Potassium is without doubt one of the 4 fundamental electrolyte minerals within the physique. It is probably not as fashionable as its glamourous cousin magnesium, or its well-known teammates calcium and sodium, however it’s vital for nerve perform, muscle motion, and regulating fluid steadiness and pH ranges.
We are able to get loads of potassium from a wholesome wholefood weight loss plan however at instances we might have a serving to hand from a potassium citrate complement. Right here we discover the well being advantages of potassium citrate, uncover who could profit from taking it, and clarify how one can choose a superb high quality complement.
What’s potassium citrate?
Potassium citrate is potassium certain with citric acid. It differs from potassium chloride (typically used as a desk salt substitute) and the 2 dietary supplements are used for various functions.
Potassium chloride is especially used to lift the physique’s potassium ranges and handle hypokalaemia (low potassium). Potassium citrate affords a variety of advantages for kidney, coronary heart, bone, and muscle well being.
Well being advantages of potassium citrate
Managing kidney stones
Common potassium citrate consumption may help decrease the chance of calcium oxalate kidney stones by binding to urinary calcium [1]. If you have already got kidney stones, analysis exhibits that potassium citrate considerably reduces kidney stone dimension in contrast with a placebo or no intervention [2]. The identical research confirmed that new kidney stone dimension was additionally considerably decrease within the citrate group than within the management group.
Blood strain regulation and cardiovascular well being
Hypertension (additionally referred to as hypertension) is a significant threat issue for heart problems. Often known as “the silent killer” hypertension has no apparent signs and may go undetected for a few years till it causes a coronary heart assault or stroke.
The risks of a excessive salt weight loss plan for hypertension are well-known however what’s much less talked about is the significance of potassium for blood strain administration. Potassium is the necessary counterpart to sodium – each minerals are wanted to your physique to manage blood strain, blood move, and the dilation of blood vessels.
A 2017 research [3] evaluated the results of potassium on hypertension and located that potassium supplementation decreased systolic blood strain by 4.48 mmHg and diastolic blood strain by 2.96 mmHg.
And the advantages for cardiovascular well being don’t finish there. In a scientific assessment and meta-analysis of 33 research researchers found that individuals who ate essentially the most potassium had a 24% much less threat of a stroke than individuals who ate the least [4].
Bone well being
Potassium helps protect bone mineral density by neutralising metabolic acids that may leach calcium out of the bone matrix. Within the absence of different neutralising minerals, the physique makes use of calcium is used as a buffer in opposition to acidity. However over time this lack of calcium weakens bone density and should result in osteoporosis.
A 2018 research [5] evaluated whether or not potassium might modify bone turnover in postmenopausal girls with low bone density (osteopenia). The outcomes confirmed that potassium citrate enhanced the helpful results of calcium and vitamin D3 in girls with low-grade acidosis and low ranges of potassium.
Nerve perform
Your nervous system depends on potassium for the transmission of nerve indicators that management muscle motion, sensation and reflexes. Nerve impulses are generated by sodium ions shifting into cells, whereas potassium ions transfer out of cells. This ion motion modifications the voltage of the cell, activating nerve impulses. A drop in potassium ranges can have an effect on the physique’s potential to generate nerve impulses [6].
Who ought to take into account potassium citrate?
You could profit from potassium citrate in case you’re trying to:
- Optimise your blood strain.
- Handle delicate cystitis: potassium citrate can scale back urine acidity and assist relieve the stinging and burning sensation.
- Handle or forestall the event of calcium oxalate kidney stones.
- Help bone mineral density.
- Help wholesome nerve perform.
- Handle metabolic acidosis.
Meals sources of potassium
Potassium is widespread in plant and animal meals comparable to:
- Leafy greens like spinach, Spring greens, Brussel sprouts, and kale
- Fruits, particularly dried apricots, dried prunes, raisins, and bananas
- Vine fruits – tomatoes, cucumbers and aubergine
- Legumes – beans, lentils, soybeans, peanuts and peas
- Root greens – carrots, beetroot, candy potato, white potato
- Dairy merchandise
- Meat and fish
Potassium is usually utilized in salt substitutes however that is as potassium chloride, not citrate. In case you are taking treatment to extend your potassium ranges, be conscious that common use of potassium chloride salt replacements will even enhance your potassium ranges.
What are the negative effects of potassium citrate?
Some folks could expertise nausea, vomiting, or diarrhea when utilizing potassium dietary supplements. Potassium in powder or liquid type could irritate the oesophagus.
It’s important to not exceed the advisable dosage as you threat growing hyperkalaemia (excessive potassium).
Treatment interactions
In case you are taking treatment, please seek the advice of your healthcare practitioner earlier than utilizing potassium citrate.
Potential contraindications embrace:
- Benadryl and different hayfever and allergy medicines
- Digoxin and different cardiac medicine
- Blood strain treatment
- Bronchodilators for bronchial asthma
- Kidney illness treatment
- Potassium-sparing diuretics
- Potassium chloride
How to decide on a potassium citrate complement
If you wish to complement with potassium citrate, take into consideration the way you want to take it. It’s out there in a number of totally different types together with powder, liquid, pill, and capsule.
Our potassium citrate is available in a handy capsule type which is straightforward to swallow and received’t irritate your throat like powder or liquid can. We advocate taking 2 capsules per day throughout or after your fundamental meal, for optimum absorption.
We hope this text has been useful in deciding whether or not potassium citrate is best for you.
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