How Much Potassium Should I Eat?

Potassium is an essential mineral that assists cell, tissue and organ function. The amount of potassium you should consume each day depends on your age, and most people get enough from a balanced diet than includes plenty of fruits and vegetables. Meeting potassium-intake recommendations keeps your body functioning properly and may help you control your blood pressure.

Recommendations

Adults and adolescents ages 14 years and older should get 4,700 mg of potassium each day, according to the Linus Pauling Institute of Micronutrient Research. Women who are breastfeeding should increase their potassium intake to 5,100 mg each day. Children should consume 3,000 mg to 4,600 mg of potassium each day, depending on their age. These recommendations are based on potassium intake levels that have been found to lower blood pressure, reduce the risk of kidney stones and keep cells functioning properly.

Function

Adequate potassium intake is necessary for muscle building and normal growth. It plays a role in synthesizing proteins from amino acids and also aids in carbohydrate metabolism. Potassium is an electrolyte, meaning it can conduct electricity, and plays a crucial role in the normal electric activity of your heart. Increased potassium intake may also reduce your risk of having a stroke, high-blood pressure, osteoporosis and kidney stones.

Sources

Bananas may be the first thing that comes to mind when you're thinking about potassium, but other foods are also excellent sources. According to the U.S. Department of Agriculture nutrient database, one banana has 467 mg of potassium, while 1 c. of baked winter squash has 896 mg. One baked sweet potato with its skin has 508 mg, and 1 c. of orange juice has 496 mg. Chicken, fish and red meat are also good sources of potassium, as are milk, yogurt, nuts and most vegetables and fruits.

Considerations

A potassium deficiency, called hypokalemia, is rare but may be caused by some diseases or by taking diuretics, laxatives or steroids. Symptoms include weakness, lack of energy, cramps and an irregular heartbeat. Reduced kidney function, especially in older adults, can cause hyperkalemia, or too much potassium in your blood. Potassium supplements, other than the small amount included in a multivitamin, should only be taken as directed by your doctor.