Why is potassium so important for muscles and fat?
Each gram of protein requires 2.6 milliequivalents of potassium to be effectively utilized by the body. Potassium deficiency leads to the inability to retain protein and amino acids, resulting in muscle atrophy. This is especially true for diabetic patients, whose ability to absorb potassium is reduced due to insulin resistance, leading to more significant muscle loss.
In addition, each glucose molecule requires a potassium ion to be stored as glycogen. Even without consuming sugar, the body can still convert enough glycogen from regular food, but without potassium, glucose cannot be stored, and fat storage will increase instead.
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Nine symptoms of potassium deficiency
Potassium is one of the most common nutrients deficient in the human body, but it is also one of the most difficult to detect through blood tests because 98% of potassium is found inside cells. Here are some common symptoms of potassium deficiency:
- High blood pressure: Potassium has a calming effect and helps relax blood vessels.
- Muscle cramps: Potassium is an important electrolyte
- Cravings for sugar: Potassium helps store glucose and reduces sugar cravings.
- Constipation: Intestinal motility is affected by potassium
- High insulin levels: Sufficient potassium can reduce insulin requirements.
- Muscle weakness: Insufficient electrolytes affect muscle contraction
- Irregular heartbeat: The heart is also a muscle, and insufficient potassium can affect its beating.
- Anxiety and insomnia: Potassium helps stabilize mood
- Abnormal heartbeat: Excessive sugar intake can lead to potassium loss and a rapid heartbeat.
Common causes of potassium deficiency
- vomiting or diarrhea
- Insufficient food intake
- Excessive sugar intake
- Diuretics (such as antihypertensive drugs) cause potassium loss.
- High stress: Adrenal gland dysfunction, potassium loss like a leaky bucket.
- Drinking too much water can dilute electrolytes and affect heart function.
How to supplement potassium?
The recommended daily intake is approximately 4700 mg, but this may need to be increased to 5000 to 6000 mg if the body is under stress or ill . Although bananas contain potassium, each banana contains only about 300 mg, and excessive consumption can lead to high sugar levels.
The best way to get this is through vegetables; 7 to 10 cups of vegetables a day is sufficient. If you don't like salads, you can blend kale and berries with water to make a juice.
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Conclusion: Let potassium be a pillar of your health.
Whether you follow a high-protein diet, a ketogenic diet, or are trying to lose fat and maintain muscle, potassium is an essential nutrient. Starting today, eat more vegetables, reduce sugar intake, and supplement with potassium to make your body stronger and your metabolism smoother. Health starts with potassium.
YouTube source: https://www.youtube.com/watch?v=lLi5_Dy59LU
YouTube Column: Dr. Berger in Chinese Health knowledge
