Potassium is an essential mineral that you can get from foods like bananas, spinach, and salmon, as well as potassium supplements. Potassium is critical to many body functions, including nerve signaling, muscle contraction, and heartbeat and blood pressure regulation. It’s also important for moving nutrients into cells and removing waste from them.
The average adult needs 4700 milligrams (mg) of potassium per day, but 1600 to 2000 mg daily may be adequate for some. Your healthcare provider may recommend that you take a potassium supplement if you’re not meeting your daily requirement. However, getting too much potassium can also cause side effects, some common and some severe.
Verywell / Getty Images
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
How Potassium Helps the Body
Some studies suggest that higher intakes of potassium may reduce the risk of diseases like high blood pressure and stroke, osteoporosis, kidney stones, and diabetes.
Regulates Blood Pressure and Reduces the Risk of Stroke
Because of potassium’s relationship to sodium, which regulates fluid and plasma volume, some research has focused on its ability to lower blood pressure and stroke risk.
In an older but notable 2006 clinical trial, Dietary Approaches to Reduce Hypertension (DASH), published in the New England Journal of Medicine, researchers evaluated whether a diet rich in fruits, vegetables, low-fat dairy foods, and reduced saturated and total fat could lower blood pressure. It is frequently referred to as “the DASH diet,” an eating pattern that is higher in potassium and lower in sodium.
Researchers fed participants a controlled diet for three weeks. Then, they randomized people into a standard American diet (control), a fruit and vegetable diet, or a combination diet (the DASH diet) for eight weeks.
Those on the DASH diet lowered their systolic blood pressure (pressure when blood is ejected into arteries) by an average of 5.5 mmHg and diastolic blood pressure (pressure in arteries between beats) by 3.0 mmHg.
In addition, a 2016 review evaluated whether increased potassium intake could affect the risk of stroke.
Researchers looked at 16 cohort studies. They found that increased potassium intake was associated with a lower risk of stroke, with higher intakes reducing stroke risk by 13%.
FDA-Approved Claim
The FDA has approved the following health claim relating to potassium: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”
Improves Bone Health
Since potassium is alkaline (meaning it neutralizes acids), some scientists have evaluated whether the mineral could reduce the acidic content in a person’s diet and preserve calcium in bones.
One study from 2022 found that higher levels of potassium in the diet can improve bone health and help prevent osteoporosis in postmenopausal women.
Prevents Kidney Stones
Diets that are high in protein and low in potassium may contribute to increased stone formation. Therefore, some studies have examined whether potassium could reduce kidney stone risk.
In a 2016 study, researchers examined the relationship between protein and potassium intake in kidney stone formation.
They found that higher dietary potassium was associated with a statistically significant and considerable reduction in kidney stone risk in all groups. They also found that the type of protein consumed may affect kidney stone risk—specifically, plant-based protein reduced risk compared to animal protein.
Regulates Blood Sugar
Potassium is needed for your body to produce insulin, a hormone that’s needed to control glucose (blood sugar). Some research has focused on whether potassium can affect diabetes.
A 2015 study evaluated the impact of potassium on glucose levels in older adults. Researchers found a significant association between lower dietary potassium intake, reduced insulin sensitivity, and increases in insulin secretion.
Similarly, a 2016 clinical trial evaluated potassium levels with glucose and diabetes risk over eight years.
Researchers found that compared to those with higher serum potassium levels (≥4.5mmol/L), those with lower blood levels (<4.0mmol/L) had significantly higher fasting glucose.
In addition, researchers found an inverse association between serum and dietary potassium and diabetes risk.
Eases Arthritis Symptoms
Researchers are looking at how potassium may help to reduce joint pain in rheumatoid arthritis. A 2024 study found that a potassium-rich vegetarian diet can help to reduce joint pain and improve RA symptoms. However, the researchers noted that further studies are needed to confirm the benefits.
Protects Against Lung Cancer
Researchers have found evidence that potassium may provide some protection against lung cancer. A 2021 study looked at potassium intake for more than 90,000 particpants in a cancer screening trial and more than 70,000 women in the Women’s Health Initiative (WHI). It found that the recommended amount of potassium (defined by the World Health Organization as 3,510 mg per day) can help decrease the risk of lung cancer.
However, once the amount of potassium became excessive, it’s protective effect was weaker.
Supports Fertility
Getting the right amount of potassium can also affect your fertility. For males, there’s a correlation between the potassium content and sperm quality and motility. Males with infertility have been shown to have lower potassium levels than those who are fertile.
