Vitamin- og mineral guiden

Kalium (K)

En voksen indeholder cirka 150 gram kalium, hvor 98 % findes inde i cellerne.
Kalium virker i samspil med natrium, der fortrinsvis findes uden for cellerne i vævsvæsken. Kalium-natriumfordelingen er afgørende for cellernes såkaldte elektrolyt-balance, som igen er afgørende for cellernes evne til at optage næringsstoffer, udskille affaldsstoffer og opretholde livsvigtige væskebalancer. Nyrerne regulerer kroppens kaliumniveau, som bør være i balance med natrium. En stor kilde til natrium er bordsalt (natriumklorid), og hvis man indtager for meget natrium, kan man komme til at mangle kalium.

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

N.B. Kalium- og magnesiummangel giver ofte samme symptomer.

Kilder

Især tang, bønner, mørkegrønne bladgrønsager som spinat, tørret abrikos, jordskokker, kartofler, avocado, havregryn, bananer, æbler, svampe, mandler, nødder og hyben. Desuden fisk (især laks) og kød. Vegetariske kilder er generelt de bedste. Der er desuden kalium og andre mineraler i havsalt, som giver en bedre balance med natrium.

Tang 7.500
Hvide bønner 1.530
Mandel 725
Kartoffel 414
Rødbede, laks 330

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 2.000-3.000 mg
Børn 1-10 år: 500-700 mg

Øget behov

Vigtigt at vide

Før i tiden fik vi meget mere kalium end natrium gennem kosten. I dag er det ofte omvendt, og det skæve forhold kan være sundhedsskadeligt.
Ifølge Nordiske Næringsstofanbefalinger (NNR) anbefales det, at kvinder og mænd ikke får over henholdsvis 6 og 7 gram salt dagligt, hvilket svarer til 2,4 og 2,8 g natrium.
En mindre kaliummangel kan reguleres gennem kosten – især med flere kaliumkilder og mindre salt.
Kaliumtilskud bør især gives ved kraftig vanddrivende medicin for at undgå bivirkninger. Da det er forskelligt, hvor meget kalium, der tabes, bør blodets kaliumindhold måles før og efter behandlingen.

Overdosering – bivirkninger

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