What Is The Amount Of Potassium A Person Should Have Each Day?

Potassium plays several important roles in your body, so it's important to consume enough of this mineral every day. Your body actually devotes up to 40 percent of your resting energy towards maintaining the balance between potassium and sodium. The amount of potassium you need each day depends upon your age and life stage. Your diet will be the primary source for meeting your body's potassium needs.

Recommended Daily Allowance (RDA)

Children that are 1 to 3 years of age should consume 3,000 mg of potassium per day, while children that are 4 to 8 should take in 3,800 mg daily. Boys and girls that are 9 to 13 should get 4,500 mg per day. Individuals that are over the age of 13 should consume 4,700 mg of potassium per day. If you are breastfeeding, increase your daily potassium intake to 5,100 mg.

Benefits

Your body uses potassium to maintain the normal electrochemical gradient between the fluids within and outside of the cells. This gradient, called the membrane potential, makes nerve impulse transmission possible. The nervous system directs both the voluntary and involuntary activities of the body, and your intake of potassium helps to ensure a healthy nervous system. Increased potassium intake has been linked with decreasing your risk of stroke, and studies have also linked high potassium consumption with lower blood pressure.

Sources

You won't find a supplement that adequately meets your body's potassium needs. Supplements in the United States do not contain more than 99 mg of potassium, which is far short of the adult RDA. Your diet must supply your potassium. Healthy dietary sources include potatoes, raisins, lima beans, tomatoes and spinach. A medium baked potato with the skin contains 936 mg of potassium, which is nearly a quarter of the recommended intake for adults.

Potassium Excess

Like other nutrients, potassium has the potential for toxicity at high levels. Excess intake can cause muscle weakness and temporary paralysis. It can also cause cardiac arrhythmias. Individuals on certain types of diuretics and those who have experienced kidney failure are at risk for developing toxic levels of potassium in the blood.

Potassium Deficiency

Negative health effects can occur from not consuming enough potassium. The 2010 Dietary Guidelines for Americans estimate that many Americans get inadequate amounts of this mineral. On average, men consume only 3,200 mg of potassium a day, while women get just 2,400 mg. Inadequate potassium intake can increase your risk of high blood pressure, and it can cause an increased sensitivity to sodium in your diet. Include a wide variety of fruits and vegetables in your diet to ensure that you are getting enough of this essential mineral.