Potassium is essential for your heart, muscles, and nerves to function properly. Yet most people don’t get enough—surveys consistently show that the majority of adults fall short of recommended intake levels.
The good news: meeting your potassium needs is straightforward when you know which foods to prioritize. This guide covers how much you actually need, what the research says about potassium’s health benefits, and the best dietary sources.
In this article
What is potassium?
Potassium is both a mineral and an electrolyte—a substance that conducts electrical impulses in your body. It’s the third most abundant mineral you have, found in virtually every cell.
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Available on the App StoreAbout 98% of your body’s potassium is stored inside cells. Of that, roughly 80% is in muscle tissue, with the remainder in bones, liver, and red blood cells.
Potassium plays several critical roles:
- Muscle contraction: Every time you move—including each heartbeat—potassium helps make it happen
- Nerve signaling: It enables nerves to transmit electrical signals throughout your body
- Fluid balance: Working alongside sodium, potassium regulates the amount of water in and around your cells
- Blood pressure regulation: Adequate potassium helps your blood vessels relax and promotes sodium excretion through urine
Because potassium does so much, getting enough from your diet matters for long-term health.
Summary: Potassium is an essential mineral and electrolyte that supports muscle function, nerve signaling, fluid balance, and blood pressure regulation.
How much potassium do you need per day?
The National Academies of Sciences, Engineering, and Medicine set Adequate Intake (AI) levels for potassium in 2019. These replaced the older 4,700 mg recommendation that applied to all adults.1
Current recommendations vary by age and sex:
| Life stage | Males | Females |
|---|---|---|
| Ages 1-3 | 2,000 mg | 2,000 mg |
| Ages 4-8 | 2,300 mg | 2,300 mg |
| Ages 9-13 | 2,500 mg | 2,300 mg |
| Ages 14-18 | 3,000 mg | 2,300 mg |
| Ages 19+ | 3,400 mg | 2,600 mg |
| Pregnant | — | 2,900 mg |
| Breastfeeding | — | 2,800 mg |
These numbers represent the amount experts believe will maintain adequate nutrition for most healthy people. They’re based on the intake levels where beneficial effects on blood pressure and stroke risk are observed.
Some organizations, including the World Health Organization, recommend at least 3,500 mg daily for all adults. The previous U.S. guideline of 4,700 mg is still cited in some contexts, though the 2019 values are now the official reference.
Certain groups may benefit from higher intake:
- Athletes lose significant potassium through sweat during intense or prolonged exercise
- People with high blood pressure may see greater reductions with higher potassium intake
- Those at risk for stroke, kidney stones, or osteoporosis might benefit from targeting the higher end of intake ranges
For most people, focusing on foods that lower blood pressure and heart-healthy eating patterns will naturally provide adequate potassium.
Summary: Adult men need about 3,400 mg of potassium daily; adult women need about 2,600 mg. Athletes and people with certain health risks may benefit from higher amounts.
Health benefits of potassium
Research supports several health benefits from adequate potassium intake.
Blood pressure and stroke risk
This is potassium’s most well-documented benefit. Multiple studies show that higher potassium intake is associated with lower blood pressure, particularly in people who already have elevated levels.
A 2016 meta-analysis found that consuming at least 3,500 mg of potassium daily was associated with a 15% lower risk of stroke compared to lower intakes.2
Suggested read: Magnesium Dosage: How Much Should You Take Per Day?
Potassium appears to work by helping blood vessels relax and by promoting the excretion of sodium through urine. Since excess sodium raises blood pressure, this dual effect is significant.
People with salt sensitivity—meaning their blood pressure rises noticeably after eating salty foods—may benefit especially from increasing potassium. This effect appears to be more pronounced in certain populations, including Black adults.
Kidney stone prevention
Observational studies consistently link higher potassium intake to lower kidney stone risk. One large study found that men consuming at least 4,042 mg of potassium daily had a 51% lower risk of kidney stones compared to those consuming less than 2,895 mg.3
The mechanism likely involves potassium’s ability to reduce calcium excretion in urine. Since most kidney stones are calcium-based, this reduction helps prevent stone formation.
Bone health
Clinical trials suggest that potassium—particularly as potassium citrate—may support bone mineral density. In adults over 65, potassium citrate supplementation significantly increased bone mineral density at the lumbar spine.4
This may occur because potassium helps neutralize acids in the body that would otherwise leach calcium from bones.
Muscle function
Potassium is essential for normal muscle contraction. Low levels can cause muscle weakness, cramps, and in severe cases, paralysis. Athletes and people who exercise intensely should pay particular attention to their potassium intake.
Summary: Research supports potassium’s benefits for blood pressure, stroke prevention, kidney stone risk reduction, and bone health. Getting enough potassium also supports normal muscle function.
Best dietary sources of potassium
The most effective way to meet your potassium needs is through food. Here are some of the richest sources per 100-gram (3.5-ounce) serving:
Suggested read: Starchy vs. Non-Starchy Vegetables: Lists & Differences
| Food | Potassium (mg) |
|---|---|
| Canned tomato paste | 1,014 |
| Cooked beet greens | 909 |
| Baked yams | 670 |
| Baked potato with skin | 535-550 |
| Raw spinach | 558 |
| Cooked soybeans | 539 |
| Avocado | 485 |
| Baked sweet potato | 475 |
| Cooked salmon | 384 |
| Banana | 358 |
| White beans (cooked) | 561 |
| Acorn squash (cooked) | 437 |
| Plain yogurt | 255 |
Notice that bananas—often considered the potassium food—aren’t actually the richest source. Many vegetables, legumes, and other fruits provide more per serving.
For a comprehensive list, see our guide to high-potassium foods.
