Are you getting enough potassium? And what foods can you get it from
Potassium is an important mineral and electrolyte needed for all kinds of bodily functions – not just for running a marathon or lifting weights (although electrolytes can be lost in sweat.)
It’s important to keep potassium within an optimal range because low (hypokalemia) and high (hyperkalemia) potassium levels can result in uncomfortable symptoms and even life-threatening complications.
To find out everything you need to know about potassium, we spoke with Dr. David Nazarian, a board-certified internal medicine specialist and founder of VitaminMD.net, and Dr. Travis Nemkov, assistant research professor in biochemistry and molecular genetics at the University of Colorado Anschutz Medical Campus.
What does potassium do in the body?
Nazarian says that potassium is an essential mineral that plays various roles in our bodies, such as:
regulating the heart's electrical activity
regulating the exchange of fluids within cells
maintaining normal blood pressure
facilitating proper nerve function
What is the normal range for potassium?
Nazarian says the normal range for potassium is 3.5-5.2 mEq/L. (This can be determined via a blood sample.) He explains that a low potassium level can lead to:
high blood pressure (which increases the risk of heart disease and stroke)
abnormal heart rhythms or arrhythmias
muscle weakness and spasms that may lead to paralysis
increase the risk of kidney damage as well as GI symptoms such as constipation and abdominal cramping
Additionally, he says that high levels of potassium can result in:
life-threatening arrhythmias (abnormal heart rhythm)
sudden cardiac death
shortness of breath
nausea and vomiting
Nemkov notes that high potassium is, “pretty rare and depends on poorly functioning kidneys. High dietary intake does not typically pose a risk because the excess amount is eliminated by the kidneys.” In patients with advanced kidney disease, potassium can build up in the blood, which is a medical emergency. They may need a procedure called dialysis to remove the excess potassium.
How much potassium do I need per day?
Nazarian says, “The recommended amount of potassium you should take depends on your age. The approximate amount of potassium daily for a male adult is 3,400 mg and for the female adult is 2,600 mg.”
What food has the most potassium?
If your first thought was bananas – you’re close! Bananas are a great source of potassium, with around 422 mg per banana. However, according to a list compiled by the Mayo Clinic, the acorn squash takes the cake, with around 896 mg of potassium per cup (cooked.)
Both Nazarian and Nemkov say that these foods have good amounts of potassium:
Leafy greens
Legumes like beans and lentils
Squash
Avocados
Bananas
Oranges
Dried fruits like apricots, prunes, and raisins
Electrolyte drinks can also help replenish electrolytes that may be lost because of sweat or illness. Some of those products can contain lots of sugar, which may be OK if you’re vigorously exercising, but may not be the best if you’re just hanging out. Talk to your doctor if you have questions about how to increase your potassium intake.
This article originally appeared on USA TODAY: How much potassium do I need? Foods with potassium, what it does
