POTASSIUM - FALL FAVORITE MINERAL
The colors of the leaves are changing, the weather is getting cooler, and it’s sweater weather! Fall is here which calls for all the warming soups, curries, stews, and spiced drinks!
What’s so beautiful about this time of year, is the seasonal garden goodies that are harvested, are an incredibly rich source of POTASSIUM! Potassium is certainly one of my favorite minerals of focus that I talk quite a bit about when it comes to healing your hormones. It’s also essential for digestion, nervous system regulation, and cellular vitality.
Potassium&Hormones
There are essentially 3 ways that potassium support hormones
Support healthy blood sugar
Allows for thyroid hormone to get used on a cellular level
Helps healthy elimination and digestion
Potassium and Blood Sugar Regulation
Potassium mimics the effects of insulin, aiding in the transport of glucose into cells alongside sodium. When glucose isn’t able to enter cells—due to either insulin resistance or insufficient insulin—it remains in the bloodstream, leading to elevated blood sugar levels. Additionally, potassium is essential for converting glucose into glycogen in the liver, where it is stored for future energy use. Insufficient glycogen reserves can force the body to rely on alternative fuel sources between meals, increasing the risk of blood sugar dips.
Maintaining healthy blood sugar levels contributes to more stable energy throughout the day. When blood sugar drops, the body releases cortisol, a stress hormone, to replenish glucose levels. Although we may not consciously feel stressed, our bodies are responding to these fluctuations. High stress levels can negatively impact progesterone and disrupt overall hormonal balance. Therefore, it’s vital to eat consistently, balancing meals with protein, fats, and carbohydrates, while including potassium-rich foods to support hormonal health.
Potassium and Thyroid Hormone Transport
Sodium and potassium are both critical for the effective transport of thyroid hormones. Sodium deficiency can hinder the uptake of nutrients and hormones into cells, emphasizing the importance of the sodium-potassium pump. This cellular mechanism moves three sodium ions out and two potassium ions in, a process requiring ATP, the body’s energy currency. Maintaining a higher concentration of sodium outside the cell and potassium inside is essential for normal physiological functions.
Research indicates that active thyroid hormone (T3) enhances the function of these pumps. Conversely, reduced pump activity can impair the transport of thyroid hormones. Thus, sufficient levels of both thyroid hormones and potassium are necessary for optimal hormone function.
Potassium and Digestive Health
Potassium is vital for pulling water into the digestive tract and facilitating the contractions of the intestines, promoting regular bowel movements. Many of clients have experienced significant improvements in constipation by increasing their potassium intake by just 1,000-2,000 mg daily from food sources. This increase often leads to easier and more consistent bowel movements.
A low-potassium diet has been linked to issues like intestinal permeability, or leaky gut, which can disrupt the balance of gut bacteria. This imbalance can negatively affect digestive health and activate the immune system, potentially leading to hormonal imbalances, skin problems, and other issues.
Factors That Lower Potassium Levels
Despite its importance, many people have insufficient potassium intake due to cutting out carbodhyrates, supplementation of antagonist minerals or vitamins, and ultimately not prioritizing potassium rich foods. One of the most common mineral deficiencies I see on client’s HTMA (hair tissue mineral analysis) results is a deficiency of potassium.
Several factors contribute to this deficiency:
Excessive Vitamin D: Can lead to increased potassium loss.
Zinc Deficiency: Reduces potassium absorption, often due to magnesium deficiency or exposure to heavy metals.
High Copper Levels: May result in potassium loss.
Stress and Alcohol Consumption: Both can contribute to lower potassium levels.
Insulin Resistance: Can impair potassium absorption, although well-controlled diabetes may not have this effect.
Toxic Metals: Substances like mercury can block potassium channels, hindering cellular uptake.
Thiamine Deficiency: Can also impact potassium levels.
Certain Medications: Drugs like prednisone and certain inhalers can decrease potassium levels.
Calcium and Magnesium Deficiencies: High calcium levels can lead to potassium loss, while magnesium deficiency can increase potassium loss in urine.
Understanding how potassium influences our hormones and overall health is crucial for maintaining hormonal balance and supporting bodily functions.
Potassium Rich Foods:
One of the best sources of potassium is quality carbohydrates which is why I place such an importance on macronutrient balance with my clients. Quality carbohydrates like potatoes, squash, sweet potatoes, beets, parsnips and pumpkin —- all are in abundance during the fall season! Easy to add in through nourishing soups, curries, and stews!
Roots & Fruits: Potatoes, tomatoes, winter squash, sweet potatoes, beets, parsnips, as well as cooked spinach and Swiss chard. Contain 350-650mg per 1 cup serving.
Meat & Seafood: Beef, chicken, pork, salmon, cod shrimp are top sources containing 300-700mg per 4oz serving.
Dairy: Milk, cottage cheese, and skyr/Greek yogurt are top sources containing 300-600mg per 1 cup serving.
Beans & Legumes: Contain 400-600mg per 1 cup serving.
Beverages: Coconut water and aloe vera juice are both great sources of potassium as well, containing 470mg per 1/2 cup of aloe and 600mg per 1 cup of coconut water.
One of the big benefits of getting potassium from food is that those foods are also rich in other minerals. You might notice that a lot of potassium rich foods are also great sources of calcium, especially leafy greens, seafood, and dairy. Prioritizing more potassium rich foods in your diet is a great way to start supporting your minerals and hormones!
I’ve got two easy to make potassium rich, mineral dense soup recipes here!