However, very few people consume enough of it. Potassium is an essential mineral and also an electrolyte. This mineral plays an integral role in a variety of processes in the body.
Despite its importance, many do not get enough of this mineral 6 , 7. A diet rich in potassium is associated with a lower risk of high blood pressure, kidney stones, and osteoporosis, among other benefits 8 , 9 , Potassium is an essential mineral and electrolyte. It is involved in muscle contractions, heart function, and regulating water balance. In many countries, the deficiency is attributed to a Western diet, likely because it tends to include processed foods, which are poor sources of this mineral A potassium deficiency, also known as hypokalemia, is characterized by a blood level of potassium less than 3.
Surprisingly, a lack of potassium in the diet rarely causes deficiencies This usually occurs when the body loses too much potassium, such as with chronic diarrhea or vomiting. Here are the symptoms depending on how low your potassium levels are Below are some foods that are excellent sources of potassium and how much they contain in a 3.
A variety of whole foods are excellent sources of potassium, including tomato products, beets, greens, yams, potatoes, and spinach. A diet rich in potassium is associated with some impressive health benefits. It may prevent or alleviate a variety of health problems, including:. A diet rich in potassium may help alleviate high blood pressure and mitigate salt sensitivity. It may also help reduce the risk of stroke as well as help prevent osteoporosis and kidney stones.
Your daily potassium needs can depend on various factors, including your health status and activity level. For ages 7 months to 1 year, the recommended intake is mg. Between the ages of 1 and 2, the recommended intake is 1, mg. For ages 2 to 5, it's 1, mg, while from 6 to 9, it's 1, mg. From the age of 10 and older, the recommended daily intake for potassium is 2, mg. Nutrition Nutrition Basics Vitamins and Supplements.
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Mayo Clinic does not endorse companies or products. Since too much potassium may cause health problems, you should take potassium supplements only if directed by your doctor. For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend.
However, it is thought that to mg 40 to 50 milliequivalents [mEq] per day for adults is adequate. If you are taking a dietary supplement without a prescription, carefully read and follow any precautions on the label. For these supplements, the following should be considered:. Tell your doctor if you have ever had any unusual or allergic reaction to medicines in this group or any other medicines.
Also tell your health care professional if you have any other types of allergies, such as to foods dyes, preservatives, or animals. For non-prescription products, read the label or package ingredients carefully. Although there is no specific information comparing use of potassium supplements in children with use in other age groups, they are not expected to cause different side effects or problems in children than they do in adults.
Many medicines have not been studied specifically in older people. Therefore, it may not be known whether they work exactly the same way they do in younger adults. Although there is no specific information comparing use of potassium supplements in the elderly with use in other age groups, they are not expected to cause different side effects or problems in older people than they do in younger adults.
Older adults may be at a greater risk of developing high blood levels of potassium hyperkalemia. Potassium supplements pass into breast milk. However, this medicine has not been reported to cause problems in nursing babies.
Although certain medicines should not be used together at all, in other cases two different medicines may be used together even if an interaction might occur.
In these cases, your doctor may want to change the dose, or other precautions may be necessary. When you are taking any of these dietary supplements, it is especially important that your healthcare professional know if you are taking any of the medicines listed below. The following interactions have been selected on the basis of their potential significance and are not necessarily all-inclusive.
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