Potassium is an essential mineral that controls fluid balance throughout your body and is necessary for the electrical signals that drive you brain, heart and muscles. It is essential to have the proper balance of potassium. Many foods contain some levels of potassium and as such, low levels of potassium are rare in healthy people. Your body can normally rid itself of excess potassium through liquid and solid waste.
Adults Recommendations
According to the U.S. Institute of Medicine, adults should consume 4,700 mg of potassium for optimal health, although, the University of Maryland Medical Center notes that an intake of 2,000 mg can avoid deficiency. The intake is the same for pregnant mothers. While breastfeeding, women should consume 5,100 mg of potassium per day to make up for the fluid lost in breast milk.
Pediatric Recommendations
The U.S. Institute of Medicine recommends that infants up to 6 months of age obtain 400 mg of potassium per day. Between ages 6 months and 1 year, the recommendation increases to 700 mg. Children ages 1 to 3 require 3,000 mg per day. Between the ages of 4 and 8, the recommendation increases to 3,800 mg per day. Children ages 9 to 13 require almost the adult dose at 4,500 mg per day. Over age 13, children require the adult dose of 4,700 mg.
Dietary Sources
Although these amounts seem like a great deal, almost all foods contain some level of potassium. Many fruits and vegetables, as well as milk, contain very high levels of potassium. According to the Linus Pauling Institute, most adults consume enough potassium to avoid deficiency, but can benefit from eating more high-potassium fruits and vegetables.
Disease and Medication
Some diseases and medications may change the amount of potassium you need in your diet. Ask your doctor for specific guidelines in line with your overall health and current medications. Conditions that place you at risk for low potassium, thus requiring higher intake, include alcoholism, taking diuretics, congestive heart failure, magnesium depletion and conditions resulting in large amounts of fluid loss through blood loss, sweat, solid waste or vomit. Kidney disease may decrease your body's ability to excrete excess potassium, raising the risk of high potassium levels.
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