Potassium is an essential mineral for men. It is classified as an electrolyte and plays a role in fluid balance inside and outside your cells, aids in metabolism and helps protein synthesis. Your body also requires it to build muscles. Because potassium is found in a variety of foods, a deficiency is rare. Your doctor may recommend a potassium supplement if you have low potassium levels from certain medications or medical conditions.
Recommended Intake
The recommended potassium intake for men ages 19 and older is 4,700 mg each day, the Linus Pauling Institute Micronutrient Information Center reports. Consuming this amount of potassium each day may help lower your blood pressure, reduce salt sensitivity and reduce your risk of developing kidney stones. Kidney disease, congestive heart failure, excessive vomiting and increased use of diuretics may increase your risk of hypokalemia, or low potassium levels, even if you consume an adequate amount of potassium.
Disease Risk
According to a study published in "Circulation" in September 1998, men who ate a diet high in potassium had a lower risk of stroke than men who did not consume a diet high in potassium. The Linus Pauling Institute reports that a study published in the March 1993 issue of "The New England Journal of Medicine" concluded that men who consumed more than 4,000 mg of potassium each day were less likely to develop kidney stones than men who consumed less than 2,900 mg of potassium each day. A high potassium intake is also associated with lower blood pressure levels, which reduce your risk for developing heart disease.
Sources
Most American men consume approximately half of the recommended amount of potassium each day, according to a 2004 report from the Food and Nutrition Board of the Institute of Medicine. Many foods contain potassium, including a variety of vegetables and fruits. For example, 1 cup of cooked spinach contains 839 mg of potassium, a similar serving size of broccoli contains 457 mg of potassium and 1/2 cup of cooked sweet potato adds 475 mg. Citrus fruits, bananas and prunes are also good sources of potassium, as are salmon, beans and nuts.
Considerations
Most mineral supplements do not contain more than 99 mg of potassium per serving. You should only take a higher dose of a potassium supplement when directed to do so by your doctor. Too much potassium in your blood is known as hyperkalemia, and symptoms of this condition include tingling of your hands and feet and muscular weakness. Hyperkalemia can also lead to an abnormal heart rhythm, which could potentially lead to cardiac arrest. Increasing your intake of vegetables, fruits and nuts can safely help you consume the recommended amount of potassium each day.
References
- MedlinePlus: Potassium in Diet
- Linus Pauling Institute Micronutrient Information Center: Potassium; Jane Higdon, Ph.D., February 2004
- "Circulation"; Intake of Potassium, Magnesium, Calcium, and Fiber and Risk of Stroke Among US Men; Alberto Ascherio, et al.; September 1998
- Institute of Medicine; Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate; 2004
- Harvard School of Public Health: Shifting the Balance of Sodium and Potassium in Your Diet
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