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Potassium

Dietary Potassium
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Dietary Potassium

Potassium is a key player in good health, but you may not be getting enough from food. Here’s how potassium contributes to good health, and how to get the potassium you need.

Potassium is part of every cell in the body, and life would be impossible without it. However, potassium is often taken for granted, in spite of its role in maintaining fluid balance, and keeping your brain, nerves, heart, and muscles functioning normally on a constant basis. It’s important to eat enough potassium every day to feel your best, and to help prevent certain chronic conditions. Falling short on potassium on a regular basis could jeopardise your long-term health in more ways that one.

Why do people take potassium?

Most people who eat a healthy diet should get enough potassium naturally. However, many Australians don’t eat a healthy diet and may be deficient in potassium. Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. For people with low potassium, doctors sometimes recommend improved diets — or potassium supplements — to prevent or treat some of these conditions.

Potassium deficiencies are more common in people who:

  • Use certain medicines, such as diuretics and certain birth control pills
  • Have physically demanding jobs
  • Are athletes
  • Have health conditions that affect their digestive absorption, such as Crohn’s disease
  • Have an eating disorder
  • Smoke
  • Abuse alcohol or drugs

 

How much potassium should you take?

Getting this amount of potassium from diet, with or without supplements, should be enough to keep you healthy.

Category

Adequate Intake (AI)

CHILDREN

0-6 months

400 mg/day

7-12 months

700 mg/day

1-3 years

3,000 mg/day

4-8 years

3,800 mg/day

9-13 years

4,500 mg/day

14 years and up

4,700 mg/day

ADULTS

18 years and up

4,700 mg/day

Pregnant women

4,700 mg/day

Breastfeeding women

5,100 mg/day

Always take potassium supplements with a full glass of water or juice. There is no set upper limit for potassium. So it’s not clear exactly how much potassium you can take safely. However, very high doses of potassium can be deadly.

Can you get potassium naturally from foods?

Good natural food sources of potassium include:

Keep in mind that some types of cooking, such as boiling, can destroy the potassium in some foods.

What are the risks of taking potassium?

  • Side effects. At normal doses, potassium is fairly safe. It may cause an upset stomach. Some people have allergies to potassium supplements.
  • Interactions. Potassium supplements may not be safe if you take certain medicines for diabetes, high blood pressure or heart disease. Check with your doctor first if you take any medications before you take potassium supplements.
  • Warnings. People with kidney disease, diabetes, heart disease, Addison’s disease, stomach ulcers, or other health problems should never take potassium supplements without talking to a doctor first.
  • Overdose. Signs of a potassium overdose include confusion, tingling sensation in the limbs, low blood pressure, irregular heartbeat, weakness, and coma. Get emergency medical help immediately.

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