You really shouldn't "take" any potassium daily, at least not in the form of supplements, unless instructed to do so by your health care provider. A tendency exists to regard vitamins and minerals as relatively innocuous in terms of adverse health effects, but potassium supplements can cause serious side effects, including death by cardiac arrest, if not taken properly. Potassium is best obtained through the many food sources that provide it. Consult your doctor before taking potassium supplements.
The Basics
Potassium is a mineral electrolyte. In your body, potassium forms positively charged ions capable of conducting electrical reactions. Your body puts potassium to good use by utilizing it to create membrane potential, an electrochemical gradient that exists between the inside and outside of your cells. The concentration of potassium ions is about 30 times greater inside your cells than it is in the extracellular fluid surrounding them. Sodium ions, on the other hand, are about 10 times greater in concentration in your extracellular fluid. The balance of these two ion concentrations is a vital factor in allowing nerves to fire and muscles, including your cardiac muscle, to contract.
Potassium Toxicity
The caution against taking potassium supplements arises from serious concern over the effects of potassium toxicity, a condition referred to as hyperkalemia. The Linus Pauling Institute says hyperkalemia has never been observed as a result of consuming dietary sources of potassium, but has been observed as a result of taking potassium supplements improperly. Those with compromised kidney function are especially at risk of potassium toxicity. Hyperkalemia can cause tingling in your appendages, muscle weakness, temporary paralysis and cardiac arrhythmias that can lead to heart attack.
Recommended Intake
According to nutritionist Jennifer Anderson of the Colorado State University Extension, the recommended amount of potassium you should consume daily is 4,700 mg for most adults. If you are a serious athlete, you might require more. Fortunately, potassium is easily obtainable through a variety of dietary sources.
Sources
Anderson says you should easily be able to obtain adequate amounts of potassium by consuming a range of foods. She includes nectarines, prunes, cantaloupe, dates, turkey, fish, chicken, baked potatoes, celery, molasses and nuts in a list of foods that are considered very good sources, delivering at least 300 mg of potassium per serving.
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