Potassium is an electrolyte (like sodium, calcium and magnesium), meaning that it conducts electricity in the body. Potassium is vital for cellular function, including heart and kidney function. Too little potassium in the blood is known as hypokalemia. To build your potassium levels, consume foods that are high in potassium, or take the appropriate medications.
Step 1
Consume foods that are high in potassium, such as Swiss chard, cooked lima beans, winter squash, cooked soybeans, sliced avocado, boiled spinach, papaya, lentils, bananas, orange juice, tomatoes, flounder and salmon.
Step 2
Avoid foods that are high in salt, such as fast foods, salted meats or canned goods. High amounts of sodium have been shown to deplete potassium levels.
Step 3
Supplement your daily potassium intake by taking a multivitamin that contains potassium. Alternately, take a potassium supplement such as potassium acetate, potassium bicarbonate, potassium citrate, potassium chloride or potassium gluconate.
Step 4
Avoid unnecessary medications that have been shown to decrease potassium levels. These include diuretics, which draw fluids outside the body, as well as laxatives and steroidal anti-inflammatory medications, such as cortisone.
Step 5
Consult your physician about a possible prescription potassium supplement. Because potassium supplements can affect other bodily functions and medications, always take prescription-strength potassium under a physician's supervision.
Tips and Warnings
- Cooking foods can drain as much as half the potassium contained inside them, according to WHFoods.com. Try to eat high-potassium foods in their most natural form. Increasing potassium in your diet is better than taking potassium supplements.
- An excess amount of potassium can cause negative effects, such as nausea, vomiting, diarrhea or ulcers. Aim for 3,500 to 4,700mg per day. Intense exercise decreases potassium levels. Avoid long exercise sessions and excessive sweating.
Things You'll Need
- Potassium supplements
- Prescription potassium
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