Potassium is a mineral required by your cells. Your body uses the exchange of potassium and sodium to produce energy. Each time your heart beats or your muscles contract, you have potassium to thank in part. Because your body does not produce potassium, you must take in enough via your daily diet. Without enough potassium in your daily diet, you can experience adverse side effects.
Recommended Intakes
Incorporating enough potassium in your daily diet helps lower blood pressure, reduce your sensitivity to sodium and prevent the development of kidney stones. If you are 14 or older, you should take in 4,700 mg of potassium per day. Breastfeeding women need slightly more potassium per day -- about 5,100 mg.
Food Sources
Potassium is found in many fruits, vegetables, dairy products and whole grains, meaning that most adults are able to get enough potassium if they eat a healthy diet. For example, eating a medium baked potato with skin provides 926 mg of potassium, about 1/5 of your daily adequate intake. Other high-potassium foods include 1/2 cup of raisins, which has 598 mg, 6 oz. of prune juice, which has 528 mg and a medium banana, which has 422 mg.
Considerations
While you need potassium for your heart health and muscle function, if you have a condition such as kidney disease, your body may not be able to sufficiently filter potassium. If you have been diagnosed with kidney disease, talk to your physician about your recommended potassium intake. The amount you will be able to consume will depend on your overall health and the degree to which your kidneys are functioning.
Potassium Imbalances
Your body, especially your kidneys, controls the amount of potassium in your diet. If you have too little or too much potassium in your body, you can experience a number of adverse side effects. Too little potassium is known as hypokalemia, which can occur as the result of taking medications that cause you to lose potassium. This can cause symptoms such as nausea, headache and irregular heartbeat. If you have too much potassium, this condition is called hyperkalemia. This condition can occur as the result of kidney failure or use of potassium-sparing diuretics, which causes your body to hold on to potassium. Symptoms include tingling in the hands and feet, muscle weakness and arrhythmia. While these conditions rarely occur as the result of the foods you eat, it's important to see your physician to evaluate any underlying conditions you may have.
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