Potassium – The Mineral for Heart Rhythm, Muscles, and Blood Pressure

Potassium is the most important intracellular mineral: 98% of the body's potassium is located in the cells. As a crucial partner of sodium, it regulates the membrane potential of every cell – and thus heart rhythm, muscle contraction, and blood pressure.

Physiological Functions

Sodium-Potassium ATPase: The most important pump in the body – pumps 3 Na⁺ out and 2 K⁺ in. Consumes ~20–40% of total ATP production at rest
Resting Membrane Potential: The potassium gradient determines the membrane potential (approx. –70 mV) for nerve and muscle cells
Heart Rhythm: Potassium regulates the repolarization of the heart (phase 3 of the action potential). Both hypokalemia and hyperkalemia can cause life-threatening arrhythmias
Blood Pressure: Potassium dilates blood vessels (vasodilatory) and promotes renal sodium excretion → lowers blood pressure
Glycogen Synthesis: Potassium is necessary for the storage of glycogen in muscles and the liver
Acid-Base Balance: Potassium and hydrogen ions exchange at the cell membrane

Potassium and Blood Pressure – The Evidence

The DASH diet (Dietary Approaches to Stop Hypertension), rich in potassium-containing fruits and vegetables, lowers systolic blood pressure by an average of 8–14 mmHg. Meta-analyses show: Increasing potassium intake by 1,640 mg/day lowers systolic blood pressure by ~4 mmHg and diastolic by ~2.5 mmHg – especially in hypertension.

Daily Requirement and Sources

Group	Recommendation (DGE)
Adults	4,000 mg/day
Athletes (with heavy sweating)	4,700–5,000 mg/day
When taking diuretics	Significantly increased requirement, consult a doctor

Potassium-Rich Foods

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Food	Potassium mg/100g
Dried Apricots	1,162 mg
Pistachios	1,025 mg
Lentils (cooked)	369 mg
Potatoes (baked)	535 mg
Spinach	558 mg

Potassium – Blood Pressure, Heart Rhythm, and Muscle Strength

Potassium – The Mineral for Heart Rhythm, Muscles, and Blood Pressure

Physiological Functions

Potassium and Blood Pressure – The Evidence

Daily Requirement and Sources

Potassium-Rich Foods

For your daily balance