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potassium

What can high-potassium foods do for you?

  • Help your muscles and nerves function properly
  • Maintain the proper electrolyte and acid-base balance in your body
  • Help lower your risk of high blood pressure

What events can indicate a need for more high-potassium foods?

  • Muscle weakness
  • Confusion
  • Irritability
  • Fatigue
  • Heart problems
  • Chronic diarrhea
  • Regular, intense exercise
  • Use of certain diuretics

Potassium is found abundantly in many foods, and is especially easy to obtain in fruits and vegetables. Excellent sources of potassium include chard, button mushrooms, and spinach.

Description

What is potassium?

Potassium, sodium and chloride comprise the electrolyte family of minerals. Called electrolytes because they conduct electricity when dissolved in water, these minerals work together closely. About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell.

Potassium is especially important in regulating the activity of muscles and nerves. The frequency and degree to which our muscles contract, and the degree to which our nerves become excitable, both depend heavily on the presence of potassium in the right amount.

How it Functions

What is the function of potassium?

Muscle contraction and nerve transmission

Potassium plays an important role in muscle contraction and nerve transmission. Many of our muscle and nerve cells have specialized channels for moving potassium in and out of the cell. Sometimes potassium moves freely in and out, and sometimes a special energy-driven pump is required. When the movement of potassium is blocked, or when potassium is deficient in the diet, activity of both muscles and nerves can become compromised.

Other roles for potassium

Potassium is involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body’s proper electrolyte and acid-base (pH) balance. Potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.

Deficiency Symptoms

What are deficiency symptoms for potassium?

Potassium occurs naturally in a wide variety of foods. As a result, dietary deficiency of potassium is uncommon. However, if you experience excessive fluid loss, through vomiting, diarrhea or sweating, or if you take certain medications (see section on Drug-Nutrient Interactions below), you may be at risk for potassium deficiency.

In addition, a diet that is high in sodium and low in potassium can negatively impact potassium status. While the typical American diet, which is high in sodium-containing processed foods and low in fruits and vegetables, contains about two times more sodium than potassium, many health experts recommend taking in at least five times more potassium than sodium.

The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances. Athletes with low potassium stores may tire more easily during exercise, as potassium deficiency causes a decrease in glycogen (the fuel used by exercising muscles) storage.

Toxicity Symptoms

What are toxicity symptoms for potassium?

Elevated blood levels of potassium can be toxic, and may cause an irregular heartbeat or even heart attack. Under most circumstances, the body maintains blood levels of potassium within a tight range, so it is not usually possible to produce symptoms of toxicity through intake of potassium-containing foods and/or supplements.However, high intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.

In addition, the kidneys play an important role in eliminating excess potassium from the body, so if you suffer from kidney disease, you must severely limit your intake of potassium. To date, the National Academy of Sciences has not established a Tolerable Upper Intake Level (UL) for potassium.

Impact of Cooking, Storage and Processing

How do cooking, storage, or processing affect potassium?

Potassium losses from cooking of high-potassium foods can be significant. In the case of spinach for example, potassium levels have been shown to drop from 6.9 to 3.0 grams in 3 and 1/2 ounces of spinach after blanching for several minutes (a loss of about 56%).

Sometimes this passage of potassium out of foods can be nutritionally beneficial. For example, parsley tea often contains significant amounts of potassium because this mineral is leached out of the parsley leaves and into the hot tea water.

Factors that Affect Function

What factors might contribute to a deficiency of potassium?

In addition to poor dietary intake, overuse of muscles, as might occur in excessive physical activity, is a factor that can increase a person's need for potassium. Any events that draw excessive fluid out of the body - including excessive sweating, diarrhea, overuse of diuretics (including caffeine-containing beverages), poor water intake, or adherence to a ketogenic diet - can increase the need for potassium.

Since potassium functions in close cooperation with sodium, imbalanced intake of salt (sodium chloride) can also increase a person's need for potassium. Higher amounts of potassium are also needed by persons with high blood pressure.

Drug-Nutrient Interactions

What medications affect potassium?

The following medications may cause an increase in blood levels of potassium:
  • Angiotensin-converting enzyme (ACE) inhibitors, such as quinapril, ramipril, enalapril, captopril, are used to treat high blood pressure. These medications may increase potassium levels, especially when taken by individuals with kidney disease.
  • Potassium-sparing diuretics, including thiazide and loop diuretics, decrease the excretion of potassium in the urine, thereby causing blood levels of potassium to increase.
  • Non-steroidal anti-inflammatory medications, such as ibuprofen (Advil) and indomethacin, may cause an increase in blood levels of potassium by damaging the kidneys.
  • Heparin, an anticoagulant prescription medication used to prevent blood clots after surgery, may increase potassium levels.
  • Sulfonamide antibiotics may increase potassium levels, especially when taken by individuals with kidney disease.
The following medications may cause a decrease in blood levels of potassium:
  • Prolonged use of stimulant laxatives, such as those that contain senna, can cause excessive loss of potassium.
  • Cisplatin, a chemotherapy medication, may cause excessive loss of potassium.
  • Steroidal anti-inflammatory medications, including prednisone and cortisone, increase the loss of potassium in the urine.
  • Neomycin, an antibacterial drug, decreases blood levels of potassium by reducing the absorption of dietary potassium and/or increasing urinary excretion of potassium.
  • Theopylline and aminopylline, medications used in the treatment of asthma, may promote potassium deficiency.
  • Tobramycin, an antibiotic that is administered intravenously, can cause potassium depletion.
  • Diuretics, or “water pills”, flush fluid out of the body, and are often prescribed for the treatment of high blood pressure. While certain diuretics “spare” potassium, others decrease potassium levels. Because potassium can be helpful in maintaining normal blood pressure, these diuretics may make it even more difficult to treat high blood pressure.

