Potassium contributes to fluid balance in the body, protein synthesis, muscle and body growth, and heart rhythms. The Colorado State University Extension adds that it helps to lower high blood pressure. The recommended intake of potassium put forth by the Food and Nutrition Board of the Institute of Medicine is 4,700 mg per day for adults. Most people in the United States fall short of this daily recommendation and consume only 2,100 mg to 3,200 mg of potassium per day, according to NIH Clinical Center Clinical Nutrition Service. Monitor your potassium intake to help you meet the recommended level.
Step 1
Keep a food journal for a week to determine your current potassium intake. Include beverages. Note that food labels may not include nutrition information about the potassium content of food since it is optional. Refer to the online USDA National Nutrient Database to obtain information on potassium content.
Step 2
Add up the number of milligrams of potassium you consume each day. Remember to multiply or divide potassium milligrams based on how many servings you consume. For example, if a cup of seedless raisins has 1,086 mg of potassium and you eat ½ cup, divide 1,086 by 2 to get 543 mg of potassium. Or if you eat two cups of raisins, multiply 1,086 by 2 to get 2,172 mg of potassium.
Step 3
Compare the number of grams of potassium you consume over the week with the recommended intake.
Step 4
Increase your potassium intake if you are not meeting the recommended level via your diet. Find potassium in fruits, vegetables, dairy products and meat. Use potassium supplements only under the advice of a doctor.
Tips and Warnings
- Speak with a health-care professional or a registered dietitian before making adjustments to your potassium intake if you have problems with kidney functioning or any other medical condition.
Things You'll Need
- Journal
References
- "NIH Clinical Center Clinical Nutrition Service"; Potassium Guidelines: How to Limit Potassium in your Diet; December 2005
- MedlinePlus; Potassium in Diet; May 2010
- Colorado State University Extension; Potassium and Health; J. Anderson, et al.; December 1992
- USDA Nutrient Data Laboratory: Search the USDA National Nutrient Database for Standard Reference
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