intake of potassium from fruits and vegetables can reduce the risk of kidney stones by up to 50 per cent.
• Protecting bone health. A high intake of potassium can reduce the loss of calcium from the bones and increase bone mineral density. This can prevent osteoporosis, a condition that causes weak and brittle bones.

So, as you can see, potassium can prevent many of the ailments commonly attributed to ageing.

How much potassium do seniors need?

The recommended amount of potassium for seniors is the same as for all adults: 4,700 milligrams a day. However, this amount may vary depending on individual factors such as age, weight, health conditions and medications. You should always consult with your doctor to understand exactly how much you need for your circumstances.

Getting to that recommended dose does not require medications, or even vitamin supplements. A good diet will provide more than enough potassium. The right foods include:

• Fruits such as bananas, oranges, melons and berries.
• Vegetables such as potatoes, tomatoes, spinach and broccoli.
• Legumes such as beans, lentils and soy products.
• Nuts and seeds such as almonds, pistachios and sunflower seeds.
• Dairy products such as milk, yogurt and cheese.
• Fish such as salmon, tuna and sardines.

How do I know if I’m not getting enough potassium?

A low potassium level has a medical term – hypokalemia. The good news is that the mild symptoms do kick in before the major problems hit, so you can observe the deficiency in yourself and take steps to rectify it. If you observe any of these conditions, try increasing your potassium to see if it solves the problem:

• Muscle weakness, cramps and spasms
• Fatigue and tiredness.
• Irregular heartbeat and palpitations.
• Nausea and vomiting.
• Constipation and abdominal pain.
• Mood changes and confusion.
• Diarrhea, vomiting or excessive sweating.

What causes low potassium levels:

• Diuretics, antibiotics or steroids.
• Chronic kidney disease or diabetes.
• Eating disorders or malnutrition.
• Alcohol abuse or smoking.

What are the risks of high potassium?

It’s also worth noting that if you take too much potassium – hyperkalemia – you can suffer some major symptoms too, including:

• Muscle weakness, paralysis and numbness.
• Difficulty breathing and swallowing.
• Chest pain and heart attack.
• Cardiac arrest and death.

High potassium levels can be caused by several factors such as:

• Kidney failure or injury.
• Dehydration or blood loss.
• Certain medications such as ACE inhibitors, ARBs or NSAIDs.
• Excessive intake of potassium supplements or salt substitutes.

Under normal circumstances, you should not end up taking too much potassium through your diet. If you are concerned that additional factors are causing a build-up of potassium, speak to your doctor immediately.

The long and short of it is that potassium is an essential mineral, but it is possible to have too little or too much of it. It’s more likely in senior citizens that they’ll suffer a deficiency, not an excess, but nonetheless, be sure to monitor what you eat, avoid artificial foods that have potassium added, and if you start feeling the onset of symptoms, get your doctor to check you out.