Meats, poultry, fish, milk, yogurt, and nuts also contain potassium [ 3 , 5 ]. Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat flour and white rice [ 13 ]. Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of U.

adults [ 14 ]. Among children in the United States, milk, fruit juice, potatoes, and fruit are the top sources [ 15 ]. The forms of potassium in fruits and vegetables include potassium phosphate, sulfate, citrate and others but not potassium chloride the form used in salt substitutes and some dietary supplements; see supplements section below [ 16 ].

The U. 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, mg for adults and children age 4 years and older [ 17 ].

FDA requires the new food labels to list potassium content. The — Dietary Guidelines for Americans also provides a list of foods containing potassium. In dietary supplements, potassium is often present as potassium chloride, but many other forms—including potassium citrate, phosphate, aspartate, bicarbonate, and gluconate—are also used [ 18 ].

The Supplement Facts panel on a dietary supplement label declares the amount of elemental potassium in the product, not the weight of the entire potassium-containing compound. Some dietary supplements contain potassium iodide in microgram amounts, but this ingredient serves as a form of the mineral iodine, not potassium.

Potassium-only supplements are also available, and most contain up to 99 mg potassium. Information on many dietary supplements that contain potassium is available in the Dietary Supplement Label Database from the National Institutes of Health, which contains label information from tens of thousands of dietary supplement products on the market.

First, FDA has ruled that some oral drug products that contain potassium chloride and provide more than 99 mg potassium are not safe because they have been associated with small-bowel lesions [ 19 ].

Second, FDA requires some potassium salts containing more than 99 mg potassium per tablet to be labeled with a warning about the reports of small-bowel lesions [ 20 , 21 ]. In accordance with a ruling by Congress, FDA may not limit the amount of any nutrient, including potassium, in a dietary supplement, except for safety-related reasons [ 22 ].

However, FDA has not issued a ruling about whether dietary supplements containing more than 99 mg potassium must carry a warning label [ 21 , 23 ]. Only a few studies have examined how well the various forms of potassium in dietary supplements are absorbed.

According to an older study, liquid forms of potassium chloride used as drugs to treat conditions such as digitalis intoxication or arrhythmias due to hypokalemia are absorbed within a few hours [ 6 ].

Enteric coated tablet forms of potassium chloride designed to prevent dissolution in the stomach but allow it in the small intestine are not absorbed as rapidly as liquid forms [ 25 ]. Many salt substitutes contain potassium chloride as a replacement for some or all of the sodium chloride in salt.

The potassium content of these products varies widely, from about mg to 2, mg potassium per teaspoon [ 1 ]. Some people, such as those with kidney disease or who are taking certain medications, should consult their health care provider before taking salt substitutes because of the risk of hyperkalemia posed by the high levels of potassium in these products.

Dietary surveys consistently show that people in the United States consume less potassium than recommended, which is why the — Dietary Guidelines for Americans identifies potassium as a nutrient of public health concern [ 26 ]. According to data from the — National Health and Nutrition Examination Survey NHANES , the average daily potassium intake from foods is 2, mg for males age 2—19, and 1, mg for females age 2—19 [ 27 ].

In adults age 20 and over, the average daily potassium intake from foods is 3, mg for men and 2, mg for women. Average potassium intakes vary by race.

Non-Hispanic blacks age 20 and older consume an average of 2, mg potassium per day. Average daily intakes are 2, mg for Hispanic whites and 2, mg for non-Hispanic whites [ 27 ]. Use of potassium-containing dietary supplements does not significantly increase total potassium intakes among U.

adults [ 28 ], probably because most potassium-containing dietary supplements provide no more than 99 mg potassium per serving [ 21 ]. Insufficient potassium intakes can increase blood pressure, kidney stone risk, bone turnover, urinary calcium excretion, and salt sensitivity meaning that changes in sodium intakes affect blood pressure to a greater than normal extent [ 1 ].

Severe potassium deficiency can cause hypokalemia, serum potassium level less than about 3. Mild hypokalemia is characterized by constipation, fatigue, muscle weakness, and malaise [ 3 ]. Moderate to severe hypokalemia serum potassium level less than about 2.

Severe hypokalemia can be life threatening because of its effects on muscle contraction and, hence, cardiac function [ 5 ].

Hypokalemia is rarely caused by low dietary potassium intake alone, but it can result from diarrhea due to potassium losses in the stool.

It can also result from vomiting, which produces metabolic alkalosis, leading to potassium losses in the kidneys. Magnesium depletion can contribute to hypokalemia by increasing urinary potassium losses [ 1 , 33 , 34 ]. It can also increase the risk of cardiac arrhythmias by decreasing intracellular potassium concentrations.

