Potassium is an essential mineral and electrolyte which is a key nutrient required by all tissues in the body. It is most well known for its role as a counterbalance to its fellow electrolyte, sodium. In this relationship, potassium and sodium work to maintain a healthy fluid balance in the body. Potassium is involved in regulating blood pressure and in facilitating muscle contraction.
Potassium and sodium levels and their ratios have been linked to a number of health concerns, particularly cardiovascular issues such as high blood pressure and heart disease. Ideally, daily potassium intake should be well above that of sodium. This of course is not often the case in the modern American diet, where sodium is excessively added to virtually everything imaginable. While sodium increases fluid retention and elevates blood pressure, potassium does just the opposite. Really, this all comes down to the role sodium and potassium play in facilitating the ability of the cells to intake, retain, and expel fluids.
Potassium aids in preserving calcium levels in the body by helping to reduce the amount of calcium excreted in the urine. It is postulated that this may help in the prevention of kidney stone formation, as well as potentially preserving calcium in the bones.
This balance of potassium and sodium is regulated by the kidneys. Magnesium is also required in order for the kidneys to reabsorb potassium into circulation. Aside from the cardiovascular and fluid balance problems already mentioned, potassium deficiency (known as hypokalemia) can also lead to fatigue, muscle cramps or weakness, irregular heart beat, and constipation. Excess potassium (known as hyperkalemia) can present as fatigue and weakness, shortness of breath, chest pain, irregular heart beat, and nausea and vomiting.
How Much Potassium to Take
The typical recommendation for women is between 2,300 and 2,600 mg per day and between 3,000 and 3,400 mg per day for men. As there are so many common foods which are rich in potassium it is fairly easy to achieve this from a well-balanced diet. Supplements are widely available, but curiously only at a dose of 99mg per serving. This is well below the daily recommendation and many wonder why the limit is so low.
This almost inconsequentially low dose arises from an old study which supposedly demonstrated that supplementing with more than 100mg of potassium per day led to gastrointestinal complications among those involved. While the study has been contested as flawed in the years since, its findings remain the standard to this day regardless.
Whatever the case, it is generally recommended to simply get in your potassium through the diet rather than supplementation unless you have a specific reason to do otherwise.
Common Types of Potassium Supplements
There are several different varieties of potassium supplements commonly available. There is currently little definitive research suggesting that any particular form is better absorbed than another, but there are a few slight differences among them.
Potassium Aspartate:
Potassium Aspartate is a chelated form of potassium which is bound with aspartic acid. It is a readily bioavailable form of potassium and is useful for treating potassium deficiencies, with a particular affinity for those experiencing muscle cramps and spasms from athletic activities.
Potassium Bicarbonate:
Potassium Bicarbonate is often used as a substitute for baking soda, or sodium bicarbonate. It is often preferred by those who wish to avoid excess sodium in their diet.
Potassium Chloride:
Potassium Chloride is often used as a salt substitute, as it is essentially salt without the sodium. Just as with potassium bicarbonate, it is used by those who wish to limit sodium intake.
Potassium Citrate:
Potassium Citrate is a chelated form of potassium which is bound with citric acid. Like other mineral pairings with citric acid, this is a solid general use potassium which is well absorbed and useful for treating deficiency.
Potassium Gluconate:
Potassium Gluconate is a form of potassium which is bound with glucose. This makes it one of the more quickly absorbed varieties which can be good for those needed faster results, such as those experiencing muscle cramps and spasms or needing quick blood pressure assistance.
Potassium Phosphate:
Potassium Phosphate is an inorganic form of potassium which is bound with phosphate. It can be used to treat both potassium deficiencies and phosphate deficiencies (hypophosphatemia) in the blood.
Potassium Rich Foods
Potassium is abundant in many common foods. Some of the most potassium-rich foods include leafy green vegetables, winter squashes, and most fruits.
Dried fruits
Starchy vegetables (potatoes)
Winter squashes
Spinach
Beet greens
Broccoli
Bananas
Oranges
Melons
Avocados
Coconut water
Tomatoes
Beans
Cashews
Almonds
Yogurt
Salmon
Chicken
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