Potassium is both a mineral and an electrolyte that helps with various vital body functions, including regulating blood pressure, heart rhythm, nerve impulses, water balance, muscle contractions, protein synthesis, glycogen synthesis, and the movement of nutrients into and waste products out of cells. It also helps in food digestion and absorption by supporting the release of saliva and gastric acids. A potassium-rich diet can help control blood pressure by removing sodium from the body and relaxing the walls of the blood vessels.
High blood pressure can be prevented or managed by consuming enough potassium. In addition, a high potassium diet combined with a reduced sodium intake may lower the risk of cardiovascular disease and stroke. Potassium supplementation, primarily in potassium chloride, was found to lower systolic and diastolic blood pressure significantly in a meta-analysis. Potassium may be beneficial to bone health. According to research, people who consume a lot of potassium-rich fruits and vegetables may have higher bone mineral density. A potassium-rich diet may also aid in the preservation of muscle mass in the elderly and those suffering from muscle wasting diseases.
Hypercalciuria (excess calcium in the urine) raises the risk of developing kidney stones. High animal protein consumption may increase urinary excretion of calcium and uric acid while decreasing citrate and urine pH, potentially favoring the formation of calcium oxalate and uric acid stones. Diet rich in potassium intake decreases calcium excretion in the urine, potentially reducing the risk of stone formation. A study found that men aged 40 to 75 years with no history of kidney stones who consumed far more potassium had a 51% lower risk of developing kidney stones than those who consumed the least potassium.
The body does not naturally produce this essential mineral. So, it’s critical to eat a variety of potassium-rich foods and beverages in the correct proportions. Potassium levels that are too high or too low can lead to short- and long-term health problems. A healthy kidney maintains the proper amount of potassium in the blood to keep the heart beating at a constant rate. Potassium levels can rise if you have kidney disease, affecting your heartbeat. Your blood potassium level should be between 3.6 and 5.2 millimoles per liter (mmol/L). A blood potassium level greater than 6.0 mmol/L is risky and necessitates prompt intervention.
Potassium Sources
High potassium foods include cocoa powder, dried fruits, nuts, leafy green vegetables, tomatoes, potatoes, squash, mushrooms, bananas, avocados, and legumes. It can also be found in beef, chicken, fish, and shellfish.
Foods High In Potassium
| Food | Milligram (mg) per 100 grams | Percent DV |
| Cocoa Powder | 1520 mg | 44.7% |
| Pistachio Nuts | 1020 mg | 30% |
| Tomato Paste, canned | 1010 mg | 29.7% |
| Flaxseeds | 813 mg | 23.9% |
| Pumpkin Seeds | 788 mg | 23.1% |
| Beet greens | 762 mg | 22.4% |
| Dried Plums | 732 mg | 21.5% |
| Dried Apricots | 728 mg | 21.4% |
| Cuttlefish | 637 mg | 18.7% |
| Peanuts | 634 mg | 18.6% |
| White beans | 558 mg | 16.4% |
| Pork chop, lean | 486 mg | 14.3% |
| Avocado | 485 mg | 14.2% |
| Sweet potato | 478 mg | 14% |
| Lentils, cooked | 369 mg | 10.8% |
| Bananas | 358 mg | 10.5% |
| Squash, raw | 352 mg | 10.3% |
Potassium Recommended Intakes
The amount of potassium you need each day depends on your age and gender, but it is recommended that adult men get 3400 mg per day, and women who aren’t pregnant should take 2600 mg. Pregnant and lactating females need a slightly higher intake of 2,900 mg and 2,800 milligrams per day, respectively.
Recommended Dietary Allowances (RDAs) For Potassium
| Age | Male | Female |
| 0–6 months | 400 mg | 400 mg |
| 7–12 months | 860 mg | 860 mg |
| 1–3 years | 2,000 mg | 2,000 mg |
| 4–8 years | 2,300 mg | 2,300 mg |
| 9–13 years | 2,500 mg | 2,300 mg |
| 14–18 years | 3,000 mg | 2,300 mg |
| 19–50 years | 3,400 mg | 2,600 mg |
| 51+ years | 3,400 mg | 2,600 mg |
Potassium Deficiency
Potassium deficiency, also known as hypokalemia, could result from a poor diet, adrenal gland disorders, diarrhea, vomiting, or the use of diuretics. Potassium deficiency can cause high blood pressure, abnormal heart rhythm, constipation, increased urination, muscle cramps, numbness, depression, delusions, weakness, and fatigue. Your doctor may recommend the following treatment options for potassium deficiency, depending on the severity and your medical history: Increasing the amount of potassium-rich foods in your diet, supplementing with potassium, and stopping any drugs that can cause this condition.
Potassium Toxicity
Hyperkalemia can occur when there is an excess of potassium in the body. This is uncommon in people who eat well-balanced diets. Risk factors for overdose include excessive use of potassium supplements, adrenal insufficiency, kidney failure, chronic kidney disease, alcoholism, diabetes, congestive heart failure, and dehydration. An abnormal heartbeat is the most obvious sign of too much potassium. Severe cases can lead to death.
