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Potassium Daily Intake

Gender Age Intake
0-6 months Male 0.4 g/day
0-6 months Female 0.4 g/day
7-12 months Male 0.7 g/day
7-12 months Female 0.7 g/day
1-3 years Male 3 g/day
1-3 years Female 3 g/day
3-7 years Male 3.8 g/day
3-7 years Female 3.8 g/day
7-11 years Male 4.5 g/day
7-11 years Female 4.5 g/day
11-18 years Male 4.7 g/day
11-18 years Female 4.7 g/day
18 years and older Male 4.7 g/day
18 years and older Female 4.7 g/day
Lactating women Female 5.1 g/day

This essential mineral plays an important role in the human body where it acts as an electrolyte. It is contained mostly in cells.

Useful Properties

Potassium is necessary for maintaining healthy electrolyte and fluid balance, assisting in protein synthesis, building muscles, and helping proper functioning of heart, tissues, cells, and other organs. It takes part in muscular contraction, regulates heart rate and arterial tension, helps to transfer oxygen to brain, and promotes clearing the body from chemical waste.

It is very important for athletes and people who go into hard physical labor.

Potassium Deficiency

Many foods contain much potassium, so its deficiency is not often observed. But it can occur in people who suffer from some diseases and take certain medications (like diuretics).

Lack of potassium can lead to serious consequences. It causes irritability, fatigue, high blood pressure, diarrhea, vomiting, adrenal gland problems, and kidney disorders.

Potassium Side Effects

It is almost impossible for a healthy person to have too much potassium from foods, but you can experience an overdose of the mineral, called hyperkalemia, if you suffer from reduced kidney function or are on dialysis. In this case, vomiting and nausea are the most common side effects, though sometimes it can lead to cardiac arrest.

Potassium Absorption

Very many foods are excellent sources of easily absorbed potassium. It is contained in various products of animal and plant origin. Thus, any healthy diet will provide the necessary amount of potassium.


You should be especially careful about the level of potassium in your body, if you have problems with the kidneys or take certain medicines – like steroids, laxatives, or diuretics – that can lead to loss of the mineral. Do not forget to check its level regularly if you belong to one of these categories.

Potassium Uses

Effective for
Low levels of potassium in the blood
Possibly effective for
Stroke, High blood pressure
Insufficient evidence for
Dental pain, Prediabetes, Acne, Alcoholism, Allergies, Alzheimer's disease, Arthritis, Bloating, Blurred vision, Cancer, Chronic fatigue syndrome, Colitis, Confusion, Constipation, Fever, Gout, Headaches, Heart attack, Infant colic, Insulin resistance, Irritability, Ménière's disease, Menopausal symptoms, Muscle weakness, Muscular dystrophy, Myasthenia gravis, Skin problems, Stress, Trouble sleeping

Top 10 Foods Highest in Potassium

  • White beans
  • Spinach
  • Potatoes with skin
  • Apricots
  • Acorn squash
  • Yogurt
  • Salmon
  • Avocados
  • White mushrooms
  • Bananas