According to the U.S. government's Office on Women's Health, getting enough potassium decreases your risk of stroke and heart disease. Potassium appears to lower high blood pressure, or hypertension, by countering the effects of too much sodium or a genetic predisposition for hypertension. Increased intake of the mineral also prevents hypokalemia, or low potassium, which causes weakness, muscle cramps, stomach problems and irregular heartbeat.
Daily Amounts for Women
Some nutrients, such as calcium, carry different recommended daily values, DVs, for males and females. DVs for potassium, however, are grouped only by age bracket, although breastfeeding women need slightly more potassium. Men and women, including pregnant women, need about 4,700 mg potassium each day, according to the Linus Pauling Institute. Pregnant women also need 4,700 mg potassium, while nursing women need 5,100 mg.
Daily Amount for Girls
As with DVs for potassium in adults, the amount needed by children and teens is the same for males and females, unless a young woman is breastfeeding. Toddlers require 3,000 mg potassium each day. Girls 4 to 8 need 3,800 mg and teen girls should have 4,500 mg potassium each day, even if they are pregnant. A teen who is breastfeeding needs 5,100 mg potassium each day.
Considerations
Factors other than gender can play a role in how much potassium you need each day, notes the University of Maryland Medical Center. Girls and women who eat too much table salt or processed food risk developing hypokalemia, because sodium depletes potassium levels. Chronic conditions that affect absorption of nutrients, such as Crohn's disease, can also deplete potassium, as can short-term bouts of vomiting, sweating or diarrhea. Females on prescription corticosteroids or diuretics may also lose potassium and need extra amounts through food or supplements. On the other hand, older women may take in too much potassium because their kidneys do not eliminate the mineral as efficiently. Some medications cause potassium levels to rise, including nonsteroidal anti-inflammatory drugs, beta-blockers, heparin and ACE inhibitors.
Food Sources
Baked white and sweet potatoes, tomato paste and beet greens all contribute at least 600 mg potassium per serving, according to the U.S. National Library of Medicine. That amount provides about 12 percent DV for teen and adult females, and up to 20 percent DV for girls. Other high-potassium foods include yogurt, clams, tomato sauce, tomato juice, carrot juice, prune juice, tuna, halibut, rockfish, cod, bananas, dried beans, peaches, prunes, dried apricots, milk, pork, melons, orange juice and plantains.
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