According to Healthline, potassium is a vital mineral and electrolyte. A high potassium intake reduces the risk of overall mortality by 20 percent. Potassium transports nutrients to our cells for healthy nerve and muscle function. According to Dr. Rhonda Patrick, most high blood pressure is associated with to low potassium levels instead of too much sodium. While in this study, women with the highest potassium levels had a 16% reduced risk for ischemic stroke. We often think of calcium (or maybe vitamin D) when it comes to avoiding bone loss, but potassium is important, too. Getting enough potassium plays a role in reducing our chances of osteoporosis, and kidney stones.

The adequate intake (AI) for potassium in healthy individuals is shown in the chart, while the MNT Knowledge Center recommends that healthy adults consume even higher levels… 4,700 mg/day. And Chris Masterjohn PhD encourages that the minimum for adult women is 2300 mg/day, the minimum for adult men is 3000 mg/day, and the optimal range for all adults is 4700-1100 mg/day.Up to 97-98% of the US population has inadequate potassium levels. Either way, those on a Ketogenic diet, eating low processed foods or participating in activities that result in a lot of sweating (i.e. marathon training) are likely to need more.

National Academies of Sciences, Engineering, and Medicine. Dietary Reference, 2019

Signs of potassium deficiency:

hypertension
cardiac arrhythmia
muscular weakness and muscle cramps, weakness
constipation
depression and irritability
heart palpitations
skin problems
respiratory issues
depression
heart failure (severe deficiency)

sources of potassium:

When we think of sources of potassium, bananas often come to mind. They contain 422 mg or 9% of the AI, but what are some other options?

Avocados: Half of this fruit contains 10% of our daily potassium needs. They’re also rich in vitamin K and folate.

Sweet Potatoes: One medium-sized sweet potato contains 541 mg or 12% of your potassium AI.

Spinach: Spinach is one of the most nutrient-dense vegetables around, and one cup (156 grams) of frozen spinach contains 540 mg of potassium, while, about three cups of raw spinach contain 558 mg of potassium (both around 12% of the AI). This vegetable also packs vitamins A and K, as well as folate and magnesium.

Watermelon: With a high water content, just two wedges of watermelon will give us 640 mg of potassium ( just under 14% of the AI) . This delicious fruit is a great source of vitamins A and C, as well as magnesium.

Coconut Water: A natural alternative to sports drinks, it contains key electrolytes that help draw water into your cells. Just don’t over do it, because coconut water contains a good amount of natural sugars. One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Plus, it’s a good source of magnesium, calcium, sodium and manganese

White Beans: Examples are navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. One cup of cooked white beans gives us 829 mg of potassium — a whopping 18% of the AI , and 28–61% of the RDI for various B vitamins. Additionally, white beans are a great source of iron and plant-based protein .

Tomato Paste: Three tablespoons contain 486 mg of potassium, which is just over 10% of the AI. Tomato paste is also a good source of vitamin C and lycopene (an antioxidant that gives it the red coloring). Just watch out for tomato pastes that have added sugars!

Butternut Squash: While technically a fruit, butternut squash is cooked like a root vegetable. One cup can give us 582 mg of potassium — over 12% of the AI . Also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium

Potatoes: One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the AI. By cooking and cooling potatoes, we can get the added bonus of prebiotics to our diet!

Swiss Chard: A leafy green vegetable., swiss chard, is highly nutritious. Just one cup of cooked chard provides 961 mg or 20% of the AI for potassium…more than double the potassium in a banana! This same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A , and is a good source of fiber.

Beets: These often boiled or pickled vegetable are a great addition to salads. One cup of boiled beets can give us 518 mg of potassium, or 11% of the AI . This root veggie also contains nitrates, which have been shown to support blood vessel function and overall heart health. Beets are also an excellent source of folate, with one cup providing 34% of the RDI.

Pomegranate: A fantastic source of potassium, as one fruit can promise 666 mg. This equates to just over 14% of the AI. Notably, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits! Warning: there’s plenty of sugars in this fruit!

Surprises!

Besides the usual suspects, dairy products can be notably high in potassium. For example, my Organic Valley Grassmilk Plain Whole Milk Yogurt has 362 mg per serving (Oh, happy me!!). If dairy agrees with you (for many it doesn’t), look to adding some yogurt or other sources (I noticed Kerrygold butter and heavy cream have no potassium) as an option for increasing potassium!

Another fun discovery is that lite salt (such as Morton's), is made of potassium and sodium, so 1/2 a teaspoon (mixed in a litre of water) provides 750 mg of potassium!

important:

A good range of plant-based foods eaten daily will provide potassium. With the impact of potassium, it is important to pay attention to how much we are getting in our diet. Remember, there are certain healthy life-styles (i.e. reducing processed foods, eating Ketogenic, heavy sweating) that will increase our need for potassium (and other minerals). For those on a low-carbohydrate diet, Chris Masterjohn, PhD has created a USDA database so that we can search foods according to their potassium-to-net-carb ratio.

It is safest and best to focus on getting your potassium from foods, but if you do supplement it is best to take potassium citrate (powder, capsules); taken with food and spread evenly across meals.

Dr. Peter Attia believes it is generally UNSAFE to supplement potassium, while Chris Masterjohn, PhD says it is generally safe. I trust both, but there are times they don’t agree. Attia talks about how careful hospitals have to be when giving someone potassium and the risk of death. Masterjohn says, "Potassium supplements are very safe for most healthy people, but are not necessarily safe for people with diabetes, insulin resistance, impaired kidney function, or who are using ACE inhibitors, angiotensin receptor blockers, potassium-sparing diuretics, alpha- or beta-blockers, digitalis, heparin, the antimicrobial drugs Bactrim and pentamidine or nonsteroidal anti-inflammatory drugs (NSAIDs, such as aspirin and ibuprofen). If you fall into one of these categories, you likely have a more difficult time clearing potassium from your blood and should not take potassium supplements unless you get clearance from your doctor first." No food-related potassium toxicity has ever been reported.

Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.

The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.