All about potassium: what is it and where can you find it?
Potassium is a mineral found in virtually all foods. This essential mineral supports a range of functions in the body. Curious about the properties and functions of potassium? Read on to discover everything you need to know about potassium: what it is and what it’s good for, dietary sources, and how to make sure you’re getting enough.
What is potassium?
Potassium is a mineral that occurs naturally in many different foods and plays a role in maintaining healthy bodily functions. It is one of the electrolytes in our body, meaning it contributes to the normal functioning of the nervous system. Potassium also helps to maintain normal blood pressure.
Did you know… potassium, sodium and chloride are the most important electrolytes in our body?
How is potassium absorbed?
Potassium is absorbed in the small intestine. About 90% of the potassium from food is absorbed by our body. The body regulates potassium levels so there is neither too much nor too little potassium in the blood and body cells. The kidneys ensure the amount of potassium in the body remains stable. For example, if you consume little potassium, you will also excrete less potassium in your urine—helping your body lose as little potassium as possible.
Which foods are high in potassium?
Potassium is found in almost all foods. From fruit and vegetables to meat and fish, and from nuts and pulses to coffee and cocoa—nearly everything we eat every day contains some potassium. Some foods contain more than others. We’ve listed a few key sources of potassium for you:
- Spinach (558 milligrams per 100 grams of spinach)
- Salmon (455 milligrams per 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 1 glass of semi-skimmed milk)
- Potatoes (240 milligrams in a medium potato)
- Broccoli (200 milligrams in 50 grams of cooked broccoli)
- Peanuts (190 milligrams in a handful of unsalted peanuts)
Want a tasty way to get your potassium? Enjoy a delicious banana smoothie with peanut butter and cocoa powder. Or have a piece of salmon with spinach and potatoes.
Tip: It’s better to steam your potatoes and vegetables. Potassium is lost when potatoes and vegetables are boiled in lots of water.
What is potassium good for?
Potassium plays an important role in several bodily 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 amount of potassium?
To stay healthy, the recommended daily amount of potassium for adults is 3,500 milligrams per day. Here’s a handy overview of the recommended daily potassium intake by age group:
| Group | Recommended daily amount 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 aged 18 and over | 3,500 |
| Girls 9–13 years | 2,900 |
| Girls 14–17 years | 3,100 |
| Women aged 18 and over | 3,500 |
| Pregnant women | 3,500 |
| Breastfeeding women | 3,100 |
What are the consequences of too much potassium?
An overdose of potassium is rare in people in good health. It is almost impossible to consume too much potassium through normal food and drink. This is because your kidneys filter excess potassium effectively and excrete it via urine. However, if the kidneys don’t function properly, potassium can build up.
Certain medicines—such as some diuretics and ACE inhibitors prescribed to regulate blood pressure—can also increase potassium levels in your body.
No safe upper limit has been established for potassium intake. In healthy people, no adverse health effects have been observed with long-term use of potassium chloride supplements up to 3 grams in addition to the normal diet.
However, a daily intake of 5 to 7 grams of potassium from supplements may have negative effects on heart function. In extreme cases, an acute potassium overdose—where someone takes 18 grams of potassium at once and cannot excrete enough—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’s always advisable to consult your treating doctor before taking supplements during pregnancy. The recommended daily amount of potassium for pregnant women is 3,500 milligrams, the same as for other adults.
In conclusion
Potassium is an essential mineral involved in a range of bodily functions. A good balance is important, so make sure you get enough potassium through your diet.
Do you have questions or are you looking for personalised advice? Then contact our health coaches via the online chat or visit a shop near you. Our experts are ready to help!
Sources
- Voedingscentrum
- Keuringsraad, KOAG/KAG
- European Food Safety Authority (EFSA)
