Potassium
Potassium is essential for the normal functioning of nerves and muscles. It plays a key role in maintaining cell function and regulating the body's fluid. Potassium is absorbed through food and primarily removed through urine. To keep potassium levels balanced, the kidneys can moderate how much is excreted.
Dietary sources
Potassium is found in fresh, minimally processed foods, fruits and vegetables being among the main sources in our diet.
The following foods are also good sources of potassium:
- Meat
- Poultry
- Fish
- Shellfish and seafood
- Legumes
- Dairy products
- Nuts and seeds
Food processing often leads to lower potassium levels.
Approximate potassium content
| Food | Portion | Content |
|---|---|---|
| Baked potato with skin | 1 medium | 920 mg |
| White beans, boiled | 175 mL | 740 mg |
| Tomato paste, canned | 60 mL | 700 mg |
| Sweet potato, peeled and baked | 1 medium | 540 mg |
| Split peas, boiled | 175 mL | 520 mg |
| Blackstrap molasses* | 15 mL | 515 mg |
| Avocado, raw | 1/2 | 485 mg |
| Winter squash, diced and cooked | 125 mL | 475 mg |
| Food | Portion | Content |
|---|---|---|
| Clams, boiled | 75 g | 475 mg |
| Apricots, dried | 60 mL | 460 mg |
| Spinach, boiled | 125 mL | 450 mg |
| Banana, raw | 1 medium | 425 mg |
| Soy beverage, fortified | 250 mL | 385 mg |
| Cow's milk | 250 mL | 360 mg |
| Wheat bran, raw | 30 g | 350 mg |
*Blackstrap molasses is different from the fancy molasses generally used in baking. It has a darker colour, a more robust and bittersweet flavour, and higher nutritional value than other types of molasses. It can be found in some grocery stores and health food stores.
Adequate intake (AI)
AI is the recommended average daily nutrient intake in various healthy populations.
Potassium Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 2000 mg | 2000 mg |
| 4-8 years old | 2300 mg | 2300 mg |
| 9-13 years old | 2500 mg | 2500 mg |
| 14-18 years old | 3000 mg | 2300 mg |
| ≥ 19 years old | 3400 mg | 2600 mg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 2600 mg | |
| 19-50 years old | 2900 mg | |
| Breastfeeding | ||
| ≤ 18 years old | 2500 mg | |
| 19-50 years old | 2800 mg |
Deficiency
Low blood potassium levels, known as hypokalemia, can cause the following symptoms:
- Weakness and muscle cramps
- Abnormal heart rhythms
- Paralysis
Mild cases of hypokalemia don't usually cause symptoms. However, if blood potassium levels remain low, kidney problems may develop.
Hypokalemia can occur because of an excessive loss of fluid, such as in the case of intense vomiting or diarrhea. Diet is very rarely the only cause of severe potassium deficiency. Certain medications, kidney problems, severe burns, and prolonged exercise can lead to a significant loss of potassium.
Toxicity
High potassium, or hyperkalemia, is rare, as the kidneys are typically able to flush excess potassium. Hyperkalemia can occur due to various simultaneous factors, such as health problems, a high-potassium diet, and the use of certain medications.
Usually, people with mild or moderate hyperkalemia do not have any symptoms. High potassium can cause gastrointestinal problems, muscle weakness, and a weak pulse.
Supplements
As many foods are rich in potassium, supplements are generally not necessary. They should only be taken under the supervision of a health care professional, especially in the presence of kidney disease, diabetes, or heart problems.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.