4 Signs Of Potassium Deficiency

Both cramps and fatigue can be clear signs of potassium deficiency. Add products to your diet that can help you increase the amount of potassium in your diet and thus avoid more serious health problems.
4 signs of potassium deficiency

Potassium deficiency can affect human nerves and their function with muscle cells in the digestive system, heart, and other body systems. Most of the body’s potassium is located in the cells.

When your diet is balanced daily, potassium levels remain good with ease. If, on the other hand, your diet is poor and contains unhealthy foods or lacks important sources of potassium, you may suffer from potassium deficiency.

Do you know how you can identify this nutrient deficiency in your body? This time we will tell you what the symptoms of that phenomenon are.

Keep reading and pay attention to these symptoms, and if you notice them in your own case, fix the potassium deficiency naturally!

1. Potassium deficiency feels like fatigue and weakness


potassium deficiency causes fatigue

The first symptoms of potassium deficiency are usually muscle aches, cramps, and abnormal weakness. This weakness is not only noticeable in the arms and legs, but also in the respiratory and abdominal and intestinal muscles.

Low potassium intake prevents muscle cells from rapidly regenerating their energy stores. This in turn causes them to have difficulty shrinking.

Weakness, muscle cramps, and tingling or numbness in the muscles may be signs that potassium deficiency is becoming more severe.

If you already have some of these symptoms, we recommend that you see a doctor immediately to get an assessment of your condition.

2. The heart rhythm is uneven

Prolonged potassium deficiency in the body can alter the normal functioning of the heart. The first symptom of this is an uneven heartbeat with no clear cause.

It is common for this to happen when you run too hard and have not trained for it. However, it is not normal for this to happen when you move as usual.

Prolonged potassium deficiency may eventually cause structural and functional disorders in your kidneys.

Potassium deficiency can also slow the heart rate and cause dizziness as a result.

There are different types of arrhythmias. Some cause the heart to beat too fast, while others make that organ work too slowly. In the most severe cases, the heart may begin to miss beats.

All forms of arrhythmia can cause a wide variety of symptoms, ranging from dizziness to fainting. Irregular heartbeat for any reason can also occur with shortness of breath, chest pain, and sweating.

potassium deficiency can cause arrhythmias

3. High blood pressure

There are many things that affect blood pressure levels, and these include hereditary factors, overweight, and salt intake. Potassium deficiency can also be one reason for changes in blood pressure.

In fact, both too little and too much potassium intake can cause changes in blood pressure.

According to several studies, eating too much salty foods and eating too little fruit and vegetables can lead to high blood pressure.

4. Muscle cramping

Muscle activity and relaxation are conditions that are dependent on potassium. Relaxation can be involuntary or involuntary, depending on the muscle you are exercising.

When you have too little potassium in your body, the muscle stays in a contracted state, causing cramps. If it is common for you to get muscle cramps in your legs, for example, this may be too low a potassium intake.

This is a very common problem for athletes who train a lot. If this is the case for you, it is a good idea to drink sports drinks with electrolytes and potassium from time to time.

Which foods are high in potassium?

Whenever it comes to potassium, people think that bananas are the best source to increase its intake. While it is true that this fruit is high in potassium,  bananas are by no means the only good source of potassium.

Foods that can naturally help increase the amount of potassium in your body are all included in what we present below.

kale contains potassium


This vegetable is easy to grow at home and should be tried by everyone. Already 100 g contains 380 mg of potassium, and watercress can be enjoyed as part of salads or smoothies.


It is a well-known fact that bananas are rich in potassium: this mineral is obtained from bananas at 370 mg per 100 grams.

However, keep in mind that if you have diabetes, you should not eat this fruit in very large quantities.


If you’re the type of person who likes traditional mashed potatoes a lot, you’ve probably never suffered from potassium deficiency and the symptoms we’ve mentioned in this article.

  • Potatoes contain 418 mg of potassium for every 100 grams.
  • To prevent the loss of this mineral, it is best to eat the potatoes baked, grilled or steamed in the oven.
  • Remember to avoid fried potatoes in a pan.


This is another seasonal vegetable that is rich in potassium –  450 mg for every 100 grams.

We recommend consuming cabbage in salads or roasts.


Avocado contains 487 mg of potassium per 100 grams. You can enjoy it in guacamole, salad or layered bread.


Spinach is an excellent vegetable that is a good addition to many meals and provides 554 mg of potassium for every 100 grams.

It is likely that potassium deficiency will not come to mind when you think about the nutrients your body needs to function in a healthy way. However, don’t forget this mineral either, as it plays an important role in the functioning of many of your bodies.

Now that you know which foods get the most potassium , you can start adding these products to your daily diet – your health will thank you so much for this change!

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