Those looking to get adequate potassium should follow a basic rule, Harnett says. “In such situations, your doctor may put you on a low-potassium diet that includes avoiding high-potassium foods,' she says.Īlthough the precise amount of potassium people need varies, the average adult should aim for about 4,700 milligrams of potassium every day, according to the American Heart Association. She adds that some heart medications can cause potassium levels to increase to higher-than-desired levels. “When your kidneys aren’t working as they should, you may need to limit potassium in your diet,” she says. Potassium also can be harmful to some people with kidney disease, says Amy Margulies, a registered dietitian nutritionist who calls herself “ The Rebellious RD.” Symptoms of hyperkalemia include muscle weakness, fatigue and irregular heartbeat. 'Consuming too much can be just as bad as consuming too little,' Harnett says.Įxcess consumption can cause hyperkalemia, a condition characterized by extremely high levels of potassium in the blood. 'Some individuals may need more potassium than others depending on their lifestyle and sodium intake,' she says.įor example, those who consume an excessive amount of sodium - which Harnett again cautions is 'never a good idea' - and people who regularly engage in intense physical activity may require more potassium.īy contrast, it is possible to boost your potassium intake to excessive amounts. However, the above numbers are intended as recommended “adequate” intakes, which may or may not reflect optimal or ideal intakes, Hartnett says. The amount of potassium your body requires depends on age, gender and other factors, according to the National Institutes of Health.Ī 15-year-old girl might require 2,300 milligrams a day while a pregnant 30-year-old woman should get 2,900 milligrams.įor males, a 15-year-old boy might need 3,000 milligrams while a 30-year-old man requires 3,400 milligrams. The former is a loss of bone mass, while the latter is a loss of bone mineral density. “This can help prevent osteoporosis and osteopenia,” Hartnett says.

The mineral also decreases calcium excretion and improves the absorption of calcium in the body, helping you maintain bone mass. Potassium also increases urine production and helps prevent the formation of calcium crystals in the kidneys, which reduces the risk of developing kidney stones. “It is important not to consume too much sodium because that may throw off the balance between sodium and potassium,” she adds.

Potassium helps lower blood pressure by relaxing the walls of blood vessels and moderating the effects of sodium, Hartnett says. This can cause your blood pressure to increase, leading to a great risk of heart disease and stroke. Today, many people consume far too much sodium because they eat a lot of packaged and processed foods. It works together with sodium, which regulates fluid levels outside the cell. Its primary role is to regulate fluid levels inside the cell. 'The balance of these two electrolytes is crucial for proper cellular function.'Īll tissues in the body require potassium. 'Potassium and sodium work together to maintain the fluid balance in the body,' Hartnett says. The mineral also plays a key role in hydration and maintaining proper pH balance in your body. This in turn helps your nerves and muscles function properly. Potassium moves freely in and out of cells, and plays a key role in maintaining the balance of electrically charged particles in and around your cells. When dissolved in water, electrolytes produce charged particles - known as ions - that conduct electrical currents. 'Potassium is an essential mineral that is not produced by the body and must be obtained through diet or supplementation,' says Pam Hartnett, a registered dietitian nutritionist, nutrition writer and owner of The Vitality Dietitians.Īlso known as an electrolyte, potassium is a positively charged particle that can conduct electricity in water and other fluids, Hartnett says.

However, the body does not make its own potassium, meaning you must look to outside sources to make sure you are getting enough. Low potassium levels may cause muscle weakness or pain, cramps and an irregular heartbeat. This mineral helps muscles contract and relax and is important in the transmission of nerve impulses. 4574514544691 Chef'n Bananza Yellow Plastic Banana Slicer 9.55 ////USD InStock Banana Slicer Holidays Kitchen Kitchen Gadgets And Tools Kitchen Gifts Kitchenware Shop All Products Banana slicer perfectly slices bananas in seconds.Are you getting enough potassium?

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