Nutrient Interactions

How do other nutrients interact with potassium?

Through a mechanism known as the "sodium-potassium" pump, sodium and potassium work together closely to initiate muscle contraction and nerve transmission, and to maintain the body’s normal distribution of fluid. Most of the potassium in your body is stored inside of your cells, while most of the sodium in your body is stored in the fluid that surrounds your cells.

During muscle contraction and nerve transmission, potassium leaves the cell and sodium enters the cell via the "sodium-potassium pump." This transfer causes a change in electrical charge within the cell, which initiates the muscle contraction or the nerve impulse. Because sodium attracts water, once the muscle contraction or nerve impulse is initiated, the sodium is immediately pumped out of the cell to prevent water from entering the cell and causing the cell to swell or burst, and potassium is pumped back into the cell.

Potassium is known to decrease the excretion of calcium. As a result, increasing the amount of potassium-containing foods in your diet may be helpful in maintaining the density and strength of your bones.

Health Conditions

What health conditions require special emphasis on potassium?

Potassium may play a role in the prevention and/or treatment of the following health conditions:

Form in Dietary Supplements

What forms of potassium are found in dietary supplements?

Potassium is found in dietary supplements as potassium salts (potassium chloride and potassium bicarbonate) and potassium chelates (potassium citrate and potassium aspartate). It is also available in food-based supplements. In an attempt to prevent the health problems (see Toxicity Symptoms above) associated with high intakes of potassium salts, the United States Food and Drug Administration restricts the amount of potassium in non-food based supplements to 99 mg per serving.

Food Sources

Introduction to Nutrient Rating System Chart

The following chart shows the foods which are either excellent, very good or good sources of this nutrient. Next to each food name you will find the following information: the serving size of the food; the number of calories in one serving; DV% (percent daily value) of the nutrient contained in one serving (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Nutrient Rating System.

