What is Potassium and how does it benefits you, The importance of potassium is highly underestimated. Potassium is involved in many metabolic processes from nerve and muscle function to blood pressure and blood sugar levels. The body needs potassium to be able to conduct electrical impulses, muscles contract, and blood pressure rise and fall. Low potassium levels can cause weakness, fatigue, and muscle spasms.
How much Potassium should I take?
The amount of potassium you need each day depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
Life Stage Recommended Amount
- Birth to 6 months 400 mg
- Infants 7–12 months 860 mg
- Children 1–3 years 2,000 mg
- Children 4–8 years 2,300 mg
- Children 9–13 years (boys) 2,500 mg
- Children 9–13 years (girls) 2,300 mg
- Teens 14–18 years (boys) 3,000 mg
- Teens 14–18 years (girls) 2,300 mg
- Adults 19+ years (men) 3,400 mg
- Adults 19+ years (women) 2,600 mg
- Pregnant teens 2,600 mg
- Pregnant women 2,900 mg
- Breastfeeding teens 2,500 mg
- Breastfeeding women 2,800 mg
Which Foods Contain Potassium and how does it benefits you?
Food serving per Milligrams(mg) %DV*
Apricots, dried, ½ cup 755 16
Lentils, cooked, 1 cup 731 16
Squash, acorn, mashed, 1 cup 644 14
Prunes, dried, ½ cup 635 14
Raisins, ½ cup 618 13
Potato, baked, flesh only, 1 medium 610 13
Kidney beans, canned, 1 cup 607 13
Orange juice, 1 cup 496 11
Soybeans, mature seeds, boiled, ½ cup 443 9
Banana, 1 medium 422 9
Milk, 1%, 1 cup 366 8
Spinach, raw, 2 cups 334 7
Chicken breast, boneless, grilled, 3 ounces 332 7
Yogurt, fruit variety, nonfat, 6 ounces 330 7
Salmon, Atlantic, farmed, cooked, 3 ounces 326 7
Beef, top sirloin, grilled, 3 ounces 315 7
Molasses, 1 tablespoon 308 7
Tomato, raw, 1 medium 292 6
Soymilk, 1 cup 287 6
Yogurt, Greek, plain, nonfat, 6 ounces 240 5
Broccoli, cooked, chopped, ½ cup 229 5
Cantaloupe, cubed, ½ cup 214 5
Turkey breast, roasted, 3 ounces 212 5
Asparagus, cooked, ½ cup 202 4
Apple, with skin, 1 medium 195 4
Cashew nuts, 1 ounce 187 4
Rice, brown, med-grain, cooked, 1 cup 154 3
Tuna, light, canned in water, 3 ounces 153 3
Coffee, brewed, 1 cup 116 2
Lettuce, iceberg, shredded, 1 cup 102 2
Peanut butter, 1 tablespoon 90 2
Tea, black, brewed, 1 cup 88 2
Flaxseed, whole, 1 tablespoon 84 2
Bread, whole wheat, 1 slice 81 2
Egg, 1 large 69 1
Rice, white, medium-grain, cooked, 1 cup 54 1
Bread, white, 1 slice 37 1
Cheese, mozzarella, part skim, 1½ ounces 36 1
Oil (olive, corn, canola, or soybean), 1 tabl 0 0
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for potassium is 4,700 mg for adults and children age 4 years and older [17].
FDA requires the new food labels to list potassium content.
Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
Foods providing lower percentages of the DV also contribute to a healthful diet.
Potassium Dietary supplements
Potassium is found in many multivitamin/multimineral supplements and in supplements that contain only potassium. There are several forms of potassium in supplements, including potassium chloride, potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate.
The research to date has not revealed that one form is better than the other.
The most dietary supplement foods provide less than 100 mg of potassium per serving.
It is likely that the 99 mg limit on potassium is due to studies showing that high doses of potassium from supplements can damage the gut.
A person with a potassium deficiency may be prescribed a higher-dose supplement, however.
Lack or shortage of Potassium?
you might need potassium if:
- You’re Always Tired
If you find it hard to relax and your energy levels are low, you may be deficient in potassium,
- You Have Muscle Weakness or Cramping
Due to low potassium levels, you may experience “aches and spasms”
- Faint, Dizzy, or Tingly
It is critical to see a doctor if you experience this sensation.
- High Blood Pressure
Being low in potassium, a person’s blood vessels can become narrow, leading to hypertension, or high blood pressure.
- Heart Palpitations
You may experience palpitations when your heartbeat or beat rate is felt like it skipped or stopped for a moment.
- Bloated or Constipated All the Time
Constipation is the first sign of hypokalemia on MedlinePlus, so it’s something you should keep an eye out for.
Similarly, when your body isn’t supplying enough potassium, it struggles to regulate sodium levels, which can lead to salt-induced bloating.
Known Potassium Health problems and symptoms
Scientists are examining potassium to understand how it works in health. Here are some of the results from the research.
High blood pressure and stroke
High blood pressure is associated with coronary heart disease and stroke.
Low intakes of potassium increase the risk of high blood pressure, especially if their diet is high in salt.
Kidney stones
Potassium levels in the body can be decreased by too little calcium, which can cause kidney stones.
A diet that provides too little potassium can also result in stones in the kidney.
Bone health
People who eat a lot of fruits and vegetables have an increased bone mineral density, which may improve their bone health.
Blood sugar control and type 2 diabetes
Higher blood sugar levels might be due to an increase in the risk of type 2 diabetes associated with low potassium intake.
Can potassium be harmful?
Potassium from food and beverages has not been shown to cause any harm in healthy people who have normal kidney function. Excess potassium is eliminated in the urine.
chronic kidney disease
However, most people who have chronic kidney disease and those who use certain medications can develop abnormally high levels of potassium in their blood, (a condition called hyperkalemia).
Potassium with Medications
The following medications may cause potassium levels to decrease:
- Insulin.
- Fluconazole
- Amphotericin B (Fungizone)
- Thiazide diuretics. Hydrochlorothiazide.
- Loop diuretics.
- Corticosteroids.
- Antacids.
- Theophylline Used for asthma
You should Read this articles: How to stop feeling tired and lazy and Best herbal remedies for fatigue syndrome
sources and more readings
- Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC; 2005.
- Stone MS, Martyn L, Weaver CM. Potassium intake, bioavailability, hypertension, and glucose control. Nutrients 2016;8. [PubMed abstract]
- Preuss HG, Clouatre DL. Sodium, chloride, and potassium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:475-92.
- Hinderling PH. The pharmacokinetics of potassium in humans is unusual. J Clin Pharmacol 2016;56:1212-20. [PubMed abstract]
- Bailey JL, Sands JM, Franch HA. Water, electrolytes, and acid-based metabolism. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2014:102-32.
- Levene DL. Potassium chloride: absorption and excretion. Can Med Assoc J 1973;108:853-5. [PubMed abstract]
- Viera AJ, Wouk N. Potassium disorders: Hypokalemia and hyperkalemia. Am Fam Physician 2015;92:487-95. [PubMed abstract]
- Gennari FJ. Hypokalemia. N Engl J Med 1998;339:451-8. [PubMed abstract]
