Potassium Needed Daily
According to the National Institute of Health’s Office of Dietary Supplements, the recommended amount of potassium needed daily for adult males over the age of 19 is 3,400 mg. Adult females over the age of 19 require 2,600 mg. [1]
How Much Potassium Do You Need?
The following figures were retrieved from the Office of Dietary Supplements in June 2023. Check the website for any changes in recommendations. [2]
Recommended Daily Potassium Allowance – Males
- Birth to 6 months – 400 mg
- Infants 7–12 months – 860 mg
- Children 1–3 years – 2,000 mg
- Children 4–8 years – 2,300 mg
- Children 9–13 years (boys) – 2,500 mg
- Teens 14–18 years (boys) – 3,000 mg
- Adults 19+ years (men) – 3,400 mg
Recommended Daily Potassium Allowance – Females
- Birth to 6 months – 400 mg
- Infants 7–12 months – 860 mg
- Children 1–3 years – 2,000 mg
- Children 4–8 years – 2,300 mg
- Children 9–13 years (girls) – 2,300 mg
- Teens 14–18 years (girls) – 2,300 mg
- Adults 19+ years (women) – 2,600 mg
- Pregnant teens – 2,600 mg
- Pregnant women – 2,900 mg
- Breastfeeding teens – 2,500 mg
- Breastfeeding women – 2,800 mg
What is Potassium?
Potassium is a macromineral that the body needs in fairly large doses. The other macrominerals include sodium, magnesium, chloride, sulfur, calcium, and phosphorous. [3] Potassium is also an electrolyte, meaning that it breaks down into ions in solution and has the ability to conduct electricity within the body. [4]
Potassium’s Role in the Body
Potassium and sodium work together to help maintain normal cell fluid levels. Potassium maintains normal fluid levels within the cells, while sodium works to maintain normal fluid levels outside of cells. This supports normal blood pressure and helps muscles to contract. [5]
Sources of Potassium
Beet greens are one of the highest sources of potassium. One cup contains more than 1300 mg. Potatoes are another good source, with over 900 mg in a medium-sized baked potato with the skin on. Swiss chard, yams, acorn squash, spinach, bananas, and avocados are all jam-packed with potassium. [6]
Can I Take Too Much Potassium?
Sticking to a potassium-rich diet is the best way to fulfill your daily potassium needs. Because too much potassium can be harmful in certain situations, the FDA limits the amount of potassium allowed in supplements to 100 mg. You shouldn’t take potassium supplements unless prescribed by your doctor. [7]
Resources
- [1] [2] National Institute of Health – Office of Dietary Supplements – “Potassium – Fact Sheet for Consumers.”
- [3] National Library of Medicine – MedlinePlus – “Minerals.”
- [4] [5] Harvard T.H. Chan – School of Public Health – “Potassium.”
- [6] USDA – Dietary Guidelines for Americans – “Food Sources of Potassium.”
- [7] Harvard Medical School – “Should I Take a Potassium Supplement?“