Foods Ranked as quality sources of:
potassium
Food Serving
Size
Cals Amount
(mg)
DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Chard, Boiled 1 cup 35.0 960.75 27.4 14.1 excellent
Lettuce, Romaine 2 cup 15.7 324.80 9.3 10.7 very good
Mushrooms, Crimini, Raw 5 oz-wt 31.2 635.04 18.1 10.5 excellent
Spinach (boiled, with salt) 1 cup 41.4 838.80 24.0 10.4 excellent
Celery, Raw 1 cup 19.2 344.40 9.8 9.2 very good
Parsley, Fresh 1 oz-wt 10.2 157.06 4.5 7.9 good
Basil, Ground 2 tsp 7.5 103.00 2.9 7.0 good
Greens, Mustard, Boiled 1 cup 21.0 282.80 8.1 6.9 very good
Fennel Bulb, Sliced, Raw 1 cup 27.0 360.18 10.3 6.9 very good
Broccoli (pieces, steamed) 1 cup 43.7 505.44 14.4 6.0 very good
Squash, Winter, All Varieties 1 cup 80.0 895.85 25.6 5.8 very good
Cucumber, Raw 1 cup 13.5 149.76 4.3 5.7 good
Blackstrap Cane Molasses 2 tsp 32.1 340.57 9.7 5.5 very good
Tomato, Red, Raw, Ripe 1 cup 37.8 399.60 11.4 5.4 very good
Greens, Turnip, Cooked 1 cup 28.8 292.32 8.4 5.2 very good
Collard Greens, Boiled, Drained 1 cup 49.4 494.00 14.1 5.1 very good
Squash, Summer, All Varieties 1 cup 36.0 345.60 9.9 4.9 very good
Eggplant, Boiled 1 cup 27.7 245.52 7.0 4.6 very good
Cantaloupe 1 cup 56.0 494.40 14.1 4.5 very good
Green Snap/String Beans, Boiled 1 cup 43.8 373.75 10.7 4.4 very good
Kale, Fresh, Boiled 1 cup 36.4 296.40 8.5 4.2 very good
Brussels Sprouts, Boiled 1 cup 60.8 494.52 14.1 4.2 very good
Peppermint Leaves, Fresh 1 oz-wt 19.9 161.31 4.6 4.2 good
Carrots, Raw 1 cup 52.5 394.06 11.3 3.9 very good
Turmeric, Ground 2 tsp 16.0 114.48 3.3 3.7 good
Beets, Boiled 1 cup 74.8 518.50 14.8 3.6 very good
Asparagus, Boiled 1 cup 43.2 288.00 8.2 3.4 very good
Papaya 1 each 118.6 781.28 22.3 3.4 very good
Red Bell Peppers (sliced, raw) 1 cup 24.8 162.84 4.7 3.4 good
Cauliflower (boiled, drained) 1 cup 28.5 176.08 5.0 3.2 good
Apricots, Raw 1 each 16.8 103.60 3.0 3.2 good
Ginger Root 1 oz-wt 19.6 117.65 3.4 3.1 good
Yam, Dioscorea species, Cubes, Cooked 1 cup 157.8 911.20 26.0 3.0 good
Strawberries, Fresh 1 cup 43.2 239.04 6.8 2.8 good
Kiwifruit 1 each 46.4 252.32 7.2 2.8 good
Chili Peppers, Red, Dried 2 tsp 25.5 126.00 3.6 2.5 good
Cod, Pacific, Fillet, Baked, Broiled 4 oz-wt 119.1 586.28 16.8 2.5 good
Beans, Lima, Cooked 1 cup 216.2 955.04 27.3 2.3 good
Cabbage (shredded, boiled) 1 cup 33.0 145.50 4.2 2.3 good
Banana 1 each 108.6 467.28 13.4 2.2 good
Grapefruit 0.50 each 36.9 156.21 4.5 2.2 good
Onions, Raw 1 cup 60.8 251.20 7.2 2.1 good
Halibut, Baked/Broiled 4 oz-wt 158.8 653.18 18.7 2.1 good
Tuna, Yellowfin, Baked/Broiled 4 oz-wt 157.6 645.25 18.4 2.1 good
Snapper, Baked 4 oz-wt 145.2 591.95 16.9 2.1 good
Oranges 1 each 61.6 237.11 6.8 2.0 good
Potato, Baked, with Skin 1 cup 133.0 509.96 14.6 2.0 good
Avocado, All Varieties 1 cup 235.1 874.54 25.0 1.9 good
Yogurt, Cow Milk, Low Fat 1 cup 155.1 572.81 16.4 1.9 good
Watermelon 1 cup 48.6 176.32 5.0 1.9 good
Beans, Pinto, Cooked 1 cup 234.3 800.28 22.9 1.8 good
Green Peas-Boiled 1 cup 134.4 433.60 12.4 1.7 good
Sweet Potato (small, baked with skin) 1 each 95.4 306.05 8.7 1.7 good
Lentils, Boiled 1 cup 229.7 730.62 20.9 1.6 good
Beans, Kidney, Cooked 1 cup 224.8 713.31 20.4 1.6 good
Figs, Fresh 8 oz-wt 167.8 526.18 15.0 1.6 good
Plum 1 each 36.3 113.52 3.2 1.6 good
Prunes, Dried 0.25 cup 101.6 316.63 9.0 1.6 good
Milk, Cow, 2% 1 cup 121.2 376.74 10.8 1.6 good
Raspberries, Fresh 1 cup 60.3 186.96 5.3 1.6 good
Split Peas, Boiled 1 cup 231.3 709.52 20.3 1.6 good
Soybeans, Cooked 1 cup 297.6 885.80 25.3 1.5 good
Milk, Goat 1 cup 167.9 498.74 14.2 1.5 good
Scallops, Baked, Broiled 4 oz-wt 151.7 444.46 12.7 1.5 good
Grapes, Concord 1 cup 61.6 175.72 5.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

Public Health Recommendations

What are current public health recommendations for potassium?

In 2004, the Institute of Medicine at the National Academy of Sciences issued new Adequate Intake (AI) levels for potassium. The recommendations are as follows:

  • 0-6 months: 400 mg
  • 6-12 months: 700 mg
  • 1-3 years: 3.5 g
  • 4-8 years: 3.8 g
  • 9-13 years: 4.5 g
  • 14-18 years: 4.5 g
  • 19-30 years: 4.7 g
  • 31-50 years: 4.7 g
  • 51+ years: 4.7 g
  • Pregnant women: 4.7 g
  • Lactating women: 5.1 g

References

  • Debska G, Kicinska A, Skalska J, Szewczyk A. Intracellular potassium and chloride channels: an update. Acta Biochim Pol 2001;48(1):137-44.
  • Fedida D, Hesketh JC. Gating of voltage-dependent potassium channels. Prog Biophys Mol Biol 2001;75(3):165-99.
  • Griffith LC. Potassium channels: the importance of transport signals. Curr Biol 2001 Mar 20;11(6):R226-8.
  • Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995.
  • He FJ, MacGregor GA. Fortnightly review: Beneficial effects of potassium. BMJ 2001 Sep 1;323(7311):497-501.
  • Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000.
  • Sellmeyer DE, Schloetter DE, Schloetter M et al. Potassium citrate prevents urine calcium excretion and bone resorption induced by a high sodium chloride diet. J Clin Endo Metab 2002;87(5):2008-12.
  • Sigworth FJ. Potassium channel mechanics. Neuron 2001 Nov 20;32(4):555-6.
  • Sobey CG. Potassium channel function in vascular disease. Arterioscler Thromb Vasc Biol 2001 Jan;21(1):28-38.

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