BOTTOM LINE: Although theories in this area are compelling, the evidence is still inconsistent and it has not been shown in controlled trials that diet can significantly change blood pH in healthy people.

Therefore it is too early to make specific recommendations based on this theory. Potassium is widely available in many foods, especially fruits and vegetables. Leafy greens, beans, nuts , dairy foods, and starchy vegetables like winter squash are rich sources.

The kidneys work to maintain normal blood levels of potassium by flushing out excess amounts through urine.

Potassium can also be lost through stool and sweat. At least mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia.

Hypokalemia is most common in hospitalized patients who are taking medications that cause the body to excrete too much potassium. It is rare for a potassium deficiency to be caused by too low a food intake alone because it is found in so many foods; however an inadequate intake combined with heavy sweating, diuretic use, laxative abuse, or severe nausea and vomiting can quickly lead to hypokalemia.

Another reason is a deficiency of magnesium, as the kidneys need magnesium to help reabsorb potassium and maintain normal levels in cells.

Too much potassium in the blood is called hyperkalemia. In healthy people the kidneys will efficiently remove extra potassium, mainly through the urine. However, certain situations can lead to hyperkalemia: advanced kidney disease, taking medications that hold onto potassium in the body including NSAIDs , or people who have compromised kidneys who eat a high-potassium diet more than 4, mg daily or use potassium-based salt substitutes.

Symptoms of hyperkalemia:. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Recommended Amounts The U. For pregnant and lactating women, the AI ranges from 2,, depending on age. The interplay of potassium and sodium Potassium and sodium are closely interconnected but have opposite effects in the body.

Both are essential nutrients that play key roles in maintaining physiological balance, and both have been linked to the risk of chronic diseases, especially cardiovascular disease. High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure.

Our bodies need far more potassium than sodium each day, but the typical U. But what may be even more important for health is the relationship of sodium to potassium in the diet.

Hypertension Observational studies of large groups of people show that sodium and potassium in the diet are associated with blood pressure.

A review of randomized controlled trials found that the DASH diet Dietary Approaches to Stop Hypertension that is low sodium and high potassium was effective at lowering blood pressure in those with existing hypertension. The Agency for Healthcare Research and Quality issued a report on the effects of sodium and potassium on chronic disease risk based on clinical trials and cohort studies.

However there was not enough evidence or there was conflicting evidence of their effects on lowering overall risk of hypertension, kidney stones, cardiovascular diseases including stroke, and kidney disease.

Bone health Calcium is one of the most important nutrients required for bone health. Kidney stones A diet rich in potassium helps to prevent calcium from being excreted in the urine, and may also help to prevent calcium from being released from bone into the blood. Is there any research behind Acid-Alkaline Diet claims?

You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. Most health experts rejected these claims because it is nearly impossible to dramatically change the pH of blood in healthy people through diet alone.

It helps maintain fluid levels in the body and supports the functioning of the kidneys, heart, muscles, and nervous system. Below, we investigate how much potassium a person needs per day. An adequate intake of potassium is 3, milligrams mg per day for healthy adult males and 2, mg per day for healthy adult females.

The table below shows specific recommendations for different age groups. The adequate intake during pregnancy is 2, mg, and it is 2, mg while breastfeeding or chestfeeding. A person should aim to get their potassium from a healthy, balanced diet that provides a range of vitamins and minerals.

In some circumstances, a doctor may recommend supplements. Potassium is an electrolyte that the body needs to stay healthy. As the American Heart Association AHA note, foods that contain potassium can help manage blood pressure by reducing the negative impact of sodium.

Having high sodium levels can increase the risk of high blood pressure. In healthy people, potassium lowers this risk by helping the body remove sodium.

It also helps manage blood pressure by relaxing the walls of the blood vessels. An adequate potassium intake may prevent or manage high blood pressure. And if a person has a high potassium intake and a low sodium intake, this may help reduce the risk of cardiovascular disease and stroke.

Potassium may play a role in bone health. Studies have suggested that people who eat a lot of fruits and vegetables that contain potassium may have higher bone mineral density. However, confirming this will require more research. If the finding is true, researchers will also need to discover the reason behind it and whether supplements have the same effect.

A diet high in potassium may also help preserve muscle mass in older people and people who have health conditions that lead to muscle wasting. High calcium levels in the kidneys can result in kidney stones. Research from notes that switching to the DASH diet may help reduce the risk of kidney stones, as the diet favors foods that are rich in potassium and other essential nutrients.