In people with hypomagnesemia and hypokalemia, both should be treated concurrently [ 7 ]. Potassium inadequacy can occur with intakes that are below the AI but above the amount required to prevent hypokalemia.

The following groups are more likely than others to have poor potassium status. Potassium is secreted within the colon, and this process is normally balanced by absorption [ 35 ].

Inflammatory bowel diseases are also characterized by chronic diarrhea, which can further increase potassium excretion [ 36 ]. Certain diuretics e.

Potassium-sparing diuretics, however, do not increase potassium excretion and can actually cause hyperkalemia. Large doses of laxatives and repeated use of enemas can also cause hypokalemia because they increase losses of potassium in stool. Pica is the persistent eating of non-nutritive substances, such as clay.

When consumed, clay binds potassium in the gastrointestinal tract, which can increase potassium excretion and lead to hypokalemia [ 5 , 31 , 32 ]. Cessation of pica combined with potassium supplementation can restore potassium status and resolve symptoms of potassium deficiency. This section focuses on four diseases and disorders in which potassium might be involved: hypertension and stroke, kidney stones, bone health, and blood glucose control and type 2 diabetes.

Hypertension, a major risk factor for coronary heart disease and stroke, affects almost a third of Americans [ 2 , 37 ]. According to an extensive body of literature, low potassium intakes increase the risk of hypertension, especially when combined with high sodium intakes [ 16 , ].

Higher potassium intakes, in contrast, may help decrease blood pressure, in part by increasing vasodilation and urinary sodium excretion, which in turn reduces plasma volume [ 1 ]; this effect may be most pronounced in salt-sensitive individuals [ 2 , 3 , 5 , 37 , 41 ].

The Dietary Approaches to Stop Hypertension DASH eating pattern, which emphasizes potassium from fruits, vegetables, and low-fat dairy products, lowers systolic blood pressure by an average of 5.

The DASH eating pattern provides three times more potassium than the average American diet. Additional information and sample DASH menu plans are available on the National Heart, Lung, and Blood Institute website. Results from most clinical trials suggest that potassium supplementation reduces blood pressure.

A meta-analysis of 25 randomized controlled trials in 1, participants with hypertension found significant reductions in systolic blood pressure by 4. The supplements had the greatest effect in patients with hypertension, reducing systolic blood pressure by a mean of 6.

Two earlier meta-analyses of 19 trials [ 45 ] and 33 trials [ 46 ] had similar findings. However, a Cochrane Review of six of the highest-quality trials found nonsignificant reductions in systolic and diastolic blood pressure with potassium supplementation [ 47 ].

In , the Agency for Healthcare Research and Quality AHRQ published a systematic review of the effects of sodium and potassium intakes on chronic disease outcomes and their risk factors [ 48 ].

The authors concluded that, based on observational studies, the associations between dietary potassium intakes and lower blood pressure in adults were inconsistent. They also found no evidence for an association between potassium intakes and the risk of hypertension.

A similar analysis conducted by the NASEM committee that included 16 trials found that potassium supplements significantly lowered systolic blood pressure by a mean of 6.

However, the effects were stronger among studies including participants with hypertension; for studies including only participants without hypertension, the effects were not statistically significant.

Based on 13 randomized controlled trials that primarily enrolled patients with hypertension, the AHRQ review found that the use of potassium-containing salt substitutes in place of sodium chloride significantly reduced systolic blood pressure in adults by a mean of 5.

However, reducing sodium intake decreased both systolic and diastolic blood pressure in adults, and increasing potassium intake via food or supplements did not reduce blood pressure any further.

This finding suggests that at least some of the beneficial effects of potassium salt substitutes on blood pressure may be due to the accompanying reduction in sodium intake, rather than the increase in potassium intake.

Higher potassium intakes have been associated with a decreased risk of stroke and possibly other cardiovascular diseases CVDs [ 16 , 49 ]. However, the AHRQ review found inconsistent relationships between potassium intakes and risk of stroke based on 15 observational studies [ 48 ].

Any beneficial effect of potassium on CVD is likely due to its antihypertensive effects. However, some research shows a benefit even when blood pressure is accounted for. These findings suggest that other mechanisms e. FDA has approved the following health claim: "Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke" [ 17 ].

Overall, the evidence suggests that consuming more potassium might have a favorable effect on blood pressure and stroke, and it might also help prevent other forms of CVD.

However, more research on both dietary and supplemental potassium is needed before firm conclusions can be drawn. Kidney stones are most common in people age 40 to 60 [ 52 ]. Stones containing calcium—in the form of calcium oxalate or calcium phosphate—are the most common type of kidney stone.

