Potassium is thought to reduce the risk of heart disease or stroke, and in combination with sodium, it regulates fluid levels in the body. Unfortunately, many people consume too much sodium and not enough potassium. For a better ratio of these two substances, eat more bananas, green leaves, raisins and oranges.
In case you are not expecting a baby, try to take 4,700 mg of potassium daily. If you are expecting a baby, then you need to increase the dose to 5 100 mg. Supplements can be very helpful if you have difficulty reaching this amount or if you are taking diuretics for your heart because they deplete potassium. It is difficult to overdose, but too much potassium is not good for older people and people with kidney disease.
Vitamin K doesn’t do much, but what it does do is very important. It plays a crucial role in the blood coagulation process; a deficiency can lead to excessive bleeding after an injury. If you have a job where a lot of knives are used, love extreme sports, or have siblings, it’s important to get enough vitamin K.
In your diet, vitamin K can be obtained through leafy greens, meat, eggs and cheese. Vitamin K deficiency is rare in adults, but is quite common in newborns, which is why babies are given vitamin K injections in the hospital. Supplementation is recommended unless you take a daily dose of 120 mcg for men and 90 mcg for women.
