Potassium is a mineral and electrolyte that is critical for human health. The balance of potassium and sodium regulates fluid levels across cells and tissues. Potassium is important for nerve function, muscle contraction and the maintenance of normal cardiac rhythms. The mineral also acts as a cofactor for several key enzymes involved in energy production and carbohydrate metabolism.
Symptoms
Fatigue and weakness might be signs of low potassium levels in the blood. This is a condition called hypokalemia. In most healthy people, blood potassium levels remain between 3.6 to 4.8 milliequivalents per liter (mEq/L). If your potassium concentration falls below 2.5 mEq/L, you might experience serious health problems. Other symptoms of low plasma potassium levels include muscle cramps or pain, constipation and bloating, abdominal pain, rapid heart rate and heart arrhythmia.
Recommended Amount
Your potassium needs depend on your age and sex. Children 1 to 3 years old need 3,000 mg of potassium daily. Children from 4 to 8 need 3,800 mg and those 9 to 13 require 4,500 mg. The adequate daily intake for adults and teens over 14 is 4,700 mg. While breastfeeding, women should receive 5,100 mg of potassium per day.
Food Sources
You can obtain potassium from many vegetables and fruits. Baked sweet potatoes are packed with 694 mg of potassium in one serving. Tomato paste and pureed tomatoes are rich sources of the mineral, with 664 and 549 mg per serving, respectively. Beet greens, potatoes, white beans and prune juice are other plant foods with high amounts of potassium. The mineral also is found in significant amounts in yogurt, clams and fish such as halibut.
Supplements
Do not take potassium supplements unless directed to do so by a doctor. Potassium supplements are available for oral ingestion and also can be injected by a health care professional. Multivitamins might contain a small amount of potassium but the amounts are not usually enough to correct a deficiency. Potassium supplements might interact with a number of medications and produce adverse side effects. Discuss your health history and other medications with your doctor.
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