Low potassium intakes impair calcium reabsorption within the kidney, increasing urinary calcium excretion and potentially causing hypercalciuria and kidney stones [ 16 , 37 ]. Low urinary levels of citrate also contribute to kidney stone development.

Observational studies show inverse associations between dietary potassium intakes and risk of kidney stones. Some research suggests that supplementation with potassium citrate reduces hypercalciuria as well as the risk of kidney stone formation and growth [ 52 , 55 ].

In a clinical trial of 57 patients with at least two kidney stones either calcium oxalate or calcium oxalate plus calcium phosphate over the previous 2 years and hypocitraturia low urinary citrate levels , supplementation with 30—60 mEq potassium citrate providing 1, to 2, mg potassium for 3 years significantly reduced kidney stone formation compared with placebo [ 55 ].

This study was included in a Cochrane Review of seven studies that examined the effects of potassium citrate, potassium-sodium citrate, and potassium-magnesium citrate supplementation on the prevention and treatment of calcium-containing kidney stones in a total of participants, most of whom had calcium oxalate stones [ 52 ].

The potassium citrate salts significantly reduced the risk of new stones and reduced stone size. However, very few people consume enough of it. Potassium is an essential mineral and also an electrolyte.

This mineral plays an integral role in a variety of processes in the body. Despite its importance, many do not get enough of this mineral 6 , 7. A diet rich in potassium is associated with a lower risk of high blood pressure, kidney stones, and osteoporosis, among other benefits 8 , 9 , Potassium is an essential mineral and electrolyte.

It is involved in muscle contractions, heart function, and regulating water balance. In many countries, the deficiency is attributed to a Western diet, likely because it tends to include processed foods, which are poor sources of this mineral A potassium deficiency, also known as hypokalemia, is characterized by a blood level of potassium less than 3.

Surprisingly, a lack of potassium in the diet rarely causes deficiencies This usually occurs when the body loses too much potassium, such as with chronic diarrhea or vomiting.

Here are the symptoms depending on how low your potassium levels are Below are some foods that are excellent sources of potassium and how much they contain in a 3.

A variety of whole foods are excellent sources of potassium, including tomato products, beets, greens, yams, potatoes, and spinach. A diet rich in potassium is associated with some impressive health benefits.

It may prevent or alleviate a variety of health problems, including:. A diet rich in potassium may help alleviate high blood pressure and mitigate salt sensitivity.

It may also help reduce the risk of stroke as well as help prevent osteoporosis and kidney stones. Your daily potassium needs can depend on various factors, including your health status and activity level.

Research also indicates that daily potassium intake may vary among different ethnic groups. One of these organizations is the World Health Organization WHO. Certain countries, including Spain, Mexico, Belgium, and the UK, support this recommendation.

Other countries, including the United States, recommend consuming at least 4, mg per day 7. Interestingly, it seems that when people consume more than 4, mg per day, there appears to be little or no extra health benefits 7 , 22 , However, there are several groups of people who may benefit more than others from meeting the higher recommendation.

These people include:. daily recommendation Taking too much of this mineral can cause excess amounts to build up in the blood, which is known as hyperkalemia. In some cases, this may cause an irregular heartbeat, called cardiac arrhythmia, which can be fatal 32 , Furthermore, studies have found that potassium supplements that provide high doses may damage the lining of the gut 34 , However, people who are deficient or at risk for deficiency may require a high-dose potassium supplement.

In these cases, your healthcare provider may prescribe a higher-dose supplement and monitor you for any reactions. However, some people may be prescribed a higher-dose supplement. An excessive level of potassium in the blood is known as hyperkalemia. The condition is characterized by a blood level higher than 5.

This is the most a healthy adult can consume in a day without negative effects 6. Hyperkalemia generally affects people with poor kidney function or people who take medications that may affect kidney function. This is because the kidneys remove excess potassium. Therefore, poor kidney function may result in a buildup of this mineral in the blood 36 , Taking too many potassium supplements may also cause it 32 , 36 , Compared to foods, potassium supplements are small and easy to take.

Additionally, there are several groups of people who may need less of this mineral than others, including:. However, people with kidney problems, older adults, and those who take medications for blood pressure may need less potassium. Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance.

A high intake may help reduce high blood pressure, salt sensitivity, and the risk of stroke. Additionally, it may protect against osteoporosis and kidney stones. Despite its importance, very few people around the world get enough potassium.

A healthy adult should aim to consume 3,—4, mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Potassium is an essential electrolyte, which is a mineral that your body needs to function correctly. But high levels of potassium can be dangerous…. Potassium is a mineral and an electrolyte, which conducts electrical impulses throughout the body.