POTASSIUM: THE IMPORTANT NUTRIENT WE NEED MORE OF

Potassium is a nutrient that is critical for good health. While most people know it as an electrolyte, the body needs potassium in every part of the body for almost every bodily function. It turns out that most people in the United States are not getting enough potassium.¹ This makes sense seeing as potassium is mainly found in fruits and vegetables, and only 1 in 10 adults get the recommended amount of produce.² So how can you make sure your diet is packed with this important nutrient? Read on for some great information.

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WHAT ROLE DOES POTASSIUM HAVE IN THE BODY?

Potassium’s role in the body reaches far and wide—from our cells to our bones and our heart. For the majority, potassium helps balance the fluids within our cells. Along with its counterpart sodium, it helps balance extracellular fluid volume, including inside our plasma. In fact, 90% of all potassium in our body is found within our cells.

As an electrolyte it carries small electrical charges that helps create nerve impulses. Potassium also plays an integral role in kidney function as well as the contraction of our muscles, including the heart.

Excess potassium is mainly excreted through urine, but we also lose a bit through sweat if we are exercising for long periods of time or if it’s a very hot day and we’re outside for extended periods of time.

WHAT DOES POTASSIUM DO FOR OUR HEALTH?

Blood Pressure: Since potassium plays such a big role in our body’s balance of fluids, research has shown that potassium can make a big impact on blood pressure. We used to think that decreasing sodium in our diets was the way to help reduce blood pressure. But now we know that reducing sodium while also increasing potassium makes a bigger impact. Higher potassium intakes have also been associated with a lower incidence of cardiovascular conditions.¹

Bone Health: Potassium may also help to support bone health. Studies focused on dietary intake of potassium as well as studies providing supplemental potassium chloride have found that increased potassium may protect calcium loss and bone turnover.^{1, 3, 4, 5}

Blood Glucose: Potassium helps to release insulin from pancreatic cells. Over time, taking in too little potassium can lead to a reduced ability to excrete insulin, which could eventually lead to glucose intolerance.¹

Endurance Performance: Athletes who exercise for long periods of time or in hot weather need to make sure they get plenty of potassium. While sodium is the electrolyte that is most lost through sweating, longer and hotter bouts of exercise increase potassium loss as well. Reductions of potassium levels have been hypothesized as being a contributor to muscle fatigue.⁶

HOW MUCH POTASSIUM DO WE NEED?

While there is not enough data to establish a Recommended Daily Allowance (RDA) for potassium supplements, the National Academy of Medicine has determined Adequate Intake (AI) levels.¹

Women 14 to 18 years of age: 2,300 mg
Women 19+: 2,600 mg
Women, pregnant and lactating, depending on age: 2,500 to 2,900 mg

Men 14 to 18 years of age: 3,000 mg
Men 19+: 3,400 mg

FOODS HIGH IN POTASSIUM

Foods highest in potassium tend to be plants: fruits, vegetables, and beans. But other good sources include dairy, chicken, salmon, and beef. Here is a selection of potassium-containing foods to help fill in the gaps in your diet.

– Apricots, dried, ½ cup (1,101mg per serving)

– Lentils, cooked, 1 cup (731mg per serving)

– Acorn squash, mashed, 1 cup (644mg per serving)

– Potato, baked, flesh only, 1 medium (610mg per serving)

– Kidney beans, canned, 1 cup (607mg per serving)

– Banana, 1 medium (422mg per serving)

– Milk, 1%, 1 cup (366mg per serving)

– Spinach, raw, 2 cups (334mg per serving)

– Chicken breast, grilled, 3 oz (332mg per serving)

– Yogurt, fruit variety, nonfat, 6 oz (330mg per serving)

– Salmon, Atlantic, farmed, cooked, 3 oz (326mg per serving)

– Beef, top sirloin, grilled, 3 oz (315mg per serving)

– Broccoli, cooked, chopped, ½ cup (229mg per serving)

– Asparagus, cooked, ½ cup (202mg per serving)

– Cashews, 1 oz (187mg per serving)

– Tea, black, brewed, 1 cup (88mg per serving)

^{*Adapted from National Institute of Health Office of Dietary Supplements1}

AM I GETTING ENOUGH POTASSIUM?

Most people are able to get enough potassium by eating the right foods. But if you’re falling behind, here are some things to keep in mind.

Potassium can be found in multivitamins and stand-alone products in the form of potassium chloride. This form of potassium is the most common for supplements and is generally absorbed and tolerated well. Since potassium chloride has a strong salty taste, it is also used in many salt substitutes.

Other types of potassium supplements include potassium citrate, phosphate, aspartate, gluconate and bicarbonate.