Potassium is an essential mineral that helps regulate nerve signals, supports muscle contractions–including your heartbeat–and keeps fluid levels balanced in your cells.
Despite its importance for many bodily functions, most people don’t get enough. In fact, potassium is considered a “nutrient of public health concern” in the U.S. due to widespread deficiencies.
In this article, you’ll learn what this mineral does for the body, how much you need each day, and how to get enough through diet (and not just from bananas).
What potassium does for the body
Potassium is an essential mineral and is one of the body’s main electrolytes–nutrients that carry an electric charge when dissolved in fluid.
Most potassium lives inside your cells, where it plays a vital role in how your:
- Nerves fire
- Muscles contract
- Heart maintains a steady rhythm
It also works in tandem with another well-known electrolyte in your body: sodium. Potassium helps regulate fluid balance by controlling how much water stays inside your cells, while sodium manages water outside them.
When potassium and sodium levels are balanced, your cells function optimally. But when levels are off, cells can shrink or swell, affecting your heart, kidneys, and overall health.
Health benefits of getting more potassium
Here are just a few reasons to get more potassium in your diet.
It supports healthy blood pressure
Research consistently shows that reducing sodium intake and increasing potassium can help reduce the risk of high blood pressure and stroke.
Potassium relaxes blood vessel walls and helps your body excrete excess sodium–two key actions that lessen strain on your cardiovascular system.
In fact, a recent study from the University of Waterloo in Canada found increasing the ratio of dietary potassium to sodium to be even more effective for managing blood pressure than reducing sodium intake alone.
It protects bones and kidneys
Potassium can help reduce calcium loss through urine, which could lower the risk of kidney stones and osteoporosis.
It may also support long-term kidney health–particularly in those without advanced kidney disease. It does this by controlling blood pressure and reducing oxidative stress, both of which protect against kidney damage.
It may support metabolic health
Recent research suggests potassium can also improve insulin sensitivity and support healthy blood sugar levels. It may help your cells respond better to insulin–the hormone that moves sugar out of your bloodstream and into cells for energy.
This means potassium could play a role in reducing the risk of type 2 diabetes.
How much potassium does the body need?
Depending on your age and life stage, the amount of potassium you need each day is:
- 400 mg for infants
- 2,600 mg for adult women
- 2,900 mg for pregnant women
- 2,800 mg for breastfeeding women
- 3,400 mg daily for adult men
You can ensure you’re meeting your body’s daily requirements by eating a balanced diet that includes plenty of potassium-packed foods.
How to get potassium from food
Bananas may be the most well-known source of potassium, but they’re not the richest. Many other fruits, vegetables, and proteins contain even more.
Here are some of the best choices, grouped by category:
| Vegetables | ||
| Swiss chard, cooked | 1 Cup | 961 mg |
| Potato, baked, with skin | 1 Medium | 926 mg |
| Cooked Yam | 1 Cup | 911 mg |
| Spinach, cooked | 1 Cup | 839 mg |
| Tomato juice, 100% | 1 Cup | 527 mg |
| Fruit | ||
| Prune juice, 100% | 1 Cup | 707 mg |
| Pomegranate juice, 100% | 1 Cup | 533 mg |
| Orange juice, 100% | 1 Cup | 496 mg |
| Banana | 1 Cup | 451 mg |
| Raisins | 1/4 Cup | 307 mg |
| Other | ||
| Yogurt, plain, nonfat | 8 Ounces | 625 mg |
| Milk, low fat (1 %) | 1 Cup | 366 mg |
| Sardines, canned | 3 Ounces | 338 mg |
| Beef | 3 Ounces | 288 mg |
| Pistachio nuts | 1 Ounce | 286 mg |
For most people, getting enough potassium can be as simple as eating four or five of the above foods each day.
To see a complete list of high-potassium foods, check out the Dietary Guidelines for Americans provided by the U.S. Government.
Can you get too much potassium?
While potassium is essential, too much can be harmful–especially for those with kidney disease.
When the kidneys can’t filter excess potassium from the blood, its buildup can lead to hyperkalemia, a condition that may disrupt heart rhythm and, in severe cases, become deadly.
If you have kidney issues or take blood pressure medication, check with your healthcare provider before incorporating more potassium into your diet.
Tips for maintaining potassium balance
Again, when it comes to potassium and sodium, balance is key. Sodium is also an essential electrolyte, but consuming too much can counteract potassium’s benefits.
Try to keep your daily sodium intake between 1,500 and 2,300 mg. Here are some tips to make that easier:
- Prioritize whole foods like fruits, vegetables, lean proteins, and moderate amounts of dairy.
- Limit added salt and high-sodium foods like canned soups, deli meats, and salty snacks.
- Use herbs, spices, or even citrus instead of salt to flavor meals.
- Follow an eating plan like the DASH diet, which naturally boosts potassium and limits sodium to control blood pressure.
Potassium may not get as much attention as other essential nutrients, but it’s just as critical for your health and longevity. You can likely meet your daily needs with a few smart food choices–no supplements required.
Whether you’re looking to manage high blood pressure, support your kidney health, or simply feel your best, getting enough potassium from whole foods is a simple, powerful step that can make a major difference.
References:
Potassium – Health Professional Fact Sheet
Potassium Homeostasis, Oxidative Stress, and Human Disease – PMC
Potassium Intake of the U.S. Population – FSRG Dietary Data Briefs – NCBI Bookshelf.
Increasing potassium intake to reduce blood pressure and risk of cardiovascular diseases in adults
Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis
The role of dietary potassium in hypertension and diabetes – PubMed
DASH Diet To Stop Hypertension – StatPearls – NCBI Bookshelf
Hyperkalemia – StatPearls – NCBI Bookshelf
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