Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and organ functions. Potassium is found in many foods, especially fruits and vegetables. The U.S. Dietary Reference Intakes state that there is not enough evidence to establish a Recommended Dietary Allowance (RDA) for potassium, but the National Academy of Medicine has established an Adequate Intake (AI) for potassium. The AI for women 14-18 years of age is 2,300 mg daily, and for women 19+, it is 2,600 mg. For men 14-18 years of age, the AI is 3,000 mg, and for men 19+, it is 3,400 mg.
In most cases, a healthy diet provides enough potassium, especially if the diet is low in sodium. However, certain factors can decrease potassium levels, such as diarrhea, vomiting, heavy sweating, eating following a period of starvation, overconsuming laxatives, overusing diuretics, dialysis, magnesium depletion, following a keto diet, and eating clay (a type of pica) . People with any of the above risk factors may benefit from taking a potassium supplement. Most dietary supplements contain potassium salts, such as potassium citrate, phosphate, aspartate, bicarbonate, and gluconate. Different supplements contain different amounts of potassium, so people should read the individual product labels to determine the appropriate dosages.
A potassium deficiency, or hypokalemia, can lead to various health problems, including high blood pressure, a risk of kidney stones, and low calcium levels in the bones. For an otherwise healthy person, a deficiency involves having potassium levels lower than 3.5 mmol/l. A person with a mild potassium deficiency may experience constipation, fatigue, muscle weakness, or a general feeling of being unwell. If potassium levels fall below 2.5 mmol/l in an otherwise healthy person, doctors consider this to be a severe deficiency, which can cause nausea, vomiting, shortness of breath, chest pain, heart palpitations, and irregular heart rate.
