Learn all about Potassium
What is Potassium?
Balance electrolytes & support healthy blood pressure with essential potassium. Critical for muscle function & nerve transmission. Stay balanced!
Benefits of Potassium
"Potassium is arguably one of the most important nutrients for cardiovascular health, yet surveys consistently show widespread inadequate intake. Rather than focusing on supplements, which are limited in potency for safety reasons, emphasising a diet rich in fruits, vegetables, and legumes is the most effective strategy for achieving optimal potassium status and its associated health benefits, particularly for blood pressure management."
- Dr. Alicia McDonough, Professor of Cell and Neurobiology at Keck School of Medicine, University of Southern California (source)
How to use Potassium
Dosage
3500-4700mg daily from combined dietary and supplemental sources; over-the-counter supplements limited to 99mg per dose for safety
Timing
Best consumed throughout the day from food sources rather than large supplemental doses
Notes
Higher potassium needs with increased sweating or during hot weather; supplementation beyond 99mg per dose requires medical supervision
Who should take Potassium?
- Individuals with high blood pressure or cardiovascular risk factors
- Those using diuretic medications that deplete potassium
- Athletes and active individuals with increased sweat losses
- People consuming high-sodium diets with inadequate fruit and vegetable intake
How does Potassium work?
Potassium functions primarily as an electrolyte, keeping the right electrical balance inside and outside cells, working with sodium via the sodium-potassium pump. This electrical balance is essential for sending nerve signals, muscle contraction, and heart function. In blood pressure regulation, potassium promotes getting rid of sodium by the kidneys and relaxes blood vessel walls, countering sodium's vessel-constricting and water-retaining effects. Additionally, potassium helps regulate body acidity, supports enzyme functions, and contributes to making stored energy (glycogen) and proteins.
Frequently asked questions
Natural sources of Potassium
Potassium is abundant in many whole foods, particularly fruits, vegetables, and legumes. Top sources include potatoes with skin (900mg per medium potato), white beans (600mg per cup), spinach (840mg per cup, cooked), bananas (420mg per medium fruit), avocados (690mg per fruit), and oranges (240mg per fruit). Dried fruits, tomatoes, beetroot, yogurt, salmon, and coconut water also provide significant amounts. For most people, focusing on consuming 7-9 servings of fruits and vegetables daily will provide adequate potassium without requiring supplementation.
Potential side effects & risks
Warnings
Over-the-counter supplements limited to 99mg per dose in many countries for safety reasons; those with kidney disease, diabetes, heart failure, or adrenal disorders should never supplement without medical supervision; hyperkalemia (high blood potassium) can be life-threatening
Side effects
High-dose supplements may cause nausea, vomiting, abdominal discomfort, and diarrhoea; severe hyperkalemia (high blood potassium) can cause dangerous heart rhythm abnormalities
Interactions
May interact with ACE inhibitors, ARBs, potassium-sparing diuretics, and NSAIDs causing dangerous elevations in blood potassium; can reduce effectiveness of digoxin