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| - Last Updated on November 20, 2024 by Dr Priyamvada
Quick Take
A social media post claims that potassium deficiency causes morning fatigue. After fact checking, we found that this claim is mostly false.
The Claim
According to an Instagram post, “If you wake up feeling tired, you need potassium. Must have these: sweet potatoes, bananas, coconut water.”
Fact Check
Does potassium deficiency cause morning fatigue?
No, not solely. Potassium is essential for bodily functions like muscle operation, nerve transmission, and maintaining fluid balance, but morning fatigue is rarely just about a potassium deficiency. Tiredness upon waking can be attributed to poor sleep quality, stress, other nutritional imbalances, or lifestyle factors.
True potassium deficiency, or hypokalaemia, is rare and usually happens because of long-term health problems, like ongoing vomiting, diarrhoea, or taking certain medications such as diuretics. It can also be caused by a poor diet, trouble absorbing nutrients, or long-term use of IV feeding without potassium. Other reasons include kidney problems, dialysis, or conditions like Cushing syndrome, which affects the adrenal glands. Some medicines, like diuretics and steroids, can lower potassium levels. A condition called metabolic alkalosis can also move potassium from the blood into cells, causing a deficiency. Symptoms of low potassium include muscle cramps, weakness, and irregular heartbeats, not just feeling tired in the morning.
We reached out to Dr Ubaid ur Rahman, General Physician, Holy Mission Clinic, New Delhi, for his expert opinion on potassium deficiency and morning fatigue. He explains, “Potassium deficiency can certainly contribute to fatigue, but it’s seldom the primary cause of morning tiredness. Often, the reasons for feeling tired are more complex, like not getting enough rest, stress, or even an underlying health issue. Potassium plays an important role in muscle function and energy levels, so if you’re feeling consistently fatigued, it’s worth considering your diet and speaking with a healthcare professional to explore all possible causes.”
Do these foods help boost energy levels?
Yes, but only to a certain degree. While these foods are nutritious and contribute to maintaining energy, they aren’t a sure-shot solution for morning fatigue.
- Sweet potatoes: Sweet potatoes are a good source of potassium and complex carbohydrates, which provide sustained energy. However, they cannot address all potential causes of tiredness. Similarly, we also debunked another claim that sweet potatoes can prevent pancreatic diseases, which is not true.
- Bananas: High in potassium and natural sugars, bananas can offer a temporary energy boost and contribute to maintaining electrolyte levels. Still, they may not address deeper reasons for waking up tired.
- Coconut water: Coconut water is a good source of potassium and electrolytes, which can help with rehydration and boost energy levels. However, its benefits are limited if fatigue is caused by factors other than dehydration or electrolyte imbalance. Drinking too much coconut water, especially for those with kidney problems, can lead to life-threatening heart issues due to its high potassium content. Therefore, it’s important to avoid excessive consumption.
We connected with Shruti K Bhardwaj, Chief Clinical Nutritionist at Zydus Hospital in Ahmedabad, for her expert insights. She says, “There isn’t a single superfood that can instantly boost energy levels, as morning tiredness often has multiple causes. Poor sleep, micronutrient deficiencies, hormonal imbalances in women, and dehydration are common factors. To feel energised, it’s important to address these underlying issues. Simple options like coconut water, whole bananas, or nuts can provide a quick energy boost, especially before morning exercises.”
What actually helps combat morning fatigue?
Waking up refreshed relies on quality sleep, a balanced diet rich in a range of nutrients, staying hydrated, and healthy lifestyle habits. While potassium-rich foods like bananas and sweet potatoes support overall health, they should be part of a broader approach to improving energy and well-being. And, we recommend you to consult a physician for persistent cases.
THIP Media Take
The claim that potassium deficiency causes morning fatigue is mostly false. Waking up feeling tired is rarely due to a simple lack of potassium. Sweet potatoes, bananas, and coconut water do contain potassium and can help overall health, but addressing morning fatigue involves a more comprehensive approach that includes good sleep hygiene, balanced nutrition, and lifestyle adjustments.
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