Still feel tired after eight hours of sleep? It might actually be because of your diet 

We all know that feeling of being inexplicably drained even after a good night’s sleep. You’ve clocked in eight hours of uninterrupted rest, yet you can’t shake the feeling of grogginess in the morning. But, before you even think about chugging your next cup of coffee to keep yourself up for the rest of the day, it might be worth looking at your plate instead. That kind of fatigue, along with unexplained muscle weakness, might not be from the lack of sleep but it could be your body flagging a quiet but common deficiency: potassium.

What is potassium and why is it important? 

It’s one of the most essential minerals our bodies need, and yet it rarely gets airtime the way protein or fibre does. Potassium eases tension in our blood vessel walls, supports healthy blood pressure, helps our muscles contract properly, and keeps our heart functioning in check.

Here’s the uncomfortable bit. According to the National Nutrition Survey, up to 85% of Singaporean adults aren’t eating enough fruits and vegetables daily and that shortfall translates almost directly into a potassium deficit.

As a matter of fact, on average, Singaporeans are only getting about 2,500mg of potassium a day, against a recommended 3,500–4,700mg, per the Health Promotion Board. That’s nearly half the upper recommendation missing from our daily intake. 

It’s not just about eating bananas

Say “potassium” out loud and bananas are almost always the first (and only) answer. Fair, they’re generally a decent source. But having one or even two isn’t sufficient to meet your daily intake. That’s why it’s important to incorporate potassium-rich foods to supply your body with the right amount of potassium. This includes wholegrains, beans, nuts and seeds, and a wide variety of fresh fruit and vegetables.

In fact, a single cup of beans packs significantly more potassium than a medium banana. The point isn’t to find one hero ingredient — it’s to widen the rotation of what’s actually on your plate.

A plate-sized cheat sheet

If counting milligrams sounds exhausting, there’s a simpler visual to lean on: the Heart Smart Eating Plate. The term, also known locally as ‘My Healthy Plate’, was introduced by the Singapore Health Promotion Board to help you plan a balanced meal. 

The formula: half your plate goes to fruits and vegetables, a quarter to lean protein (fish, beans, tofu, chicken), and the last quarter to wholegrains.

Consuming meals this way ensures you receive a diverse range of potassium, magnesium, fibre, and calcium. Rather than acting in isolation, these minerals collaborate to maintain heart health; it is this collective synergy, not any individual nutrient, that truly matters.

Monitoring plant sterols

Potassium is not the only important factor here. Plant sterols, which are basically natural substances found in vegetables, nuts, and whole grains, can actively reduce “bad” (LDL) cholesterol when daily intake reaches 2 grams or more.

However, reaching that 2g threshold solely through standard food is a challenge for most. Fortified products can help bridge this gap. For instance, Nestlé’s Omega Plus VitalCare is a milk format designed to integrate potassium and plant sterols into a daily routine, supporting bone strength, digestion, immunity, and lower cholesterol with a low glycemic index.

The takeaway

So it turns out the cure for that afternoon slump might not be sleep, or caffeine, it might be sitting on your plate. That being said, closing that potassium gap doesn’t call for a dramatic diet overhaul, but you just need a steadier habit of choosing the right foods, meal after meal. And honestly, sometimes the cure for feeling drained isn’t more rest. It’s better fuel.

This article is part of Her World’s Ask the Expert series, in partnership with Nestlé and the Singapore Heart Foundation.