How much potassium per day do you need is essential to know your daily nutritional needs. Potassium is a necessary mineral in the body.
However, very fewer people reach the body’s daily potassium needs.
How to get 4700 mg of potassium per day is essential to help you get enough nutrition.
This article will tell you the amount of potassium you need per day and help you get the information necessary for your health. You also have to know about foods that high in Potassium.
What is Potassium?
Potassium is a mineral and electrolyte that is very important for the body. These nutrients can be found in a variety of whole foods, including leafy vegetables, beans, and fish, such as salmon.
There are about 98% of potassium in your body found in cells including 80% in muscle cells, while 20% in bone, liver, and red blood cells.
This mineral plays an essential role in various processes in the body because it is involved in muscle contraction, heart function, and regulating water balance.
Why are potassium supplements so low? Foods that are rich in potassium are also at low risk for high blood pressure, kidney stones, and osteoporosis.
The Benefit of potassium for Your Health
How much potassium per day is too much you need to know when you are on a diet that is rich in potassium.
It is associated with several impressive health benefits because it prevents or reduces various health problems including.
- High blood pressure: Many studies show that a diet rich in potassium can lower blood pressure, especially for people with high blood pressure.
- People with Salt sensitivity condition may experience a 10% increase in blood pressure after eating salt. Potassium-rich diets can eliminate salt sensitivity.
- Stroke: Some studies show that a diet rich in potassium can reduce the risk of stroke by 27%.
- Osteoporosis: Research has shown that a diet rich in potassium can help prevent osteoporosis, a condition associated with an increased risk of fractures.
- Kidney stones: Studies have found that a potassium-rich intake is associated with a much lower risk of kidney stones than this low-mineral diet.
The Best Potassium Food Source
The best way to increase your potassium intake is through your diet and calculate it with a daily potassium intake calculator.
Potassium is seen in a kind of whole foods like fruits and vegetables. Here are some foods that are excellent sources of potassium, and how much they contain in 3.5 ounces (100 grams).
- Beetroot, cooked: 909 mg
- Sweet potatoes, baked: 670 mg
- White potatoes roasted: 544 mg
- Soybeans, cooked: 539 mg
- Avocado: 485 mg
- Sweet potato, baked: 475 mg
- Spinach, cooked: 466 mg
- Edamame beans: 436 mg
- Salmon, cooked: 414 mg
- Banana: 358 mg
How Much Should You Take Per Day?
You need to know the best potassium supplement dosage because your daily potassium needs can depend on various factors, including health status, level of activity, and ethnicity.
When people consume more than 4,700 mg per day, there may be little or no additional health benefits.
However, there are several groups of people who may benefit more than others from meeting higher recommendations.
- Athletes: Those who take part in long and intense sports can lose a lot of potassium through sweat.
- The African-Americans: Research has found that African-American descent must consume 4,700 mg of potassium daily to eliminate salt sensitivity.
- High-risk groups: People who are at risk of developing high blood pressure, kidney stones, osteoporosis, or stroke may benefit from consuming at least 4,700 mg of potassium per day.
Should You Take Potassium Supplements?
Potassium supplements are usually not a good source of minerals.
The US Food and Drug Administration (FDA) limits over-the-counter potassium supplements to less than 100 mg per serving – only 2% from US daily recommendations.
The number of non-prescription supplements may be limited because of the risk of overdose.
Taking too much of this mineral can cause excess amounts to accumulate in the blood, known as hyperkalemia.
So you can find out information about what foods are high in potassium to avoid. In some cases, it can cause an irregular heartbeat, called cardiac arrhythmias, which can be fatal.
The study also found that potassium supplements that provide high doses can damage the intestinal lining.
On the other hand, people who are deficient or at risk of deficiency may need high-dose potassium supplements.
When this happens, your doctor may prescribe high-dose supplements and monitor each of your reactions.
How Much is Potassium Too Much?
Excess potassium in the blood is known as hyperkalemia which is characterized by a blood level higher than 5.0 mmol per liter and can be dangerous.
For healthy adults, there is no significant evidence that potassium from food can cause hyperkalemia.
Hyperkalemia generally affects people with reduced kidney function or people who take drugs that can affect kidney function.
Potassium supplements are small and easy to consume compared to food. Taking too much at once can overload the kidneys’ ability to eliminate excess potassium.
Here are some groups of people who may need fewer minerals than others.
- People that have a health problem like chronic kidney disease can increase the risk of hyperkalemia. People with that health condition should ask their doctor how much potassium is right for them.
- Those who take blood pressure medication, because some blood pressure drugs, such as ACE inhibitors, can increase the risk of hyperkalemia.
- Older adults because with age, their kidney function decreases. Older people are also more likely to take drugs that affect the risk of hyperkalemia.
Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance.
How much potassium per day is necessary because potassium intake can help reduce high blood pressure, salt sensitivity, and risk of stroke.
Besides, it can protect against osteoporosis and kidney stones. Healthy adults must consume 3,500-4,700 mg daily from food.