However, people with kidney failure should not consume too much potassium, as it could have a negative impact. In this case, a doctor will recommend how much potassium to include in the diet. Potassium is present in many plant-based foods, but processing reduces the levels of this nutrient. Anyone with a diet high in processed foods may have a low potassium intake.

Many processed foods are also high in sodium, so a person with a highly processed diet may need to increase their potassium intake accordingly.

Overall, dried fruits and pulses are good sources of potassium. The table below shows specific amounts in 1 serving of various potassium-rich foods. In most cases, a healthy diet provides enough potassium, especially if the diet is low in sodium.

Sometimes, a doctor may recommend supplements. There is some evidence that these may help :. However, confirming that potassium supplements can help treat or prevent these health issues will require more research. Ask a doctor before using potassium supplements.

This is especially important for people who have kidney disease or are also taking other medications. For an otherwise healthy person, a deficiency involves having potassium levels lower than 3.

This cutoff point is lower for people with kidney disease. Potassium supplements come in capsules, tablets, liquid, and powder. Common potassium supplements include:. Research has shown that none of these forms is better than another.

You may also find added potassium in products such as Emergen C a powdered drink. Most OTC potassium supplements and multivitamin-mineral supplements provide no more than about 99 mg of potassium per serving which is a small percentage of the recommended intake.

In the past, the FDA ruled that some oral drug products that contain potassium chloride and provide more than 99 mg of potassium are not safe because they have been associated with small-bowel lesions. As a result, the FDA requires a warning label about the potential for these lesions on some potassium salts that exceed 99 mg.

Be sure to read the labels of potassium products carefully, especially if you're at risk for hyperkalemia. Also, if you are vegan or have allergies, read labels carefully for vegan or allergen-free products. Potassium is a mineral that supports many body functions, including the heart and blood vessels, nerves, and muscles.

There is evidence that potassium may reduce the risk of high blood pressure, stroke, diabetes, and kidney stones. People with kidney disease are at risk of potassium toxicity because their kidneys may not filter out potassium adequately. Therefore, they should not take potassium supplements unless directed by a healthcare provider.

In addition, certain medications, including ACE inhibitors, diuretics, and some others, may also pose a risk. So, talking to a healthcare provider before taking any supplement, including potassium, is essential. Champagne CM. Dietary interventions on blood pressure: the Dietary Approaches to Stop Hypertension DASH trials.

Nutr Rev. Filippini T, Violi F, D'Amico R, Vinceti M. The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis.

Int J Cardiol. 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. Published Apr 3. Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels.

National Institutes of Health NIH : Office of Dietary Supplements. Macdonald H, Black A, Aucott L, et al. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: A randomized controlled trial.

The American Journal of Clinical Nutrition. Granchi D, Caudarella R, Ripamonti C, et al. Potassium citrate supplementation decreases the biochemical markers of bone loss in a group of osteopenic women: The results of a randomized, double-blind, placebo-controlled pilot study.

Ferraro P, Mandel E, Curhan G, Gambaro G, Taylor E. Dietary protein and potassium,diet—dependent net acid load, and risk of incident kidney stones.

Clinical Journal of the American Society of Nephrology. Phillips R, Hanchanale VS, Myatt A, Somani B, Nabi G, Biyani CS. Citrate salts for preventing and treating calcium containing kidney stones in adults.

Cochrane Database Syst Rev. Published Oct 6. Chatterjee R, Biggs ML, de Boer IH, et al. Potassium and glucose measures in older adults: the Cardiovascular Health Study. J Gerontol A Biol Sci Med Sci. Chatterjee R, Zelnick L, Mukamal KJ, et al.

Potassium measures and their associations with glucose and diabetes risk: The multi-ethnic study of atherosclerosis MESA. PLoS One. Published Jun 9. National Institutes of Health.

Office of Dietary Supplements. Potassium: Fact sheet for health professionals. National Institute of Diabetes and Digestive and Kidney Diseases.

National Library of Medicine. Department of Agriculture. Dietary Guidelines for Americans. Food sources of potassium. Aburto N, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio F.

Effect of increased potassium intake on cardiovascular risk factors and disease: Systematic review and meta-analyses.

Linus Pauling Institute. Oregon State University. By Barbie Cervoni, RD Barbie Cervoni MS, RD, CDCES, CDN, is a New York-based registered dietitian and certified diabetes care and education specialist.

