Potassium
Overview
Potassium is an essential mineral and electrolyte that plays a fundamental role in maintaining cellular function and nerve transmission. It is critical for establishing and maintaining membrane potential in neurons, which is essential for nerve signaling and neuronal excitability. Potassium works in balance with sodium to regulate fluid balance, blood pressure, and cardiovascular function. Adequate potassium intake from whole foods like fruits, vegetables, and legumes helps balance the effects of sodium and supports optimal nerve and muscle function.
Recipes
8 recipes containing this substance
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
22 foods containing this substance
Avocado
MUFA-rich fruit with vitamin E, lutein, and glutathione
Bananas
B6 source and tryptophan-containing fruit
Black Beans
Legume with polyphenols and protein; optimal soaking conditions detailed
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Carrots
Beta-carotene source with food matrix effects on absorption
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Cooled Potatoes
Resistant starch formation through retrogradation for gut health
Grapes
Resveratrol source for SIRT1 activation and NAD+ support
Green Bananas
Resistant starch source for gut microbiome support
Green Tea
Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support
Jerusalem Artichokes
Highest inulin content among common foods
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Pomegranates
Ellagitannins for urolithin A production and polyphenol support
Potatoes
Starchy vegetable providing resistant starch when cooled
Purple Potatoes
Anthocyanins (C3G) for heavy metal chelation and neuroprotection
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Tomatoes
Lycopene, vitamin C, and food matrix effects on absorption
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Neurochemical Balance | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects |
References
- Potassium is critical for membrane potential, nerve signaling, and cardiovascular regulation; adequate intake balances sodium effects
- Green tea contributes manganese and small amounts of fluoride and potassium, alongside polyphenols that support antioxidant defenses