One of the main causes of body puffiness is excessive sodium intake. To address this, many people turn to potassium for swelling relief, as this mineral effectively helps flush sodium from the body. While potassium is essential, for more consistent results, it is better to choose a product that combines ingredients supporting fluid metabolism and electrolyte balance, rather than taking potassium alone.
What Is Potassium?
Understanding the Sodium Connection
Along with sodium, potassium is a key electrolyte in body fluids, playing a crucial role in regulating water balance and acid-base balance. Since these two electrolytes work in balance with each other, they are often referred to as 'partners.'
While sodium is primarily found in extracellular fluid (such as blood and tissue fluid), over 95% of potassium resides within the intracellular fluid (inside cells). In particular, blood potassium levels are maintained within a very narrow normal range. Because even slight fluctuations can affect nerve, muscle, and heart function, the body regulates these levels very strictly.
Therefore, safe intake tailored to your individual condition is crucial, rather than simply assuming that 'more is better'.
Benefits of Taking Potassium for Swelling
1. Regulation of Fluid Balance
Regulation of Acid-Base Balance
As the main positive ion inside cells, potassium works alongside sodium—found outside cells—to create osmotic pressure and plays a key role in keeping the body's fluid balance.
This balance must be maintained so that cells do not swell or shrink too much, allowing them to function properly. Additionally, potassium is involved in managing the balance between acids and bases, preventing the body from becoming too acidic or too alkaline.
2. Alleviating Edema (Swelling)
When you consume excessive sodium, your body retains water instead of excreting it in order to keep the sodium concentration constant.
This is where taking potassium for swelling becomes effective. Potassium and sodium compete with each other in the body, so increasing potassium intake forces sodium to be excreted through urine. As the accumulated sodium is flushed out, the unnecessary fluid it was holding onto is released along with it, helping to eliminate swelling.
3. Blood Pressure Reduction
Potassium plays a critical role in blood pressure regulation as well as edema alleviation. Excessive sodium intake increases the risk of elevated blood pressure and cardiovascular complications; conversely, potassium facilitates sodium excretion and helps relax vascular tension.
Indeed, numerous clinical trials have verified the efficacy of potassium for hypertension, showing a dose-response relationship where blood pressure decreases as potassium intake increases.
4. Cardiovascular Health Management
Potassium intake is closely linked to cardiovascular health. Numerous epidemiological studies have consistently observed a trend where higher potassium intake is associated with significantly lower rates of cardiovascular disease and all-cause mortality.
The National Institutes of Health (NIH) states that reducing dietary sodium while increasing potassium intake can help lower blood pressure and reduce the risk of stroke. Furthermore, other studies have confirmed an inverse correlation, showing that higher potassium intake leads to reduced total mortality and cardiovascular mortality rates.
Symptoms of Potassium Deficiency
The main symptoms that can occur due to potassium deficiency are as follows:
- Severe fatigue and dizziness
- Muscle cramps or weakness
- Digestive issues and constipation
- Irregular heartbeat (Arrhythmia)
Symptoms of Excessive Potassium
Just as with a deficiency, having too much potassium (Hyperkalemia) can be very dangerous as it disrupts the body's electrical signaling system. The main symptoms that appear when potassium levels are high are as follows:
- Shortness of breath
- Chest pain
- Weakness and paralysis
- Gastrointestinal issues (nausea, vomiting, etc.)
- Heart palpitations, irregular heartbeat
How Much Should You Consume Daily?
Since even small changes in potassium levels can affect the body, consuming the right amount is crucial to prevent symptoms of both deficiency and excess.
According to National Nutrition Statistics, the average daily potassium intake from food is generally around 2,500 mg. Therefore, to approach the adequate intake level without exceeding it, supplementing with approximately 1,000 mg of potassium is recommended.
What Is the Actual Average Daily Potassium Intake?
The WHO recommends a minimum daily potassium intake of 3,500 mg for adults, and Singapore’s HealthHub (HPB) also suggests a daily range of 3,500–4,700 mg based on international guidelines. However, many people consume only about 2,500 mg on average, struggling to maintain the proper potassium-sodium balance in their bodies.
On the other hand, sodium intake is often excessive. According to the WHO, adults should limit their daily sodium intake to less than 2,000 mg. Yet, many people exceed this limit, consuming an average of 3,500–3,600 mg, which is nearly double the recommended amount.
Therefore, it is crucial to make an effort to reduce sodium while increasing potassium for swelling relief. However, rather than indiscriminately consuming excessive amounts of potassium, it is paramount to consume a safe and appropriate amount.
What to Do to Prevent Potassium Deficiency
Since modern diets are often heavy in sodium, it is easy to become deficient in potassium. To prevent this, the first recommended step is to increase potassium sources in your daily diet.
However, if you find it difficult to get enough from food alone, or if your lifestyle requires extra support, taking potassium supplements is also a good option.
Potassium Supplements Designed for Safety
Formulated with safety in mind to address the nutritional gaps in modern diets, this potassium effectively helps flush out sodium. Enhanced with Bromelain—an enzyme excellent for managing swelling—you can experience a lighter feeling body after consumption.
While many supplements containing potassium and Bromelain have recently hit the market, we recommend choosing a product tailored to modern dietary habits and adequate intake levels, rather than one that simply packs an indiscriminately high dosage. This balanced approach is why these premium Korean supplements are currently seeing a surge in popularity in the Singaporean market.
Considering typical dietary habits, Younglong K-Melain Kombucha is formulated with 867 mg of potassium. This amount is designed to help you approach the daily adequate intake level without exceeding it. With just one packet a day, you can supplement approximately 900 mg of potassium needed to bridge your nutritional gap, making it an ideal choice when seeking potassium for swelling.
In addition to potassium, it contains 214 mg of Bromelain, a natural proteolytic enzyme found in pineapples that effectively reduces swelling by alleviating inflammation.
- Korean Kombucha popular in Singapore
- Delicious Kombucha-style potassium supplement
- Safe & Optimized Dosage: 867 mg Potassium
- Contains 214 mg of Bromelain Protease
- Anti-swelling Blend: Pumpkin, Corn Silk, Centella Asiatica, Quercetin
- Healthy Beverage: Natural sugars, No synthetic flavorings
