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BONE HEALTH & STRENGTH

Potassium

K — Element #19

also known as Potassium chloride, Potassium citrate, Potassium bicarbonate, Potassium phosphate

An essential mineral the body uses to keep nerves firing, muscles contracting, and the heart beating in rhythm. Potassium and sodium work as a pair — the modern Western diet typically delivers too much sodium and not enough potassium, which contributes to high blood pressure and cardiovascular strain.

Role in the body Primary intracellular cation; maintains membrane potential for nerve signaling and muscle contraction; regulates fluid balance and blood pressure

Recommended daily intake

Adult Men · 3,400 mg (adequate intake)
Adult Women · 2,600 mg (adequate intake)
Pregnancy · 2,900 mg
Lactation · 2,800 mg

Upper intake limit

No upper limit set for healthy people getting potassium from food; supplemental potassium is FDA-limited to 99 mg per dose for safety

Signs of deficiency

Muscle weakness, cramps, twitching
Fatigue, irritability
Constipation
Heart palpitations or irregular rhythm
Low potassium on bloodwork (hypokalemia)

Essential for normal nerve and muscle function — including the heart
Helps regulate blood pressure, partly by counterbalancing sodium
Higher dietary potassium is consistently associated with lower stroke risk
Supports normal kidney function and helps reduce kidney stone formation
Found abundantly in fruits, vegetables, beans, dairy, and fish — diet is the best way to get enough
Most adults consume well below the recommended intake — increasing fruits and vegetables matters more than supplements

Active in K⁺ ion.

Over-the-counter potassium supplements are limited to 99 mg per dose for safety reasons — getting meaningful amounts requires food

Skip potassium supplements with kidney disease — failing kidneys can't clear excess, and high blood potassium can stop the heart

Use serious caution with potassium-sparing diuretics, ACE inhibitors, and ARBs — these medications all raise potassium

Salt substitutes (potassium chloride) can deliver large amounts quickly — use cautiously if on any potassium-affecting medication

Acute high-dose potassium is a medical emergency

Use caution with digoxin and certain heart medications

NIH ODS — Potassium · MedlinePlus — Potassium · Britannica — Potassium

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