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Potassium is the 3rd most abundant mineral in the body (after calcium and phosphorus), the adult body contains approximately 140g of which 2.5% must be renewed per day through food intake (i.e. 3.5g for adults and 4g for pregnant women according to the EFSA).
The properties of potassium are mainly electrolytic , essential for optimal hydration of cells and the transmission of signals that control life (nervous, cardiac, muscular). It interacts directly with Sodium for the regulation of cellular exchanges.
We outline the main points below.
Physiological roles
More than 96% of the body's potassium is found inside cells (and a large proportion in muscles and liver), with only a very small proportion found in blood plasma and intercellular spaces.
Blood potassium is a measure of blood potassium levels, and therefore only measures a maximum of 4% of the body's potassium. This criterion should be interpreted by a doctor in the context of a comprehensive diagnosis.
Excess potassium is eliminated quite easily in the urine.
Its major roles concern:
The body's water balance
In interaction with sodium it regulates cell hydration.
Our diet is often too rich in salt. Potassium helps balance this , ensuring good cellular hydration and normal cell function.
To put it simply: potassium is found inside the cell and sodium is found outside . It is partly the osmotic balance between the two that governs the exchange of water across the cell membrane. Water is the carrier of most of the nutrients needed by the cell.
Optimal hydration of cells is essential for their proper functioning and potassium contributes directly to this: optimal cellular water retention depends on the sodium/potassium balance .
The transmission of “electrical” signals (nerve impulses, cardiac and muscular stimulation).
All bodily "nervous" impulses and signals are electrical in nature and result from reactions mainly between Potassium and Sodium ions . These signals directly concern neuronal transmissions, muscular and cardiac contractions.
The current medical prescription of a “salt-free diet” in cases of heart disease aims directly to rebalance the Potassium/Sodium balance by reducing the latter’s intake.
The overall role of potassium in moderating high blood pressure and reducing the risk of stroke is now fully recognized, with scientifically validated effects from intakes of 35g/day.
Potassium in food
Potassium is widely present in all plant foods and mineral waters (in varying proportions) but also in coffee and tea.
It is not (but it is soluble in water: steaming is preferable)
Dietary potassium intake is therefore always significant but not necessarily sufficient:
- In situations of higher needs (pregnant women, athletes),
- In a situation of dietary imbalance (with ultra-processed foods rich in sodium or a diet low in vegetables, etc.)
- During diuretic treatments.
- To reduce blood pressure problems and the risk of stroke.
Light potassium supplementation can therefore be considered in these situations.
The risk of excess potassium in the blood (hyperkalemia) is rare and normally linked to specific pathologies (failure of renal elimination, deficiency of production of aldosterone, the hormone which regulates potassium content).
In the Argalys formulas: we find 100 mg of Potassium in the Magnesium formula.
