Potassium is commonly associated with heart health, but this mineral also helps regulate muscle function, digestion and bone health. Adequate potassium is a key element in preventing chronic diseases that commonly plague women, such as high blood pressure and osteoporosis. A few dietary changes can help ensure that women get the right amount of potassium.
Adult Women
Adult women older than 19 years of age need around 4,700 milligrams of potassium each day, according to the Linus Pauling Institute. Pregnant women also need 4,700 milligrams. Breastfeeding women need additional potassium, and the Linus Pauling Institute recommends 5,100 milligrams per day.
Children and Adolescent Girls
Newborn girls need 400 milligrams of potassium each day, which they get from breast milk or a nutritionally complete formula. After the first six months, those needs change from 400 milligrams to 700 milligrams. Once girls reach their first birthdays, the need for potassium jumps to 3,000 milligrams. It increases to 3,800 at age four, to 4,500 at age 9 and then reaches the same level an adult woman needs at age14.
Causes of Excesses and Deficiencies
Diet plays a key role in your potassium level, but it's not the only factor. Several medications, including over-the-counter decongestants and pain relievers, can increase your risk of having high or low blood potassium. Medical conditions such as thyroid disease and kidney disease can also effect your levels. If you're concerned about your potassium intake, your doctor can check your levels with a simple blood test.
Food Vs. Supplements
Supplements have proven effective at treating potassium deficiencies and their associated side effects; however, the Linus Pauling Institute recommends you get your potassium from a healthy diet. If changing your diet doesn't normalize your potassium levels, your doctor may recommend you take supplements under medical supervision.
Food Sources
The U.S. Department of Agriculture maintains a list of healthy foods that can help women get the 4,700 milligrams they need each day. On the top of that list sits a baked sweet potato, which has an average of 649 milligrams of potassium. Yogurt also ranks high, at 579 milligrams per serving. Beans, potatoes, tomatoes, seafood, green leafy vegetables and fruit are also good sources of the mineral.
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