What is potassium?

Potassium is a key mineral for the human body because it counteracts sodium
in many physiological processes. High doses of dietary potassium are an
effective approach for reducing hypertension and related chronic heart
diseases caused by high sodium intake. Although potassium is relatively
abundant in food sources, it is generally under-consumed by most people
when considering their high level of sodium intake.

How do potassium and sodium interact with each other?

The absorption of potassium and sodium is controlled by the same molecule called the
Na+/K+ channel that transports potassium and sodium in opposite directions. High
sodium intake leads to loss of potassium through urine and, conversely, high potassium
intake leads to sodium excretion through urine.

How is potassium used in the human body?

Potassium is one of the major electrolytes (together with sodium, chloride and
magnesium) that conduct electricity in the human body. It also plays important roles in
muscle contraction, nerve impulse transmission, and in maintaining the balance of fluids
in the body.

What is the body’s normal potassium level?

Normal potassium levels in the human body range between 3.5-5.0 mEq/L (136.5-195
μg/ml). Anything lower than 3.5 mEq/L is called hypokalemia, which can cause a lack of
energy, muscle cramps, stomach disturbances, and irregular heartbeat. Anything over 5
mEq/L can lead to hyperkalemia, a common condition diagnosed in up to 8% of
hospitalized patients in the United States that can lead to cardiac arrest and death in
severe cases.

Neither hypokalemia nor hyperkalemia have dietary causes. They are often the result of
other underlying diseases (such as kidney failure) or reactions to certain medications
(such as ACE inhibitors).

How much potassium do I need in my diet?

The Dietary Guidelines for Americans recommends an intake of 4,700 mg of potassium
(approximately 6 to 7 small potatoes worth) for the average adult. Currently, most
Americans do not consume an adequate amount of potassium. In fact, the typical
American consumes only 56% this amount. Therefore, most of us need to increase our
intake of dietary potassium. For individuals with kidney disease and those who take
certain medications, we advise you to seek specific guidance from a health care provider
regarding your potassium intake.
Is it possible to consume too much potassium from the diet?
Diet alone cannot lead to overconsumption of potassium. If you are diagnosed with
hyperkalemia, it could be the result of another disease, a medication, or simply too much
supplemented potassium. Seek advice from your health care provider regarding
hyperkalemia.

Should I take potassium supplements?

You should not take potassium supplements unless you are advised to by your doctor.
Potassium supplements may not be safe for people with certain diseases and overdoses
can cause confusion, tingling sensations in the limbs, low blood pressure, irregular
heartbeat, weakness, and comas.

How do I get sufficient dietary intake of potassium?

We recommend using the GB HealthWatch Diet and Nutrition Evaluator to get the most
accurate estimate of your current potassium intake.

The following guidelines can help ensure you are getting adequate potassium in your diet:

1. Eat potassium-rich foods to increase your potassium intake, such as those shown
in Top Foods. Many canned foods (such as tomato paste) also contain high levels of
potassium.
2. Read Nutrition Facts labels while grocery shopping to choose foods with high
potassium content (250 mg or more per serving) and to avoid those with low potassium
(150 mg or less per serving).
3. Due to the counteractions between potassium and sodium, limiting dietary sodium also
helps your body retain potassium.
4. Coffee and alcohol deplete potassium in your body. Avoiding excess consumption of
these two beverages will also help support optimal potassium levels.