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Potassium: What It Does and How Much You Need

K

The main intracellular electrolyte: supports heart, muscle, and nerve function and balances sodium's effect on blood pressure. Great sources include dried fruit, legumes, potatoes, leafy greens, and bananas.

Daily value

3,400 mgmen2,600 mgwomen

Why You Need It

Potassium and sodium work together to maintain the electrical potential of cells—without it, muscle contractions and a steady heartbeat wouldn't be possible. Getting enough potassium can help lower blood pressure, especially when your diet is high in salt.

When You Might Have Too Much

In healthy people, the kidneys flush out excess potassium from food. But if you have kidney disease or take certain blood pressure medications (ACE inhibitors, potassium-sparing diuretics), potassium can build up in the blood—which is dangerous for the heart.

If your doctor has recommended limiting potassium, use the list below to figure out which foods to eat less of, and track your potassium intake in a food diary.

Signs of Deficiency

  • Muscle weakness and cramps.
  • Irregular heartbeat.
  • More common with vomiting, diarrhea, or diuretic use.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.