Menopause & High Blood Pressure

When I entered perimenopause in my late 40s, one surprising symptom caught me off guard—my blood pressure skyrocketed. It was a shock because my blood pressure had always been in the normal range.

I was determined to avoid medication, so I tried all kinds of supplements: hawthorn berry extract, beetroot extract, L-arginine, and more. While they helped a bit, my numbers were still hovering around 140/100. Just as I was about to ask my doctor for beta blockers, I stumbled upon a video by Dr. Berg discussing how potassium could lower blood pressure.

Spoiler alert: Potassium was the game-changer I needed! Within a week of adding potassium to my routine, my blood pressure dropped to a healthy 120/70. Here’s what I learned along the way, and why potassium might be the key to heart health, especially for menopausal women.

Why Potassium Is a Big Deal for Blood Pressure

You’ve probably heard that cutting back on salt helps with high blood pressure. But did you know that increasing your potassium intake can also make a big difference? Research shows that higher potassium consumption lowers systolic blood pressure, reducing the risk of heart attacks, strokes, and other cardiovascular issues.

A study in the Netherlands even found that potassium’s effects are most noticeable in women with high sodium intake—a common dietary challenge.

Potassium’s Role in the Body

What Does Potassium Actually Do?

According to Dr. Maria Carolina Delgado-Lelievre, a cardiologist and hypertension expert, potassium is crucial for the function of all cells, especially those involved in heart health. Over 95% of the potassium in your body is inside your cells, where it keeps everything running smoothly.

“When potassium levels drop, the lining of blood vessels doesn’t work properly,” explains Dr. Delgado-Lelievre. This malfunction can lead to:

• High blood pressure

• Irregular heartbeat (arrhythmias)

• Increased stroke risk

Why Menopausal Women Need More Potassium

Declining estrogen levels during menopause increase the risk of high blood pressure and cardiovascular disease. Dr. Delgado-Lelievre explains that low estrogen impairs blood vessel function, and when combined with potassium depletion, the effects are even worse.

That’s why boosting potassium levels is especially important for menopausal women—it can offset the vascular challenges caused by hormonal changes.

Are You Getting Enough Potassium?

The recommended potassium intake is 3,500 to 5,000 mg per day, according to the American College of Cardiology. But most of us aren’t hitting that target. Here’s why:

• A medium banana only has about 420 mg of potassium.

• To meet daily recommendations, you’d need to eat 8–10 bananas a day!

Signs of Low Potassium

If you’re not getting enough potassium (hypokalemia), you might experience:

• Fatigue and weakness

• Painful muscle cramps

• Heart palpitations

• Constipation

• Mood changes like irritability or anxiety

What Causes Low Potassium in Menopausal Women?

Low potassium levels can result from:

• Diet: Not eating enough fruits, vegetables, or legumes.

• Fluid Loss: Excessive sweating, vomiting, or diarrhea.

• Medications: Diuretics and certain antibiotics can deplete potassium.

• Hormonal Changes: Menopause affects potassium balance.

• Kidney Issues: Impaired kidney function can reduce potassium retention.

How to Treat Low Potassium

If you suspect low potassium, here are some steps you can take:

1. Eat Potassium-Rich Foods

Include these in your diet:

• Bananas

• Oranges

• Tomatoes

• Spinach

• Avocados

2. Consider Potassium Supplements

Supplements can help, but only under medical supervision. High doses can cause digestive issues or more serious side effects.

3. Manage Medications

If your medication is depleting potassium, consult your doctor about alternatives.

4. Address Underlying Conditions

Conditions like kidney disease need proper management to restore potassium levels.

My Personal Potassium Routine

Because it’s tough to get enough potassium from diet alone, I use Nu-Salt®. It’s an inexpensive potassium chloride product that provides 656 mg per 1/4 tsp. Here’s how I use it:

• Start slow to avoid digestive upset.

• Add a small amount to water and sip throughout the day.

• Combine it with potassium-rich foods like bananas and avocados.

*NOTE: You can also find electrolyte powders on Amazon that have around 1000 mg of potassium and are fairly inexpensive.

A Word of Caution: Too much potassium can cause muscle weakness, irregular heartbeat, or even dangerous heart issues. Always consult a doctor before starting supplementation.

Conclusion

Potassium was my lifesaver during menopause, lowering my blood pressure when nothing else worked. It’s a simple, effective way to support heart health, especially for women facing the challenges of declining estrogen.

By increasing potassium through diet or supplements (under medical guidance), you can:

• Improve vascular function

• Reduce blood pressure

• Feel more energetic and balanced

Take care of your heart—it’s worth it!

With love,
Sophia