Potassium: benefits, daily intake and sources

Potassium is an essential mineral in the body and is found in the foods you eat.

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Changes in potassium in the body may not be a concern if you do not have certain risk factors, and they may occur without symptoms, because healthy kidneys are often sufficient to regulate potassium in the body and excrete excess in urine.

In this article we explain potassium, the benefits of potassium, and the deficiency or excess of potassium in the blood.

What is potassium?

Potassium is the third most abundant mineral in the body.

Potassium helps the body regulate fluids, send nerve signals, and regulate muscle contractions.

About 98% of the potassium in your body is found in your cells(1). Of this, 80% is found in muscle cells, while the other 20% can be found in your bones, liver, and red blood cells.

Potassium is also an electrolyte, as electrolytes carry electrical impulses throughout the body and help with a range of essential body functions, including:

Normal water

Balance Acidity and alkalinity

Blood pressure

Muscle contractions

Heart rhythm

Digestion

Nerve impulses

Your body does not produce potassium naturally. Therefore, it is important to eat foods and drinks rich in potassium.

Dietary potassium intake(2) may be associated with lower body fat in people with impaired glucose tolerance.

Therefore, inadequate dietary mineral intake may contribute to obesity and metabolic disorders.

Potassium synergizes with vitamin C in some liver diseases.

A 2024 study(3)showed that potassium and vitamin C have an interactive effect in reducing non-alcoholic fatty liver disease, which may have great significance for clinical medicine.

The Food and Drug Administration has set the Daily Value (DV) for potassium at 4,700 mg(4).

Getting too little potassium (Hypokalemia) can lead to serious health problems.

However, getting too much (Hyperkalemia) can cause temporary or long-term health problems.

Why do we need potassium?

Potassium is an element that the body needs to stay healthy and has several benefits, including:

Blood pressure and cardiovascular health

Potassium plays a role in regulating blood pressure, as noted by the American Heart Association (AHA)(5).

Foods high in potassium can help manage blood pressure by reducing the negative effects of sodium.

High levels of sodium can increase the risk of high blood pressure.

It also helps manage blood pressure by relaxing the walls of blood vessels.

Getting enough potassium may prevent or manage high blood pressure.

If a person has a high potassium and low sodium intake, it may help reduce their risk (6)of cardiovascular disease and stroke.

Although there is no direct link between the two, many cholesterol-lowering diets are also high in potassium, as well as fruits and vegetables.

If you lower your bad cholesterol (LDL), your chances of developing heart disease will also go down.

Bone and muscle repair

Potassium may play a role in bone health. Studies(7) have shown that people who eat lots of fruits and vegetables that contain potassium may have higher bone mineral density.

Therefore, the rate of osteoporosis is lower than others.

Eating a diet rich in potassium, calcium, magnesium, and vitamin D protects your bones from fracture and supports your muscle strength.

A diet high in potassium may also help preserve(8) muscle mass in older adults and people with health conditions that cause muscle wasting.

In addition to doing sports activities such as walking and running.

Improve kidney function

Low potassium levels in healthy people may inhibit the kidneys’ ability to reabsorb calcium.

High levels of calcium in the kidneys can lead to kidney stones.

Research(9) from 2015 suggests that switching to the DASH diet may help reduce the risk of kidney stones, as the diet favors foods rich in potassium and other essential nutrients.

People with kidney failure should not consume too much potassium, as it can have a negative effect.

Get tested and consult a doctor before starting a diet or supplement containing potassium.

Recommended Daily Intake

Determining the daily intake is essential to avoid potassium overload and underload.

Infant, child, teen, adult, potassium intake

Potassium intake varies by age between males and females

The adequate intake of potassium is 3400 mg/day for healthy adult males and 2600 mg/day for healthy adult females.

Specific recommendations(10) for different age groups for males and females are given below:

Males and females (0–6) months 400 mg/day

Males and females (7–12) months 860 mg/day

Males and females (1–3) years 2000 mg/day

Males and females (4–8) years 2300 mg/day

Age (9–13) years: Males 2500 mg/day, females 2300 mg/day

Age (14–18) years: Males 3000 mg/day, females 2300 mg/day

Age ( 19+) years: Males 3400 mg/day, Females 2600 mg/day

The recommended dose during pregnancy is 2900 mg, and 2800 mg while breastfeeding or lactating.

A person should aim to get potassium from a healthy, balanced diet that provides a range of vitamins and minerals.

A doctor may recommend supplements, but a healthy diet is best.

What are the sources of potassium?

Potassium sources vary between plant and animal food sources(11), with plant sources being the most common.

Fruits and seeds rich in potassium include:

Guava (688 mg per cup)

Kiwi fruit (562 mg per cup)

Avocado (728 mg per cup)

Durian (1059 mg per cup)

Almonds (208 mg per one ounce)

Cantaloupe (473 mg per cup)

Grapefruit (415 mg in one fruit)

Sesame (468 mg per 100 g)

Fresh apricots (401 mg per cup)

Bananas (451 mg in a medium banana)

Fruit juices rich in potassium (these amounts are for 100% juice) include:

Pomegranate juice (533 mg per cup)

Orange juice (496 mg per cup)

Tangerine juice (440 mg per cup)

Prune juice (707 mg per cup)

Passion fruit juice (687 mg per cup)

Carrot juice (689 mg per cup)

Vegetables rich in potassium include:

Cooked spinach (839 mg per cup)

Cooked beet greens (1,309 mg per cup)

Baked potatoes with skin (926 mg in a medium potato)

Okra (299 mg per 100 g)

Butternut squash (896 mg per cup)

Cooked arugula (962 mg per cup)

Some fruits, vegetables and grains contain potassium, but in small amounts, such as blueberries and oats. However, eating them daily may maintain the potassium level in the blood.

