Photo: Maria Orlova

What should I eat everyday to get enough potassium?

You can get recommended amounts of potassium by eating a variety of foods, including the following: Fruits, such as dried apricots, prunes, raisins, orange juice, and bananas. Vegetables, such as acorn squash, potatoes, spinach, tomatoes, and broccoli. Lentils, kidney beans, soybeans, and nuts. Milk and yogurt. More items... •

ods.od.nih.gov - Potassium - Consumer - NIH Office of Dietary Supplements

What drink at night shrinks belly fat?

What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich...

Last updated Oct 26, 2019

Which is better omelette or boiled egg?

Without much of logic and analysis, between boiled eggs and omelette both of them are the same. The difference starts only by the cooking...

Last updated Jan 23, 2022

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

This is a reader-friendly overview of Potassium. For more details, see our health professional fact sheet on Potassium.

What is potassium and what does it do?

Potassium is a mineral found in many foods. Your body needs potassium for almost everything it does, including proper kidney and heart function, muscle contraction, and nerve transmission.

How much potassium do I need?

The amount of potassium you need each day depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).

What foods provide potassium?

Potassium is found in many foods. You can get recommended amounts of potassium by eating a variety of foods, including the following:

Fruits, such as dried apricots, prunes, raisins, orange juice, and bananas

Vegetables, such as acorn squash, potatoes, spinach, tomatoes, and broccoli

Lentils, kidney beans, soybeans, and nuts

Milk and yogurt

Meats, poultry, and fish

Salt substitutes

Potassium is an ingredient in many salt substitutes that people use to replace table salt. If you have kidney disease or if you take certain medications, these products could make your potassium levels too high. Talk to your health care provider before using salt substitutes.

What kinds of potassium dietary supplements are available?

Potassium is found in many multivitamin/multimineral supplements and in supplements that contain only potassium. Potassium in supplements comes in many different forms— a common form is potassium chloride, but other forms used in supplements are potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate. Research has not shown that any form of potassium is better than the others. Most dietary supplements provide only small amounts of potassium, no more than 99 mg per serving.

Am I getting enough potassium?

The diets of many people in the United States provide less than recommended amounts of potassium. Even when food and dietary supplements are combined, total potassium intakes for most people are below recommended amounts. Certain groups of people are more likely than others to have trouble getting enough potassium:

What happens if I don't get enough potassium?

Getting too little potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones. Prolonged diarrhea or vomiting, laxative abuse, diuretic use, eating clay, heavy sweating, dialysis, or using certain medications can cause severe potassium deficiency. In this condition, called hypokalemia, blood levels of potassium are very low. Symptoms of hypokalemia include constipation, tiredness, muscle weakness, and not feeling well. More severe hypokalemia can cause increased urination, decreased brain function, high blood sugar levels, muscle paralysis, difficulty breathing, and irregular heartbeat. Severe hypokalemia can be life threatening.

What are some effects of potassium on health?

What kills fat in the body?

The 14 Best Ways to Burn Fat Fast START STRENGTH TRAINING. ... FOLLOW A HIGH-PROTEIN DIET. ... SQUEEZE IN MORE SLEEP. ... ADD VINEGAR TO YOUR DIET....

Last updated Jul 8, 2020

Do bananas burn belly fat?

Bananas are rich in healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers that are present in bananas, or a...

Last updated Oct 4, 2020

Traditional “juice” activates 24/7 fat-burning

A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.

Learn More »

Promotion

Scientists are studying potassium to understand how it affects health. Here are some examples of what this research has shown.

High blood pressure and stroke

High blood pressure is a major risk factor for coronary heart disease and stroke. People with low intakes of potassium have an increased risk of developing high blood pressure, especially if their diet is high in salt (sodium). Increasing the amount of potassium in your diet and decreasing the amount of sodium might help lower your blood pressure and reduce your risk of stroke.

Kidney stones

Getting too little potassium can deplete calcium from bones and increase the amount of calcium in urine. This calcium can form hard deposits (stones) in your kidneys, which can be very painful. Increasing the amount of potassium in your diet might reduce your risk of developing kidney stones.

