What is it?
Potassium is an essential mineral and electrolyte that helps your body maintain fluid balance, nerve function, and muscle contractions, including those of the heart.
Why is it needed, and how much do we need?
Potassium plays a key role in regulating blood pressure, balancing electrolytes, and supporting proper nerve and muscle function. The recommended daily intake is around 2,500–3,400 mg, depending on age, sex, and health conditions.
What happens if you eat too much?
Excessive potassium, typically from supplements or certain medications, can lead to a condition called hyperkalemia, which may cause muscle weakness, irregular heartbeat, or, in severe cases, heart problems. Healthy kidneys usually manage potassium levels well, so high potassium intake from food is rarely a concern for most people.
What happens if you eat too little?
Too little potassium, known as hypokalemia, can cause muscle cramps, weakness, fatigue, and in severe cases, irregular heartbeats. Low potassium intake may also increase blood pressure and the risk of kidney stones.
What foods are rich in potassium?
Foods naturally rich in potassium include:
- Bananas
- Oranges and orange juice
- Potatoes
- Tomatoes and tomato-based products
- Leafy greens (like spinach and kale)
- Beans and lentils
- Nuts and seeds
- Dairy products (like milk and yogurt)
For more detailed information, visit the NIH Potassium Fact Sheet.