Learn how potassium supports cell functions, regulates blood pressure, and which foods are rich in potassium.
Potassium is not something we often think about, nor is it a topic that regularly comes up in magazines. However, it is an essential mineral that enters the body through food and carries out many important functions. Here, you’ll learn everything you need to know about potassium.
At a Glance
Potassium is an essential macromineral that helps regulate cell functions, fluid balance, and blood pressure.
Potassium-rich foods such as soybeans, dried apricots, and pistachios can support potassium levels and help lower blood pressure.
Potassium deficiency can cause heart rhythm issues, muscle weakness, and fatigue, while healthy individuals usually excrete excess potassium through urine.
Potassium is a macromineral, which means it is a mineral that the body needs in larger amounts. Some minerals, like potassium, are also classified as electrolytes. Potassium plays vital roles in your body and is central to many metabolic processes.
It is one of the most important electrolytes in the body. Potassium is crucial for maintaining cell functions, including fluid balance and acid-base regulation. This electrolyte also plays a key role in nerve signal transmission, making it essential for muscle contractions, heart function, and blood pressure regulation. If you're looking to lower your blood pressure, adding potassium-rich foods to your diet can help. Potassium promotes vasodilation (widening of blood vessels) and encourages the kidneys to excrete more water and sodium. Since sodium increases blood pressure, and many foods contain high levels of salt (sodium chloride), potassium can be seen as sodium’s counterbalance.
Conveniently, potassium is found in nearly all foods. Dried or concentrated fruits and vegetables are particularly high in potassium, such as tomato paste or dried fruits. Some of the best sources include:
The medical term for potassium deficiency is hypokalaemia. For adults, hypokalaemia occurs when potassium levels drop below 3.8 millimoles per litre (mmol/L). This can lead to heart rhythm disturbances, muscle weakness, cramps, and sensations of numbness or tingling. Other symptoms include constipation, frequent urination (known as polyuria), and fatigue.
What causes potassium deficiency? It occurs either due to increased potassium loss or insufficient intake from food. Loss of potassium can happen through diarrhoea, vomiting, heavy sweating, and in some cases, the use of laxatives or certain medications, such as diuretics (water pills). Anorexia or alcoholism may also contribute to inadequate potassium intake. Usually, it’s enough to eat potassium-rich foods or, after consulting with a doctor, take supplements if necessary.
The recommended intake is based on estimates derived from how much potassium is excreted in urine. A daily intake of 4000 mg is considered adequate for people aged 15 and over, including pregnant women. These requirements vary by age, as shown in the table below:
These amounts can easily be met through a balanced diet, and most adults achieve them.
There is no set upper limit for potassium intake. If you are healthy and consume too much potassium through food, your body generally excretes the excess efficiently. However, you should avoid taking potassium supplements without medical advice.
Lioba Hofmann. Mengenelemente in Prävention und Therapie. Ein Update. BZfE. 2018.
McLean RM, Wang NX. Potassium. 2021. p. 89–121.
Ausgewählte Fragen und Antworten zu Kalium. 2016. https://www.dge.de/fileadmin/dok/gesunde-ernaehrung/faq/DGE-FAQ-Kalium-2016.pdf. Accessed 20 Jul 2024.
