Potassium is a mineral that is necessary for proper heart function, especially heartbeat rhythm. This mineral might also aid in smooth muscle contraction, which promotes efficient digestion and might improve contraction of skeletal muscles. Taking supplements and consuming potassium-rich foods are the primary methods of obtaining this mineral.
Supplements
Potassium is commonly found in multivitamin supplements, but these supplements do not contain more than 99 mg of potassium, the legal limit for over-the-counter potassium supplement pills in the U.S.
Food Sources
A variety of foods, particularly plant-based foods, are abundant sources of dietary potassium. A cup of cooked acorn squash provides about 896 mg of this mineral. A 1-cup serving of cooked spinach contains about 838 mg of potassium, and the same-size serving of cooked lentils provides about 731 mg. Other foods rich in potassium include potatoes, butternut squash, navy beans, kidney beans, orange juice and yogurt.
Recommendations
The recommended daily intake of potassium for adults and children over 10 years old is 2,000 mg, according to the University of Maryland Medical Center. No separate recommendation is included for nursing or pregnant women. Pediatric dosage recommendations range from 500 mg per day for newborns to 1,600 mg per day for children between the ages of 6 and 9 years old.
Considerations
Although maintaining the recommended daily intake of potassium is important for physical function, excessive intake of potassium can lead to hyperkalemia, particularly if you have kidney disease. Hyperkalemia might cause symptoms such as muscle weakness, a tingling sensation in your extremities and temporary paralysis, according to the Linus Pauling Institute at Oregon State University. However, the Institute of Medicine has not established a tolerable upper limit for potassium intake -- it is not clear at what dosages hyperkalemia can develop. Also, potassium supplements might occasionally cause gastrointestinal problems such as nausea, diarrhea and vomiting.
Member Comments