As an electrolyte, potassium conducts electricity in your body and is crucial to heart function as well as skeletal and smooth muscle contractions, the University of Maryland Medical Center reports. Potassium assists normal digestive and muscular function. It is important to keep the right balance of potassium in your body. If you regularly eat a high sodium diet, you may have an increased need for potassium. Regardless of your age, consult your doctor before taking potassium supplements.
Effects of Low Potassium Levels
Normal levels of potassium in your blood keep your heart beating steadily. On the other hand, having a lower than normal level of potassium in your body can be life threatening, MedlinePlus reports. Low potassium levels lead to a condition called hypokalemia that causes abnormal heart rhythms, especially if you are suffering from heart disease. Aside from affecting heart function, hypokalemia breaks down muscle fibers, resulting in muscle weakness and spasms, fatigue and constipation.
Daily Requirements
In order to avoid hypokalemia, take in enough potassium every day. Infants up to 6 months old need 500 mg or 13 mEq of potassium per day while older infants, those from 7 to 12 months old, need 700 mg or 18 mEq per day, the University of Maryland Medical Center reports. A 1-year-old child's daily potassium requirement is 1,000 mg or 26 mEq. Children from 2 to 5 years old need 1,400 mg or 36 mEq daily, while those from 6 to 9 years old need 1,600 mg or 41 mEq. Everyone above 10 years of age need 2,000 mg or 51mEq per day. As with all supplements, please consult a doctor before using them and do not give supplements to a child unless prescribed by your doctor.
Dietary Sources
Potassium is easily available in many foods. You obtain potassium from red meat, chicken and fish, MedlinePlus reports. Salmon, cod, flounder and sardines are rich sources of this mineral. Soy products are another good source as well as vegetables such as broccoli, peas, lima beans, tomatoes, sweet potatoes and winter squashes. Potatoes are another good source of potassium, particularly their skins. Fruits high in potassium include citrus fruits, cantaloupe, bananas, kiwi, prunes and apricots. Nuts, milk and yogurt are also excellent sources of this mineral.
Potassium Supplements
Increase potassium with supplements, including potassium acetate, potassium bicarbonate, potassium citrate, potassium chloride, and potassium gluconate, the University of Maryland Medical Center reports. Supplements come in the form of tablets, capsules, effervescent tablets, powders and liquids. You should take dietary supplements only under the supervision of a knowledgeable health care provider because of possible side effects and interactions with other medications.
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