Potassium deficiency is emerging as a silent but widespread health concern across populations, experts say.
The condition may go unnoticed in early stages but can affect heart rhythm and overall well-being.
British researchers and health bodies have now highlighted key symptoms and dietary gaps.
Potassium plays a fundamental role in regulating nerve signals, muscle movement, and heart rate. It also helps control blood pressure by reducing the effects of sodium in the body.
According to experts, this balance significantly lowers the risk of heart disease and stroke when maintained properly.
Professor John Young, a researcher at Teesside University, says potassium deficiency is common and is mainly linked to an unbalanced diet.
Symptoms of potassium deficiency
Health experts note that symptoms can vary depending on severity.
In early or mild cases, individuals may experience:
- Stiffness in the toes
- Constipation
- Irritability
- Headaches
More serious potassium shortage may lead to:
- Mental confusion
- Depression-like mood changes
- Irregular heartbeat
- Gastrointestinal problems
- Difficulty breathing
These symptoms can become more noticeable if the deficiency is left untreated over time.
Recommended intake and food sources
According to the World Health Organization and the National Health Service, adults should consume around 3,500mg of potassium per day.
However, data from the UK’s National Diet and Nutrition Survey shows:
- 10% of men are not meeting the requirement
- 24% of women are deficient
- Around one-third of young people also fall short
Experts also caution that relying on bananas alone is not enough. Around 10 medium bananas would be needed to meet daily needs.
Better dietary sources include:
- Potatoes (about 600mg per serving)
- Spinach (around 450mg)
- Beans
- Yoghurt
- Fruit juices
- Tuna fish
Professor Young notes that meeting the full requirement through food alone can be difficult, and multivitamin supplements containing potassium may help in some cases.
While potassium is essential, excessive intake can be dangerous for people with kidney problems.
If the kidneys cannot remove extra potassium, it may lead to:
- Irregular heartbeat
- Increased risk of heart failure
Experts stress that balance is key, especially for individuals with existing kidney conditions.
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