Legumes rich in potassium include:

Cooked lentils (731 mg per cup)

Cooked white beans (1,004 mg per cup)

Canned red beans (607 mg per cup)

Cooked adzuki beans (1,224 mg per cup)

Cooked lima beans (939 mg per cup)

Some animal food sources(12) rich in potassium include:

Atlantic salmon, farmed, cooked (326 mg per 3 oz)

Boneless grilled chicken breast (332 mg per 3 oz)

Beef (315 mg per 3 oz)

If your potassium levels are low, your doctor may prescribe supplements. If you have a severe deficiency, you may need an IV to correct the problem.

Potassium deficiency

Some medical conditions can cause low potassium, or hypokalemia. These include:

Kidney disease, the most common

Magnesium deficiency

Use of antibiotics, such as carbenicillin and penicillin

Diabetic ketoacidosis

Overuse of diuretics

Chemotherapy for cancer

Hormonal fluctuations during menstruation and menopause

Excessive consumption of energy drinks

Excessive sweating, severe diarrhea, and prolonged vomiting

A temporary drop in potassium may not cause any symptoms. For example, if you sweat a lot from strenuous exercise, your potassium levels may return to normal after eating or drinking before any harm occurs.

Symptoms of low potassium vary depending on the severity of the deficiency. However, severe deficiency can be life-threatening.

Symptoms of low potassium include(13):

Irregular heartbeat

Constipation, nausea, or vomiting

Extreme fatigue

Muscle cramps, weakness

If you experience the above symptoms, you should see a specialist to determine the extent of your potassium deficiency.

Hypokalemia is diagnosed through a blood test. Your doctor may order an electrocardiogram of your heart and an arterial blood gas test to measure the pH levels in your body.

High potassium

People often don’t feel high levels of potassium, as the kidneys fix the problem.

However, too much potassium can be harmful to people with kidney problems if the kidneys are unable to remove enough potassium.

This can be dangerous if levels rise quickly. People with hyperkalemia may have few or no symptoms.

If symptoms do occur, they are similar to those of hypokalemia.

Doctors consider potassium levels to be high when they reach (5.1 to 6.0) mmol/L(14) of serum.

In this case, professional monitoring is key, and anything above 6.0 mmol/L requires immediate attention.

Symptoms that can cause severe or sudden hyperkalemia include(15):

Chest pain

Palpitations

Shortness of breath

In this case, the problem can be life-threatening and requires immediate medical attention.

Supplements

Sometimes, your doctor may recommend supplements if you have low potassium.

In most cases, a healthy diet provides enough potassium, especially if your diet is low in sodium.

There are some condition(16)s in which potassium supplements may help, including:

Promoting bone health

Controlling blood glucose levels

Preventing stroke

Controlling blood pressure

Preventing kidney stones

More research is needed to confirm whether potassium supplements help treat or prevent these health problems.

Talking to a healthcare professional before using potassium supplements is especially important for people who have kidney disease or are also taking other medications that may increase low blood potassium.

Treating unbalanced potassium levels

Treatments for unbalanced potassium levels depend on whether your levels are too high or too low.

Hypokalemia

Potassium supplements are usually(17) the first course of action for very low levels.

Supplements are mostly effective if your kidneys are in good condition. Severe hypokalemia may require intravenous therapy, especially if you have an abnormal heart rhythm.

Potassium-sparing diuretics can help rid your body of excess sodium.

However, some diuretics and potassium supplements can be hard on your digestive system.

Ask your doctor for wax-coated tablets to help prevent digestive problems. Only people with normal kidney function can use potassium-sparing diuretics.

Hyperkalemia

Mild cases of hyperkalemia can be treated(18) with prescription medications that increase potassium excretion.

Other approaches include diuretics or enemas. Severe cases may require more complex treatments.

Dialysis can remove potassium. This treatment is preferred for kidney failure.

For people with healthy kidneys, your doctor may recommend insulin and glucose. This helps move potassium from the blood into the cells for removal.

Albuterol inhaler can also lower dangerously high levels. Calcium gluconate may be used temporarily to stabilize the heart and reduce the risk of serious heart complications.

Drug interactions

Some medications can interact with potassium, so anyone taking a medication should not increase their potassium intake without talking to their doctor. For example:

Angiotensin-converting enzyme (ACE) inhibitors (Benazepril)

Angiotensin receptor blockers (Losartan)

Diuretics (Spironolactone or Amiloride)

A person taking any type of medication who has kidney disease, type 2 diabetes, or heart disease may develop high potassium levels.

Potassium-sparing diuretics prevent the body from excreting potassium in the urine.

If a person takes one of these medications, their doctor will monitor their potassium levels.

Loop and thiazide diuretics cause the body to lose potassium by increasing urine output. This can lead to low potassium levels. These include furosemide (Lasix) and bumetanide.

Summary

Changes in potassium levels in your body may not be a concern if you have no risk factors.

Healthy kidneys are often sufficient to regulate potassium in your body. Medical conditions that affect levels should be monitored regularly. Contact your doctor if you experience any unusual symptoms.

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