Potassium is an electrolyte that's necessary for muscle contraction, nerve impulses protein synthesis, transferring nutrients through cell membranes, breaking down carbs in maintaining a regular heart rhythm. You can lose a lot of potassium through excessive sweating and this can lead to muscle cramping. So if you regularly have muscle cramps, more potassium might be a solution. Some of the best sources of potassium are spinach, potatoes, sweet potatoes, yogurt, meat, poultry, fish, nuts, tomatoes, cucumbers, zucchini, eggplant, and carrots. The recommended daily intake for potassium is around 4700 milligrams per day for both men and women. Signs of deficiency include weakness, muscle cramps, fatigue, constipation, and abnormal heart rhythms.

Note that people who take laxatives, experience prolonged vomiting or diarrhea or have kidney disorder errors are increased risk of potassium deficiencies. So if you fall into that category, please check with your doctor.