Many normal bodily processes depend on sufficient amounts of potassium. This key mineral serves as an electrolyte, regulating fluid levels and conductivity in cells and tissues. Potassium is required for the action of many enzymes, including those involved in carbohydrate metabolism. It is also necessary for muscle contraction in the heart, digestive system and throughout the skeletal muscles.
Amount
The amount of potassium that a person should have on a daily basis depends on age. The adequate daily intake for adults and teens over the age of 14 is 4,700 mg. While breastfeeding, women need additional potassium and should receive 5,100 mg per day. Children ages 1 to 3 years of age need 3,000 mg. This increases to 3,800 mg per day for children ages 4 to 8 years and 4,500 mg at ages 9 to 13 years.
Sources
A diet rich in vegetables and fruits provides sufficient potassium for most healthy individuals. One medium banana provides 422 mg of potassium and a baked potato with skin contains 926 mg. Orange juice, avocados, cantaloupes, tomatoes, potatoes, lima beans, flounder, salmon, cod, chicken, and meats are other foods high in potassium.
Signs of Deficiency
Low potassium levels in the blood indicate a condition called hypokalemia. Normal blood potassium levels are 3.6 to 4.8 milliequivalents per liter (mEq/L). If your potassium is less than 2.5 mEq/L, serious health problems may occur. Signs of low potassium include fatigue and weakness, muscle pain or cramps, constipation and bloating, abdominal pain and irregular heart rhythms.
Supplements
Most multivitamin supplements that are available over-the-counter contain less than 99 mg of potassium. Individual potassium supplements are available in oral and injectable forms. You should only take supplements under the direction of a health care provider. They may interact with a variety of common medications and are dangerous to people with certain underlying health conditions. Your doctor will monitor your potassium levels carefully since a possible consequence of supplementation is hyperkalemia, potassium levels that become abnormally high.
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