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Understanding Blood Pressure Readings. Why HBP is a "Silent Killer". Health Threats from HBP. Changes You Can Make to Manage High Blood Pressure. Baja Tu Presión. Find HBP Tools and Resources. Blood Pressure Toolkit.

Home Health Topics High Blood Pressure Changes You Can Make to Manage High Blood Pressure Potassium Benefits. Understanding the heart-healthy benefits of potassium Foods that are rich in potassium are important in managing high blood pressure , also known as hypertension, because potassium lessens the effects of sodium.

Potassium and your diet The recommended potassium intake for an average adult years of age is 3, milligrams mg per day for men and 2, mg per day for women.

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Nutrition Evidence Based How Much Potassium Do You Need Per Day? Medically reviewed by Katherine Marengo LDN, R.

What is potassium? Is deficiency common? The best dietary sources of potassium. Health benefits of potassium. How much should you consume per day? Should you take supplements? How much is too much? The bottom line. How we reviewed this article: History. Feb 26, Written By Ryan Raman.

Dec 22, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. High sodium levels can elevate blood pressure, especially for people whose blood pressure is already high An analysis of 33 studies found that when people with high blood pressure increased their potassium intake, their systolic blood pressure decreased by 3.

In another study including 1, participants aged 25—64, scientists found that people who ate the most potassium had reduced blood pressure, compared to people who ate the least. Those who consumed the most had systolic blood pressure that was 6 mmHg lower and diastolic blood pressure that was 4 mmHg lower, on average A stroke occurs when there is a lack of blood flow to the brain.

Several studies have found that eating a potassium-rich diet may help prevent strokes 1 , They also found that eating a diet rich in this mineral was linked to a reduced risk of heart disease Interestingly, studies show that a potassium-rich diet may help prevent osteoporosis by reducing how much calcium the body loses through urine 24 , 25 , In a study in 62 healthy women aged 45—55, scientists found that people who ate the most potassium had the greatest total bone mass 2.

In another study with healthy premenopausal women, scientists found that those who ate the most potassium had more bone mass in their lower back and hip bones Kidney stones are clumps of material that may form in concentrated urine Calcium is a common mineral in kidney stones, and several studies show that potassium citrate lowers calcium levels in urine 29 , In this way, potassium may help fight kidney stones.

Historically, potassium has been used to treat water retention Studies suggest that a high potassium intake can help reduce water retention by increasing urine production and reducing sodium levels 4 , 33 , Summary: A potassium-rich diet may reduce blood pressure and water retention, protect against strokes and help prevent osteoporosis and kidney stones.

Potassium is abundant in many whole foods , especially fruits, vegetables and fish. Most health authorities agree that getting 3,—4, mg of potassium daily appears to be the optimal amount 35 , On the other hand, over-the-counter supplements are not a great way to increase your potassium intake.

In many countries, food authorities limit potassium in over-the-counter supplements to 99 mg, which is much less than the amount you can get from just one serving of the potassium-rich whole foods above This mg limit is likely because many studies have found that high doses of potassium from supplements may damage the gut and even lead to death by heart arrhythmia 38 , 39 , However, people who suffer from a potassium deficiency may receive a prescription from their doctor for a higher-dose supplement.

Summary: Potassium is found in a variety of fruits, vegetables and fish like salmon. Most health authorities suggest getting 3,—4, mg of potassium daily. However, a low potassium intake will rarely cause a deficiency 42 , Instead, deficiencies mostly happen when the body suddenly loses too much potassium.

Though it may happen if you take too many potassium supplements, there is no strong evidence that healthy adults can get too much potassium from foods Excess blood potassium mostly occurs when the body cannot remove the mineral through urine.

Therefore, it mostly affects people with poor kidney function or chronic kidney disease Additionally, particular populations may need to limit their potassium intake, including those with chronic kidney disease, those taking blood pressure medications and elderly people, as kidney function normally declines with age 47 , 48 , However, there is some evidence that taking too many potassium supplements can be dangerous.

Their small size makes them easy to overdose on 39 , This is especially true for older people, since high blood pressure, strokes, kidney stones and osteoporosis are more common among the elderly.

Summary: Potassium deficiencies or excess rarely occur through the diet. Despite this, maintaining an adequate potassium intake is important for your overall health. Unfortunately, very few people get enough potassium. To get more in your diet, consume more potassium-rich foods, such as beet greens, spinach, kale and salmon.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Potassium is a mineral that's involved in muscle contractions, heart function and water balance.

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