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
You might also explore