In females, potassium deficiency can lead to changes in the follicular fluid around the eggs, which can restrict their growth and lead to infertiity.
The health benefits of potassium include blood pressure regulation, blood glucose management, and bone health. You can usually get enough of it from your diet, and potassium deficiency is rare.
Benefits of Potassium Supplements
Potassium supplements can help those with low levels of potassium, especially those who aren’t able to improve it with dietary changes alone. You may need to take potassium supplements if you have:
- Malnutrition
- Potassium loss due to illness or certain medications (like diuretics)
- Gastrointestinal conditions that impact nutrient absorption
Because they can create side effects, potassium supplements should generally be taken under the guidance of your healthcare provider.
More studies are needed to determine whether potassium supplements prevent or treat the following health conditions:
- Hypertension: In 2017, researchers found some evidence that potassium supplements may help with hypertension (high blood pressure). In the study, potassium supplementation decreased systolic blood pressure in participants by 4.48 mmHg and diastolic blood pressure by 2.96 mmHg.
- Osteoporosis: A 2018 study found that potassium citrate supplementation improved the beneficial effects of calcium and vitamin D in women with osteopenia and a potassium deficit. This suggests that potassium’s ability to increase bone mineral density may rely on the intake of calcium and vitamin D, nutrients essential for bone health.
- Kidney stones: A 2015 review evaluated the role of citrate salts (such as potassium citrate) in preventing and containing calcium-containing kidney stones. Researchers found that citrate significantly reduced stone size compared to placebo or no intervention. In addition, new stone formation was significantly lower in the citrate group than in the control group.
- Rheumatoid arthritis: A 2024 study found that a potassium food supplement could help improve joint pain and reduce RA symptoms. However, more studies are needed to confirm the effects.
Types of Potassium Supplements
Potassium supplements come in capsules, tablets, liquid, and powder. Common potassium supplements include:
- Potassium chloride
- Potassium citrate
- Potassium phosphate
- Potassium aspartate
- Potassium bicarbonate
- Potassium gluconate
Research has shown that none of these forms is better than another. You may also find added potassium in products such as Emergen C (a powdered drink).
Most OTC potassium supplements and multivitamin-mineral supplements provide no more than about 99 mg of potassium per serving (which is a small percentage of the recommended intake).
In the past, the FDA ruled that some oral drug products that contain potassium chloride and provide more than 99 mg of potassium are not safe because they have been associated with small bowel lesions. As a result, the FDA requires a warning label about the potential for these lesions on some potassium salts that exceed 99 mg.
Read the labels of potassium products carefully, especially if you’re at risk for hyperkalemia. Also, if you are vegan or have allergies, read labels carefully for vegan or allergen-free products.
Possible Side Effects of Potassium Supplements
Common side effects of potassium supplementation include:
- Diarrhea
- Nausea
- Stomach pain or discomfort or mild gas
- Vomiting
More rarely, potassium supplements can result in severe side effects. These most often occur in people who have high intakes and impaired kidney function or who take certain medications like ACE inhibitors and potassium-sparing diuretics.
Severe side effects include:
- Confusion
- Cold, pale, or gray skin
- Stomach pain or bulging
- Black stools
- Numbness or tingling in the hands, feet, or lips
- Unexplained anxiety
- Unusual tiredness or weakness
- Weakness or heaviness in the legs
Let your healthcare provider know if you take more potassium supplements than recommended, as it can lead to potential toxicity.
An Overview of Hyperkalemia
How Much Potassium to Take
Always speak with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.
Age, sex, and pregnancy status determine how much potassium you should have per day. The National Academies of Sciences, Engineering, and Medicine (NASEM) recommends the following adequate intakes (AIs) for potassium:
| Potassium Adequate Intake | ||||
|---|---|---|---|---|
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 400 mg | 400 mg | ||
| 7 to 12 months | 860 mg | 860 mg | ||
| 1 to 3 years | 2,000 mg | 2,000 mg | ||
| 4 to 8 years | 2,300 mg | 2,300 mg | ||
| 9 to 13 years | 2,500 mg | 2,300 mg | ||
| 14 to 18 years | 3,000 mg | 2,300 mg | 2,600 mg | 2,500 mg |
| 19 to 50 years | 3,400 mg | 2,600 mg | 2,900 mg | 2,800 mg |
| 51 + years | 3,400 mg | 2,600 mg | ||
Warnings
People with certain health conditions or taking some medications are at greater risk of severe side effects and drug interactions from potassium. This includes individuals with abnormal kidney function and those on potassium-sparing medications or ACE inhibitors, typically used for treating high blood pressure. A complete list of medication interactions is included below.
