Potassium Citrate Shown to Have Bone Health Benefits
Potassium has been linked to blood pressure benefits in a number of studies. A recent study suggests that potassium in the form of potassium citrate may also have bone health benefits such as increasing bone mineral density.
Participants in the study included 201 men and women over the age of 65. Half of the group took 60mEq/d (6.48 grams) of pharmaceutical grade tripotassium citrate (TPC) while the other half took a placebo for 24 months. All of the participants also took calcium and vitamin D supplements.
The researchers found that the TPC group had significantly increased bone density and better microarchitecture at specific parts of the skeleton, particularly in the lumbar spine. They also saw a significant decrease in their fracture prediction score.
The researchers highlighted that only potassium with citrate was shown to have bone health benefits.
This study was conducted at the University of Basel and was published in the Journal of Clinical Endocrinology & Metabolism online ahead of print on November 15, 2012.
Potassium has also been linked with prevention of hypoglycemia, diabetes, obesity and kidney disease. It may also help counteract muscle cramps.
Many foods are rich in potassium, including beans, avocados, bananas, whole grains, sweet potatoes, beet greens, tomato paste, yogurt, bananas and peaches. The USDA recommends that adults get 4,700 mg of potassium per day. If your family has a history of ischemic stroke, you may want to consider consuming closer to 6,000 mg daily.
The other health benefits of potassium can be obtained from dietary sources, but make sure you're taking a potassium citrate supplement for the effects seen here.