Last Updated - 25th June 2014
What is Dietary Potassium?
Potassium is part of the family of minerals, and belongs to the mineral sub-family known as electrolytes. Other examples of mineral electrolytes are sodium and magnesium. They are referred to as electrolytes as they all conduct electricity when dissolved in water. Potassium exists in the body as the potassium cation (element symbol 'K') with a single positive charge (K+). The recommended daily allowance ranges from 3g per day for a young baby up to 4.7g for a healthy adult. The complete suggestions for RDA are given below in the RDA section.Potassium is approximately the eighth most common element by mass (0.2%) in the human body. A typical adult weighing 60kg contains about 120g of potassium. Sulfur and chlorine (or more correctly chloride ions) content in the body is almost equivalent to potassium. Calcium and phosphorus are major minerals which are more abundant than potassium in the body. The normal amount of potassium in the body is typically between 3.5-5mMol/L (milli moles per Litre). A level below 3.5 mMol/L is classed as a deficiency in potassium.
Importance and Benefits of Potassium
It is essential for the normal function of the body and for both body growth and maintenance building muscles and transmission of nerve impulses. It is classified as an electrolyte and involved in both electrical and cellular functions. Potassium is particularly important in regulating the activity of muscles and nerves and is often a principal component of hydration drinks used for both pre and post exercise activities. Potassium is lost in excessive sweating and urine and so foods like bananas are important for sports. Furthermore, if you are suffering from vomiting or diarrhea you may require more potassium. It preserves proper alkalinity of body fluids and assists in reducing high blood pressure along with promoting healthy skin. Potassium also stimulates the kidneys to eliminate poisonous body wastes. The frequency and degree to which our muscles contract, and the degree to which our nerves become excitable, both depend heavily on the presence of potassium in the right amount. Potassium works with sodium to regulate the body's waste balance and normalize heart rhythms.Potassium RDA
The RDA for Potassium is actually an Adequate Intake. The difference is explained in the rda section here.
children 1-3 yrs 3.0 g
children 4-8 yrs 3.8 g
children 9-13 yrs 4.5 g
Males 14-70+ yrs 4.7 g
Females 14-70+ yrs 4.7 g
Pregnancy 19-50 yrs 4.7 g
Lactation 19-50 yrs 5.1 g
For further information on nutrients RDA see our complete list for recommended dietary allowance.
Deficiency of Potassium (Hypokalaemia)
A lack of potassium is also known as hypokalaemia. It can be caused by dehydration, excessive sweating or hyperhidrosis, diarrhoea or laxative overdoses or some diuretics. A lack of potassium can be as a result of a potassium deficient diet although this is not the most frequent of low potassium levels. It may result in a number of the following complications.Tiredness or muscle cramps
Fainting or nausea
Constipation
poor reflexes, tingling or numbness
nervous disorders
respiratory failure and or palpitations
cardiac arrest in extreme cases
muscle damage
Good sources of Potassium
Potassium can be found in most types of fruits, fish and whole grains. As an example a single cup of orange juice (248g) contains 496mg (0.496g) of potassium.We have sorted our nutrition database by potassium content. You can also search through for foods with Low Potassium content. So you can easily see how much Potassium is contained in different foods. You can also search through our database using the search box below or browse the potassium content by food category.