Cola and Potassium

Potassium is a nutrient that plays a role in several aspects of your health. A deficiency may cause complications, but it is rare in America. A well-balanced diet is the best way to ensure that you are getting adequate intakes of vitamins and minerals, including potassium. Cola contains some potassium, but not enough to cover your daily needs, and it may not be a healthy choice for some people.

Potassium in Cola

Cola typically comes in 12-oz. cans, which has 7 mg of potassium. If you prefer to drink cola from the fountain at a convenience store, a 32-oz. cup contains 14 mg. Since cola isn't considered high in potassium, its content may not appear on the nutritional information panel. Contact the manufacturer if you would like to know the specific amount for the cola product you prefer.

Daily Intake Recommendations

Daily intake recommendations for potassium vary by age. According to the University of Maryland Medical Center, infants from age 0 to 6 months need 500 mg of potassium each day and infants between the ages of 7 and 12 months should get 700 mg. Children age 1 need 1,000 mg of potassium per day; children ages 2 to 5 need 1,400 mg and children between the ages of 6 and 9 should get 1,600 mg. People over the age of 10 require 2,000 mg of potassium each day. Drinking cola won't cover your potassium needs and may contribute to health conditions.

Function of Potassium

Potassium may help reduce your risk of developing heart disease because it helps regulate your blood pressure. It also plays a role in muscle contraction, bone strength and aids in healthy digestion. Potassium is an electrolyte that works with sodium in your body and is present in many sports drinks. A deficiency may cause muscle cramps, digestive problems, weakness and an irregular heartbeat. It also often is the result if malabsorption conditions, such as Crohn's disease, vomiting, diarrhea or an eating disorder. If your levels are low, your doctor is more likely to recommend a balanced diet or a daily supplement rather than increasing your cola intake.

Considerations

While cola does contribute a small amount of potassium to your daily intake, drinking it in large quantities may not be a healthy choice. Cola is often high in sugar, which contributes to weight gain and insulin resistance. In addition, drinking cola may cause tooth decay, bone density problems, heart disease and kidney stones, reports the Center for Science in the Public Interest. It is better to get your potassium by eating a well-balanced diet that contains a variety of foods from each food group and to leave cola as an occasional indulgence.