Some medications can interact with potassium supplements. These include:
- ACE inhibitors
- Angiotensin receptor blockers (ARBs)
- Potassium-sparing diuretics, such as Midamor (amiloride) and Aldactone (spironolactone)
- Loop diuretics, such as Lasix (furosemide) and Bumex (bumetanide)
- Thiazide diuretics, such as Diuril (chlorothiazide) and Zaroxolyn (metolazone)
These medications can impact potassium in dangerous ways. Therefore, experts recommend monitoring potassium levels in people who take these drugs.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients are included and in what amounts. In addition, please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
Food Sources of Potassium
The optimal way to meet your potassium needs is to eat a variety of whole foods. That’s because foods meet other nutritional needs and are usually absorbed better by the body.
According to the USDA nutrition database, the following are foods high in potassium:
| Foods High in Potassium | ||
|---|---|---|
| Food Item | Serving | Potassium (milligrams) |
| Acorn squash, cooked | 1 cup | 896 mg |
| Apple with skin | 1 medium | 195 mg |
| Artichoke hearts, cooked | 1 cup | 480 mg |
| Avocado | 1/4 | 172 mg |
| Banana | 1 medium | 430 mg |
| Beets, cooked | 1 cup | 518 mg |
| Broccoli, cooked | 1 cup | 457 mg |
| Brussel sprouts | 10 each | 666 mg |
| Beans (avg. of varieties), cooked | 1 cup | 690 mg |
| Cantaloupe, cubed | 1 cup | 427 mg |
| Carrots, chopped | 1 cup | 410 mg |
| Cherries, pitted | 1 cup | 342 mg |
| Milk, low-fat | 1 cup | 350-380 mg |
| Mushrooms, whole | 1 cup | 305 mg |
| Orange | 1 small | 238 mg |
| Peas | 1 cup | 354 mg |
| Peppers, chopped | 1 cup | 314 mg |
| Parsley, chopped | 1 cup | 332 mg |
| Potato with skin | 1 medium | 930 mg |
| Quinoa, cooked | 1 cup | 318 mg |
| Salmon, cooked | 6 ounces | 730 mg |
| Spinach, cooked | 1 cup | 839 mg |
| Sweet potato, baked | 1 cup | 664 mg |
| Tomatoes, chopped | 1 cup | 430 mg |
| Watermelon, diced | 1 cup | 170 mg |
| Yogurt | 1 cup | 625 mg |
Fruits high in potassium include bananas, oranges, avocados, cantaloupe, and kiwifruit. And don’t overlook dried fruit. One cup of dried apricots, for example, contains about 1,500 milligrams of potassium.
If finding fresh food is challenging, know that frozen vegetables and fruits can be just as high in nutrients as they’re preserved at peak freshness.
To preserve the potassium in your cooked food, try to avoid using very high heat.
Some processed and packaged foods contain added potassium salts or naturally occurring potassium (such as dried beans and whole grains).
Be mindful of the labels if you need to monitor your potassium intake. Most ingredient labels will list “potassium chloride” as an additive.
Symptoms of Potassium Deficiency
You may not even know if you have a mild potassium deficiency. However, more severe deficiency can result in hypokalemia. Mild hypokalemia may produce symptoms such as:
- Constipation
- Fatigue
- Muscle weakness
- Malaise (overall feeling unwell)
More serious hypokalemia may produce the following symptoms:
Severe hypokalemia is life-threatening due to its effect on the heart and breathing. Fortunately, severe cases rarely occur because of inadequate potassium intake alone. However, if you notice any of these symptoms, it’s best to have them evaluated.
Summary
Potassium is a mineral that supports many body functions, including the heart and blood vessels, nerves, and muscles. There is evidence that potassium may reduce the risk of high blood pressure, stroke, diabetes, and kidney stones.
People with kidney disease are at risk of potassium toxicity because their kidneys may not filter out potassium adequately. Therefore, they should not take potassium supplements unless directed by a healthcare provider. In addition, certain medications, including ACE inhibitors, diuretics, and some others, may pose a risk. Talk to a healthcare provider before taking any supplement, including potassium.
:max_bytes(150000):strip_icc()/BarbaraBolenPh_660-7ac64b6c55a049fcb73fce1fa3f6a57c.jpg)
اكتشاف المزيد من LoveyDoveye
اشترك للحصول على أحدث التدوينات المرسلة إلى بريدك الإلكتروني.