All about potassium: what is it, where is it found, and how can you prevent a deficiency?

19 october 2023

Potassium is a mineral that is found in almost all foods. This essential mineral plays a crucial role in our body. Curious about the properties and functions of potassium? Read on to discover everything you need to know about potassium: from what it is and its benefits, to food sources and how to ensure you get enough of it.

What is potassium?

Potassium, also known as potassium, is a mineral naturally present in various types of food and plays a role in maintaining healthy body functions. It is one of the electrolytes in our body, meaning it helps in the transmission of nerve impulses. Potassium is also involved in regulating the fluid balance and blood pressure in our body.

Did you know... potassium, sodium, and chloride are the main electrolytes in our body? Together, they ensure the water balance and regulate the fluid exchange between cells and tissues.

How is potassium absorbed?

Potassium is absorbed through the small intestine. Approximately 90% of the potassium from food is absorbed by our body. The body itself regulates that there is not too much or too little potassium in the blood and body cells. The kidneys ensure that the amount of potassium in the body remains constant. For example, if you consume little potassium, you will also excrete little potassium, thus minimising the loss of potassium from your body.

Where is potassium found in abundance?

Potassium is found in almost all foods. From vegetables and fruit to meat and fish, and from nuts and legumes to coffee and cocoa, almost every food we consume daily contains potassium. Some products contain more potassium than others. We have listed some important sources of potassium for you:

Spinach (558 milligrams in 100 grams of spinach)
Salmon (455 milligrams in 100 grams of salmon)
Steak (393 milligrams in a 70-gram piece of steak)
Bananas (374 milligrams in a small 100-gram banana)
Milk (240 milligrams in one glass of semi-skimmed milk)
Potatoes (240 milligrams in a medium-sized potato)
Broccoli (200 milligrams in 50 grams of cooked broccoli)
Peanuts (190 milligrams in a handful of unsalted peanuts)

Want to get your potassium in a tasty way? Enjoy a delicious banana smoothie with peanut butter and cocoa powder. Or eat a piece of salmon with spinach and potatoes.

Tip: It is better to steam your potatoes and vegetables. Potassium is lost when potatoes and vegetables are boiled in a lot of water.

What is potassium good for?

Potassium, together with sodium and chloride, ensures that nerve impulses are properly conducted and muscles can contract. Additionally, potassium plays an important role in various body functions:

Blood pressure: Potassium supports normal blood pressure.
Muscles: Potassium contributes to normal muscle function.
Nervous system: Potassium plays an important role in nerve function.

What is the recommended daily intake of potassium?

To stay healthy, the recommended daily intake of potassium for adults is 3,500 milligrams per day. Here is a handy overview of the recommended daily intake of potassium by age group:

Group	Recommended daily intake of potassium (milligrams)
6-11 months	1,100
1-2 years	1,400
2-5 years	1,800
6-9 years	2,000
Boys 9-13 years	3,300
Boys 14-17 years	3,500
Men 18 years and older	3,500
Girls 9-13 years	2,900
Girls 14-17 years	3,100
Women 18 years and older	3,500
Pregnant women	3,500
Breastfeeding women	3,100

What are the symptoms of a potassium deficiency?

Since potassium is found in almost all foods, a potassium deficiency is rare. A deficiency can occur after severe vomiting or diarrhoea.

You can recognise a potassium deficiency by:

Fatigue
Muscle weakness
Nausea
Reduced appetite
In severe cases, heart rhythm disturbances

What are the consequences of excess potassium?

Overdosing on potassium is rare in healthy individuals. It is almost impossible to consume too much potassium through normal eating or drinking because your kidneys effectively filter and excrete excess potassium via urine. However, if the kidneys do not function properly, a build-up of potassium can occur.

Certain medications, such as some diuretics and ACE inhibitors prescribed for regulating blood pressure, can also increase potassium levels in your body.

There is no established safe upper limit for potassium intake. In healthy people, no adverse health effects have been observed with long-term use of potassium chloride supplements up to a quantity of 3 grams in addition to a normal diet.

However, a daily intake of 5 to 7 grams of potassium from supplements can have negative effects on heart function. In extreme cases, an acute overdose of potassium, where someone ingests 18 grams of potassium at once and cannot excrete it sufficiently, can lead to heart failure.

Can I take potassium supplements during pregnancy?

During pregnancy, the need for potassium is not significantly different from normal. It is always advisable to consult your healthcare provider before taking supplements during pregnancy. The recommended daily intake of potassium for pregnant women is 3,500 milligrams, the same as for other adults.

In conclusion

Potassium is an essential mineral that contributes to normal blood pressure, muscle function, and the functioning of the nervous system. A good balance is important, so make sure you get enough potassium through your diet.

Do you have questions or are you looking for personal advice? Contact our health coaches via online chat or visit a store near you. Our experts are ready to help!