You likely think of potassium as an essential mineral, but it’s more accurate to say it is an electrolyte—an electrically charged particle—integral to a wide range of body functions. That’s why having normal potassium levels is key to good health, explains Lisa Young, PhD, RDN.
Every cell in the body requires potassium. Among its most important roles, potassium helps to…
Potassium is measured as part of the basic metabolic panel (BMP) blood test, which provides a snapshot of kidney health, among other indicators, and includes levels of other key electrolytes such as sodium, calcium and chloride as well as blood sugar. This test is generally done yearly…more often if you have kidney disease or another condition.
Some symptoms of high and low potassium are the same—fatigue, nausea and muscle weakness. If your potassium level is high—a condition called hyperkalemia—you also might experience arrhythmia, an unusual heart rate or rhythm. If it’s too low—called hypokalemia—you may get muscle cramps or twitches and have an irregular heartbeat. Because both hypo- and hyperkalemia can be a sign of kidney disease or another health condition, your doctor likely will want to investigate the cause.
In general, women need 2,600 mg (2,900 mg if pregnant and 2,800 mg if breastfeeding) and men need 3,400 mg of potassium each day. But many people fail to get enough, mostly because they come up short on fruits and vegetables, some of the richest sources.
The easiest way to ensure that you get the suggested daily intake is to eat a different high-potassium food at every meal and snack rather than rely on supplements. Though you might think of bananas as a good source, you’d need to eat six a day to satisfy your daily potassium requirements. Fortunately, potassium is plentiful in many other foods.
Other good sources include raisins, oranges and orange juice, and grapefruit and grapefruit juice.
Other good sources include other types of greens, cauliflower and red bell peppers.
Other good sources include black and fava beans.
Other good sources include low-fat milk and nonfat or low-fat Greek yogurt.
Other good sources are all types of meats, poultry and fish with a 3-ounce serving containing 300 mg on average.
Note: Consider following the DASH diet, which emphasizes potassium-rich produce over high-salt foods to keep blood pressure in check.
New food labeling requirements from the FDA have made it easier to check the potassium content in dairy and other packaged foods. Because most people are not deficient in vitamins A and C, those two nutrients have been replaced with potassium and vitamin D.
Caution: Potassium can interact with certain medications. It also can build up in your blood if your kidneys aren’t functioning properly. Talk to your doctor before increasing your intake of potassium-rich foods if you’re at risk forhyperkalemiabecause of chronic kidney disease, liver disease, type 1 diabetes, congestive heart failure or adrenal insufficiency or if you’re on an angiotensin receptor blocker (ARB), angiotensin converting enzyme (ACE) inhibitor or a potassium-sparing loop or thiazide diuretic.
