Potassium is an essential mineral for your organs, cells and tissues; your body also needs it to conduct electricity. The majority of people meet the recommended dietary allowance, or RDA, for potassium by eating balanced meals. However, if you need to boost your levels of this mineral, certain foods, as well as supplements, can help. Always talk to a doctor before increasing your intake of potassium or any other nutrient.
RDA and Food
The RDA for potassium is 2,000 mg for adults over the age of 19, according to the University of Maryland Medical Center. Many foods contain some amount of this mineral, but certain items are very high in potassium. For example, 1 cup of cooked acorn squash contains 896 mg of potassium, and 1/2 cup of raisins contains 553 mg. Other good food sources include potatoes, lentils, spinach, watermelon, yogurt, zucchini, bananas, cantaloupe and broccoli. Flounder, salmon, cod, chicken and red meat are high in potassium as well.
Supplements
If your diet does not give you an adequate amount of potassium, or if you have lost too much of it due to a recent illness or medical treatment, your doctor may prescribe potassium supplements. These supplements come in several forms, such as potassium acetate, potassium citrate and potassium gluconate, and many multivitamins also contain potassium. You can take these supplements as a tablet, capsule, powder, effervescent tablet or liquid, as well as in other forms. Your doctor can help you determine what type and dosage of supplement is best for you.
Dangers of an Overdose
It is imperative that you discuss increasing your potassium intake with a licensed physician before doing so, as taking too much of this mineral can have serious side effects. Overdosing on potassium can cause a condition known as hyperkalemia, which can produce such symptoms as diarrhea, stomach upset, muscle fatigue and a slow or abnormal heart rate. Seek medical attention if you develop these symptoms. Furthermore, people who have kidney disease or who are on ACE inhibitors, diuretics or certain antibiotics should not take potassium unless otherwise directed by their doctor.
Risks of Deficiencies
Having too little potassium in your body can be risky as well. A deficiency can result in symptoms that are similar to a potassium overdose, including muscle fatigue, nausea, vomiting and an irregular heartbeat. You may also notice changes in your mood. If you believe you have a potassium deficiency, or if you have recently had an illness that caused vomiting or diarrhea, ask your doctor about what you can take to boost your potassium levels.
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