Potassium is a mineral that assists with cardiovascular and central nervous system function and plays a key role in muscle contraction. Potassium is also one of five electrolytes that are capable of conducting electricity throughout the body. You can find potassium in numerous vegetables, fruits and meats. Potassium needs change based on age, and health risks can occur with both too little and too much potassium.
Infants and Children
Recommended dietary allowances are set by the Institute of Medicine. There is currently insufficient scientific evidence to provide RDAs for potassium, although the IOM has calculated an Adequate Intake for this mineral, or an amount believed to be sufficient to meet your daily needs. The AI for infants aged 0 to 6 months is 0.4 g per day, while infants of 6 to 12 months should consume 0.7 g per day. Children aged 1 to 3 should consume 3.0 g per day, and children aged 4 to 8 should aim to consume 3.8 g per day.
Adolescents and Adults
Unlike some other minerals, males and females still need about the same amount of potassium throughout life. Males and females aged 9 to 13 years should consume 4.5 g of potassium each day. From ages 14 to over 70, the AI for both males and females is 4.7 g each day.
Nursing
Pregnant women generally need about the same amount of potassium as non-pregnant women, while nursing mothers need slightly more. Pregnant women need 4.7 g of potassium each day, while nursing mothers need 5.1 g of potassium each day, regardless of age.
Sources
Fresh fruits and vegetables, meat and dairy products are the best sources of potassium. Specifically, bananas and citrus fruits, lima beans, broccoli, potatoes, fish, chicken, milk and other dairy products are among the highest sources of potassium. You can also take potassium supplements, either by themselves or as part of a multivitamin. Potassium supplements have the potential to interact with some medications, so be sure to talk to you doctor about your supplement needs.
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