Potassium is one of seven essential macrominerals. It helps maintain fluid levels in the body and supports the functioning of the kidneys, heart, muscles, and nervous system.
This article investigates how much potassium a person needs per day. We also explore the nutrient’s functions in the body, suitable sources of potassium, and the effects of consuming too much or too little.
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An adequate intake of potassium is
The table below shows specific
| Age | Male | Female |
| 0 to 6 months | 400 mg/day | 400 mg/day |
| 7 to 12 months | 860 mg/day | 860 mg/day |
| 1 to 3 years | 2,000 mg/day | 2,000 mg/day |
| 4 to 8 years | 2,300 mg/day | 2,300 mg/day |
| 9 to 13 years | 2,500 mg/day | 2,300 mg/day |
| 14 to 18 years | 3,000 mg/day | 2,300 mg/day |
| 19+ years | 3,400 mg/day | 2,600 mg/day |
The adequate intake for pregnant individuals ages 19 or older is 2,900 mg and 2,800 mg while breastfeeding or chestfeeding.
Potassium is an important mineral that the body needs to stay healthy.
One of potassium’s functions is to conduct electricity throughout the body to keep the heart beating regularly and the muscles working properly. This is why potassium is an electrolyte.
A person’s kidneys help regulate the amount of potassium in the body. If someone has too much potassium in their blood, doctors call it hyperkalemia. Conversely, hypokalemia refers to when potassium levels are too low.
As the
Having high sodium levels can increase the risk of high blood pressure. In healthy people, potassium lowers this risk by helping the body remove sodium. It also helps manage blood pressure by relaxing the walls of the blood vessels.
Blood pressure and cardiovascular health
An adequate potassium intake may help control blood pressure. This is because it can help the body remove sodium, which contributes to high blood pressure.
Additionally, a high potassium intake and a low sodium intake may help
Bone and muscle maintenance
Potassium may play a role in bone health. A
However, confirming this finding requires more research. If the finding is true, researchers also need to discover the reason behind it and whether supplements have the same effect.
Kidney health
Maintaining an adequate balance of potassium is essential for kidney health.
In healthy individuals, low potassium levels may inhibit the kidneys’ ability to reabsorb calcium. High calcium levels in the kidneys can result in kidney stones.
People with kidney disease are at risk of imbalanced potassium levels, either too high or too low.
In those with kidney disease, the body cannot remove excess potassium in the blood adequately, which can cause serious health problems. Kidney disease can also cause low potassium, especially during its early stages.
People with kidney failure should not consume too much potassium, as it could have negative effects. In this case, a doctor will recommend how much potassium to include in the diet.
Potassium is present in many plant-based foods, but processing reduces its levels. Anyone with a diet high in processed foods may have a low potassium intake.
Many processed foods are also high in sodium, so a person with a highly processed diet may need to increase their potassium intake accordingly.
Overall, dried fruits and pulses are good sources of potassium. The table below shows specific amounts in
| Food type | Amount of potassium (mg) | Percentage of Daily Value |
| 1 half-cup of dried apricots | 1,101 | 23% |
| 1 cup of cooked lentils | 731 | 16% |
| 1 half-cup of dried prunes | 699 | 15% |
| 1 cup of mashed acorn squash | 644 | 14% |
| 1 medium baked potato without skin | 610 | 13% |
| 1 cup of canned kidney beans | 607 | 13% |
| 1 cup of orange juice | 496 | 11% |
| 1 half-cup of boiled soybeans | 443 | 9% |
| 1 medium banana | 422 | 9% |
| 1 cup of 1% milk | 366 | 8% |
In most cases, a nutritious diet provides enough potassium, especially if the diet is low in sodium.
Sometimes, a doctor may recommend supplements. There is some evidence that these
- managing blood pressure
- preventing stroke
- preventing kidney stones
- boosting bone health
- managing blood glucose levels
However, confirming that potassium supplements can help treat or prevent these health issues requires more research.
It is best to ask a doctor before using potassium supplements. This is especially important for people with kidney disease or who are also taking other medications.
A severe potassium deficiency, or hypokalemia, can lead to various health problems, including:
- high blood pressure
- a risk of kidney stones
- low calcium levels in the bones
For an otherwise healthy person, a severe deficiency involves having potassium levels lower than
A person with a mild potassium deficiency may experience:
- constipation
- fatigue
- muscle weakness
- malaise, a general feeling of being unwell
If potassium levels fall below 2.5 mmol/L in an otherwise healthy person, doctors consider this a moderate to severe deficiency. It can lead to:
- a high urine production
- glucose intolerance
- muscular paralysis
- breathing problems
- changes in heart rhythm, especially in people with heart disease
- encephalopathy in people with kidney disease
A severe deficiency can be life threatening because it can affect the heart.
A person can typically tolerate high levels of potassium, which the kidneys remove.
However, excess potassium, or hyperkalemia, can be harmful for people with kidney problems if their kidneys are unable to remove enough potassium. This can be dangerous if the levels rise quickly.
Doctors consider potassium levels to be high when they reach 5.1 to 6.0 mmol/L of blood serum. In this case, professional monitoring is key, and any level higher than 6.0 mmol/L needs immediate attention.
People with hyperkalemia may have no or very few symptoms. If symptoms appear, they are similar to those of hypokalemia.
Severe or sudden hyperkalemia can cause:
At this stage, the issue can be life threatening and require immediate medical attention.
Anyone taking medication should not increase their potassium intake before discussing it with a doctor, as some drugs can interact with potassium.
For example, drugs called angiotensin converting enzyme inhibitors (ACE inhibitors) and angiotensin receptor blockers (ARBs) can
A person who takes either type of drug and has kidney disease, type 2 diabetes, or heart disease may develop potassium levels that are too high.
Potassium-sparing diuretics prevent the body from excreting potassium in the urine. If a person takes one of these drugs, a doctor will monitor their potassium levels. Examples include amiloride (Midamor) and spironolactone (Aldactone).
Loop and thiazide diuretics cause the body to lose potassium by increasing urine output. This can lead to low potassium levels. Examples include furosemide (Lasix) and bumetanide (Bumex).
A person taking any of these drugs may need to avoid high-potassium foods. Learn more.
Potassium is an essential mineral — suitable sources include dried fruits, beans, and other plant-based foods.
The mineral helps maintain the health of the kidneys, bones, and cardiovascular system and may help manage blood pressure.
A high potassium intake may be harmful for a person with kidney disease. A doctor will advise anyone with kidney problems about how much potassium to consume.
The best way to take in potassium is through a nutritious diet. If anyone has concerns about their potassium levels, they can speak with a doctor.