To boost your potassium intake:
- Add leafy greens like spinach or beet greens to meals
- Choose baked potatoes (with skin) or sweet potatoes as side dishes
- Snack on dried apricots or fresh avocado
- Include beans, lentils, or soybeans in your diet regularly
- Drink electrolyte-rich beverages during or after intense exercise
Potassium is water-soluble, so boiling vegetables can cause significant losses. Steaming, roasting, or eating vegetables raw preserves more of the mineral.
Summary: Tomatoes, beet greens, potatoes, spinach, avocados, beans, and fish are excellent potassium sources. Cooking methods affect potassium retention—steaming and roasting preserve more than boiling.
Is potassium deficiency common?
True potassium deficiency (hypokalemia) is relatively rare in healthy people, even though many don’t meet the recommended intake levels.
Hypokalemia is defined as serum potassium below 3.6 mmol/L. It usually results from excessive potassium loss rather than inadequate dietary intake. Common causes include:
- Prolonged vomiting or diarrhea
- Excessive sweating
- Diuretic medications (“water pills”)
- Certain kidney disorders
- Excessive alcohol consumption
- Some medications (certain antibiotics, laxatives)
Symptoms depend on severity:
| Level | Serum potassium | Typical symptoms |
|---|---|---|
| Mild | 3.0-3.5 mmol/L | Often none |
| Moderate | 2.5-3.0 mmol/L | Muscle weakness, cramps, fatigue, constipation |
| Severe | Below 2.5 mmol/L | Muscle paralysis, dangerous heart rhythm abnormalities |
Severe hypokalemia is a medical emergency that can cause life-threatening cardiac arrhythmias.
Suggested read: How Much Water Should You Drink Per Day? | Hydration Guide
For more details, see our article on potassium deficiency symptoms.
Summary: Clinical potassium deficiency is uncommon and typically results from excessive loss (vomiting, diarrhea, medications) rather than low dietary intake. Severe deficiency is dangerous and requires medical attention.
Should you take potassium supplements?
For most healthy people, potassium supplements aren’t necessary or recommended.
In the United States, the FDA limits over-the-counter potassium chloride supplements to 99 mg per serving—less than 3% of daily needs. This restriction exists because high doses can be dangerous.
Excessive supplemental potassium can cause hyperkalemia (high blood potassium), which may lead to:
- Dangerous cardiac arrhythmias
- Gastrointestinal irritation or damage
- In severe cases, cardiac arrest
Research also indicates that high-dose potassium supplements can harm the intestinal lining.5
If you have a diagnosed potassium deficiency, your doctor may prescribe a higher-dose supplement and monitor your blood levels during treatment. Don’t take prescription-strength potassium without medical supervision.
For most people, the answer is simple: get your potassium from food. A diet rich in vegetables, fruits, legumes, and fish easily provides adequate amounts without the risks associated with supplements.
If you’re concerned about meeting your needs, consider supplements to support blood pressure—but discuss options with a healthcare provider first.
Summary: Over-the-counter potassium supplements contain very small amounts by design. High-dose supplements can be dangerous. Most people should get potassium from food rather than supplements.
How much potassium is too much?
Hyperkalemia occurs when serum potassium exceeds 5.0 mmol/L. It’s dangerous because it can cause fatal cardiac arrhythmias.
For healthy people with normal kidney function, getting too much potassium from food alone is virtually impossible. Your kidneys efficiently excrete excess potassium in urine.
No upper limit (UL) has been established for dietary potassium precisely because healthy people can handle high intakes without adverse effects.
However, hyperkalemia risk increases significantly in certain situations:
Impaired kidney function: If your kidneys can’t properly filter blood, potassium accumulates. People with chronic kidney disease often need to limit potassium intake—sometimes significantly. See our guides on kidney-friendly foods and foods to avoid with kidney disease.
Certain medications: ACE inhibitors, ARBs, and potassium-sparing diuretics can raise blood potassium levels. If you take these, your doctor should monitor your potassium.
High-dose supplements: Unlike food, supplements deliver concentrated potassium that can overwhelm even healthy kidneys if taken in excess.
Advanced age: Kidney function typically declines with age, increasing hyperkalemia risk.
If you have kidney problems or take medications that affect potassium, work with your healthcare provider to determine safe intake levels.
Summary: Healthy people with normal kidneys don’t need to worry about getting too much potassium from food. Those with kidney disease, certain medications, or advanced age should be more careful.
Summary
Potassium is essential for heart rhythm, muscle function, nerve signaling, and blood pressure regulation. Most adults need between 2,600 and 3,400 mg daily, depending on sex—amounts easily achievable through a balanced diet.
Research strongly supports potassium’s role in:
- Lowering blood pressure and reducing stroke risk
- Preventing kidney stones
- Supporting bone health
- Maintaining normal muscle function
The best sources include tomatoes, potatoes, leafy greens, avocados, beans, and fish. Supplements aren’t necessary for most people and can be dangerous in high doses.
Suggested read: 16 Mineral Rich Foods for Optimal Health
If you have kidney disease or take medications affecting potassium levels, consult your healthcare provider about appropriate intake. For everyone else, focusing on potassium-rich whole foods is the safest and most effective approach.
National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC: The National Academies Press; 2019. NAP ↩︎
Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013;346:f1378. PubMed ↩︎
Curhan GC, Willett WC, Rimm EB, Stampfer MJ. A prospective study of dietary calcium and other nutrients and the risk of symptomatic kidney stones. N Engl J Med. 1993;328(12):833-838. PubMed ↩︎
Moseley KF, Weaver CM, Appel L, Sebastian A, Sellmeyer DE. Potassium citrate supplementation results in sustained improvement in calcium balance in older men and women. J Bone Miner Res. 2013;28(3):497-504. PubMed ↩︎
National Institutes of Health Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals. NIH ↩︎
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