Nutri Herb

Health and Wellness Library:  Potassium

a look at the health benefits of Potassium and its role in human nutrition

Also Known as

a mineral

About Potassium

Potassium is the third most abundant mineral in the body and is considered an electrolyte. The human body has about a 4 1/2 ounce supply and most of it is located inside muscle cells. Potassium serves as the ionic counterpart to other electrolytes sodium and chloride, and needs a balance of these minerals for many essential body functions. Studies have shown that potassium may help to prevent high blood pressure and may enhance the effect of antihypertensive medications. Both physical and mental stress can lead to a deficiency in potassium. Alcohol, coffee, and sugar deplete potassium levels in the body.

Nutritional Role of Potassium

Potassium assists in muscle contractions and in maintaining appropriate levels of fluid and the electrolyte balance in the body cells. It is critical to maintaining a normal heartbeat or heart rhythm. Potassium also functions in the conduction of nerve impulses and enables the body to convert glucose into energy, which is then stored in reserve by the muscles and liver.

Health Benefits of Potassium in Human Nutrition

• For oxygen to brain for mental clarity


• For chemotherapy support and immune system


• For cardiovascular system and blood pressure


• For disposal of body waste


• For allergies


• For arthritis


• For nerve impulses and muscle contractions


• For regulation of heartbeat

Natural Sources of Potassium

Potato, winter squash, tomato, celery, carrots, broccoli, watercress, avocado, banana, oranges, orange juice, raisins, watermelon, cantaloupe, prunes, fish, hamburger, lamb, pork, chicken, bran cereal, wheat flakes cereal, yogurt, milk, salt substitutes and sunflower seeds

Usage Guidelines for Potassium

The RDA for potassium is 3500 mg, and recommended dosages range from 1875-5625 mg per day. Toxicity is rare but people who have kidney disease or who have high blood pressure should consult with their doctor before taking. Symptoms of too much potassium might include nausea, muscle fatigue, or irregular heartbeat. A deficiency in potassium is not common, but symptoms of a deficiency may include weakness, irregular heartbeat, and failure to replace low levels of potassium could lead to heart failure. Most cases of deficiency can be related to use of some diuretics, or prolonged bouts of vomiting or diarrhea.

Potassium Facts for Informational Purposes Only

Readers should not use this information for self-diagnosis or self-treatment, but should always consult a medical professional regarding any medical problems and before undertaking any major dietary changes. This information is not meant to be substituted for medical advice.