Minerals

Potassium

Potassium (K)

Strong

Potassium is the primary intracellular electrolyte, essential for maintaining fluid balance, nerve impulse transmission, and muscle contraction, including the heart. Adequate potassium intake helps lower blood pressure and may reduce stroke risk, yet most people do not consume enough.

How It Works

Potassium functions in critical physiological processes:

Na⁺/K⁺-ATPase: This pump maintains the electrochemical gradient across cell membranes, using 20–40% of the body’s ATP and essential for nerve impulse transmission.
Nerve Impulse Transmission: Potassium efflux repolarizes neurons after action potentials.
Muscle Contraction: Changes in potassium concentration regulate muscle cell excitability.
Cardiac Rhythm: Potassium is critical for normal heart rhythm; both hypo- and hyperkalemia can cause potentially fatal arrhythmias.
Blood Pressure: Potassium promotes sodium excretion and vasodilation, helping to lower blood pressure.
Fluid Balance: Works with sodium to regulate fluid distribution inside and outside cells.

Natural Food Sources

Food	Amount per Serving
Baked potato (with skin)	926 mg per medium
Prune juice	707 mg per cup
Prune juice	689 mg per cup
Carrot juice	595 mg per 1/2 cup
White beans	422 mg per medium
Banana	419 mg per 1/2 cup
Spinach (cooked)	542 mg per medium

Safety Information

Contraindications

Kidney disease – impaired potassium excretion can cause life-threatening hyperkalemia
Taking potassium-sparing diuretics or ACE inhibitors/ARBs - risk of hyperkalemia
Use of potassium-sparing diuretics or ACE inhibitors/ARBs – increased risk of hyperkalemia

Potential Side Effects

GI upset and nausea with concentrated supplements (common)
Diarrhea (uncommon)
Diarrhea (rare)

Typical Dosage

Optimal: 4700 mg
Range: 2600-4700 mg

Adequate Intake is about 2,600 mg for women and 3,400 mg for men (some guidelines suggest 4,700 mg for optimal blood pressure control). Over-the-counter supplements are typically limited to 99 mg per dose due to cardiac risk; food sources are preferred.

Quick Facts

Bioavailability: Potassium from food is highly bioavailable (~85–90% absorbed). Supplemental forms such as potassium citrate can also be well absorbed and are sometimes used to reduce kidney stone risk.
Half-life: Serum potassium is tightly regulated by the kidneys and hormones (aldosterone). Excess potassium is normally excreted rapidly in urine in people with healthy kidney function.
Also known as: Potassium Chloride, Potassium Citrate, Potassium Gluconate, Potassium Bicarbonate

May Help With

High Blood Pressure

Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.