Unexplained fatigue, numb muscles, sluggish concentration…

What if it’s simply a potassium deficiency?

This often-overlooked mineral plays an essential role in the functioning of our bodies.

Although present in our diet, it remains one of the nutrients we consume in insufficient quantities.

Why is it so important, and how can you make sure you’re getting enough every day? Useful insights and practical advice.

What does potassium really do in our body?

Potassium acts as a  discreet but essential regulator . It  helps maintain normal blood pressure ,  stabilizes heart rate  , and  facilitates muscle contractions . Without it, our muscles (including the heart) would be in a poor state. But that’s not all: it  participates in the transmission of nerve signals ,  regulates fluids in the body  , and  is involved in energy management .

Think of it as a trusted assistant  for your cells. It helps them  absorb nutrients better ,  produce energy efficiently  , and  communicate clearly with the brain .

Potassium deficiency: how to recognize it?

The misleading thing about potassium deficiency is that the signs are often subtle. This is called hypokalemia . Symptoms include persistent fatigue, cramps, diffuse pain, and digestive problems.

In more severe cases, it can get worse:  spasms ,  numbness ,  heart rhythm disturbances … These are signs that should never be ignored. The causes? An  unbalanced diet , excessive losses (vomiting, diarrhea, profuse sweating) or  certain medications .

How much potassium per day? And where can you find it?

The goal?  Around 4,700 mg of potassium per day for an adult . Don’t panic, there’s no need to weigh everything! A  varied diet rich in unprocessed foods  is usually enough.

Here are the  foods rich in potassium  to favor in your basket:

• Green leaves  : spinach, chard, watercress
• Tubers  : potatoes (with skin!), sweet potatoes
• Legumes  : chickpeas, white beans, lentils
• Fruits  : bananas, melons, apricots, plums, peaches
• Nuts  : walnuts, almonds, pine nuts

A good habit  ? Create a colorful plate with  two portions of vegetables and three pieces of fruit per day . As a snack, a handful of almonds or a homemade smoothie, and you’re good to go.

Too much potassium, is it possible?

Yes! Although it is  rare in healthy people , an excess of it – called  hyperkalemia  – can be  harmful , especially for people with kidney problems. It is generally linked to  certain pathologies  or  uncontrolled supplementation . The signs?  Tingling ,  muscle weakness ,  shortness of breath , or even  heart problems .

Bottom line  : Avoid  self-medication  and always seek professional advice before taking  supplements.

The right reflexes for filling up on potassium naturally

No need to change everything. Here are some  simple steps  to take:

• • Favor minimally processed foods
  • Cook fresh produce whenever possible
  • Prefer steam cooking to preserve minerals
  • Limit foods that are too salty or too sweet
  • Hydrate yourself regularly

And most importantly,  stay active  : physical activity helps your body use nutrients better.

Potassium, an ally at all ages

From childhood to adulthood, potassium  contributes to growth ,  proper brain function ,  physical fitness  and  bone strength . It  also helps to better manage stress  and promotes  quality sleep . In short, a true  daily partner  to adopt now.

A small adjustment to your diet can really improve your daily well-being.