Bone health

People who have high intakes of potassium from fruits and vegetables seem to have stronger bones. Eating more of these foods might improve your bone health by increasing bone mineral density (a measure of bone strength).

Blood sugar control and type 2 diabetes

Low intakes of potassium might increase blood sugar levels. Over time, this can increase the risk of developing insulin resistance and lead to type 2 diabetes. But more research is needed to fully understand whether potassium intakes affect blood sugar levels and the risk of type 2 diabetes.

Can potassium be harmful?

Potassium from food and beverages has not been shown to cause any harm in healthy people who have normal kidney function. Excess potassium is eliminated in the urine. However, people who have chronic kidney disease and those who use certain medications can develop abnormally high levels of potassium in their blood (a condition called hyperkalemia). Examples of these medications are angiotensin converting enzyme inhibitors, also known as ACE inhibitors, and potassium-sparing diuretics. Hyperkalemia can occur in these people even when they consume typical amounts of potassium from food. Hyperkalemia can also develop in people with type 1 diabetes, congestive heart failure, liver disease, or adrenal insufficiency. Adrenal insufficiency is a condition in which the adrenal glands, located just above the kidneys, don’t produce enough of certain hormones. Even in healthy people, getting too much potassium from supplements or salt substitutes can cause hyperkalemia if they consume so much potassium that their bodies can’t eliminate the excess. People at risk of hyperkalemia should talk to their health care providers about how much potassium they can safely get from food, beverages, and supplements. The National Kidney Disease Education Program has information about food choices that can help lower potassium levels.

What fruits burn fat at night?

Consider Citrus, Kiwi, Melon The vitamin C powerhouses of citrus, kiwi and melon are also low-calorie options for fruits at night for weight loss....

Last updated Jun 30, 2020

Which is more healthier whole apple or apple juice?

The nutrients you get from the apple are far greater than you get in a juice, even though technically the USDA classifies ½ cup of 100% juice as a...

Last updated Jul 30, 2022

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Does potassium interact with medications or other dietary supplements?

Yes, some medications may interact with potassium. Here are a few examples:

ACE inhibitors and angiotensin receptor blockers (ARBs)

ACE inhibitors, such as benazepril (Lotensin®), and ARBs, such as losartan (Cozaar®), are used to treat high blood pressure, heart disease, and kidney disease. They decrease the amount of potassium lost in the urine and can make potassium levels too high, especially in people who have kidney problems.

Potassium-sparing diuretics

Potassium-sparing diuretics, such as amiloride (Midamor®) and spironolactone (Aldactone®), are used to treat high blood pressure and congestive heart failure. These medications decrease the amount of potassium lost in the urine and can make potassium levels too high, especially in people who have kidney problems.

Loop and thiazide diuretics

Loop diuretics, such as furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such as chlorothiazide (Diuril®) and metolazone (Zaroxolyn®), are used to treat high blood pressure and edema. These medications increase the amount of potassium lost in the urine and can cause abnormally low levels of potassium. Tell your doctor, pharmacist, and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients, such as potassium.

Potassium and healthful eating

People should get most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (for example, during specific life stages such as pregnancy). For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.S. Department of Agriculture’s MyPlate.

Where can I find out more about potassium?

ods.od.nih.gov - Potassium - Consumer - NIH Office of Dietary Supplements

Is celery juice a laxative?

Speaking of the toilet, celery juice is also high in magnesium. This mineral can help you deal with constipation and move things along in the loo...

Last updated Oct 2, 2020

Are 6 hours of sleep enough?

Recommended Hours of Sleep by Age Older adults require seven to eight hours of sleep per 24-hour period. The Centers for Disease Control and...

Last updated Mar 27, 2021

Traditional “juice” activates 24/7 fat-burning

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Are bananas a good source of vitamin C?

Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C ( 1 ).

Last updated Jul 3, 2021

Purple weed obliterates 72lbs of flab

The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

How long after eating clean will I see results?

If you change your eating habits for the better, you should see a big difference in just 28 days. Feb 21, 2017

Last updated Jan 10, 2021