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Potassium

IMAGE Potassium is a mineral and an electrolyte. Electrolytes are compounds that are able to conduct an electrical current.

Functions

Potassium's functions include helping to:
  • Regulate fluids and mineral balance in and out of body cells
  • Maintain your normal blood pressure
  • Transmit nerve impulses
  • Make your muscles contract

Recommended Intake

Most people should aim to get close to 5,000 milligrams (mg) of potassium per day.
Age Estimated Minimum Requirement of Potassium
(mg)
9-13 years 4,500
> 13 years 4,700

Potassium Deficiency

Severe potassium deficiency leads to a low potassium level in the blood, called hypokalemia. But a potassium deficiency is rare in healthy people. However, certain conditions can cause the body to lose significant amounts of potassium. Examples of these conditions include:
  • Excessive diarrhea or laxative use
  • Kidney problems
  • Use of certain blood pressure medicines
  • Continuous poor food intake (may occur due to alcoholism, anorexia nervosa, bulimia, very low calorie diets)
Signs of a severe potassium deficiency include the following:
If hypokalemia persists, it can lead to irregular heartbeat. This can dangerously decrease the heart's ability to pump blood.
In addition, people who are on high blood pressure medicine should ask their doctor about the need for a potassium supplement.

Potassium Toxicity

Potassium is rarely toxic because excess amounts are usually excreted in the urine. However, people with kidney problems may be unable to properly excrete potassium, allowing it to build up in the bloodstream (called hyperkalemia). Therefore, people with kidney problems need to closely monitor their potassium intake. Hyperkalemia can also lead to an irregular heartbeat. This can dangerously decrease the heart's ability to pump blood.

Major Food Sources

Potassium is found in many foods, especially fruits and vegetables. Less processed foods tend to have more potassium.
Here are some examples of foods that are high in potassium:
Food (amount) Serving Size Potassium Content
(mg)
White beans, canned 1/2 cup 595
Potato, baked with skin 1 medium 610
Lentils, cooked 1/2 cup 365
Clams, canned and drained 3 ounces 534
Yogurt, low fat, plain 1 cup 531
Lima beans, cooked 1/2 cup 484
Banana 1 medium 422
Dried apricots 1/4 cup 378
Cantaloupe 1/4 medium 368
Tuna, yellowfin, cooked 3 ounces 484
Honeydew melon 1/8 medium 365
Winter squash ½ cup 448
Cod, Pacific, cooked 3 ounces 439
Spinach, cooked ½ cup 419
Milk, fat-free 1 cup 382
Kidney Beans, cooked ½ cup 358

Tips for Increasing Your Potassium Intake

To help increase your intake of potassium:
  • Eat legumes, such as black beans, lentils, and chickpeas, three times per week. Combine them with rice and vegetables and wrap in a warm tortilla.
  • Make garden salads with half green lettuce and half fresh spinach.
  • Eat fish as your entrée a few times per week.
  • Snack on dried fruits for a sweet fix.
  • Use avocado on sandwiches or bagels in place of mayonnaise or cream cheese.
  • Eat two brightly colored fruits and vegetables each day, like sweet potato, cantaloupe, honeydew melon, spinach, among others.

RESOURCES

American Dietetic Association http://www.eatright.org/

Health.gov http://www.health.gov/

CANADIAN RESOURCES

Canadian Council on Food and Nutrition http://www.ccfn.ca/

Dietitians of Canada http://www.dietitians.ca/

References

Chapter 8 sodium and potassium. Health.gov website. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm. Updated July 9, 2008. Accessed April 18, 2012.

Duyff RL. The American Dietetic Association's Complete Food & Nutrition Guide . 3rd ed. Hoboken, NJ: John Wiley and Sons, Inc; 2006.

Food sources of potassium. Health.gov website. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm. Updated July 9, 2008. Accessed April 18, 2012.

Hypertension. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Accessed February 15, 2008.

Hypokalemia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated January 2, 2011. Accessed April 17, 2012.

Garrison R, Somer E. The Nutrition Desk Reference. New Canaan, CT: Keats Publishing; 1995.

Wardlaw G, Insel P. Perspectives in Nutrition . 2nd ed. St. Louis, MO: Mosby Year Book; 1993.

Whelton PK, He J, Cutler JA, et al. Effects of oral potassium on blood pressure. Meta-analysis of randomized controlled clinical trials. JAMA . 1997;277:1624–1632.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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