Potassium
Type
mineral
Dosage Summary
RDA is 4,700 mg/day for adults. Best sources: potatoes (with skin), avocados, bananas, coconut water. Excess intake (over 10,000 mg) may cause hyperkalemia. Balance with sodium (2:1 ratio) and ensure adequate magnesium for optimal absorption.
Innate Stores
Forms
whole foods, capsule, powder, liquid
Potassium is an essential electrolyte critical for cellular function, working synergistically with magnesium and sodium. Modern processed diets have created widespread potassium deficiency, which is further exacerbated by magnesium depletion impairing potassium retention.
This mineral is crucial for nervous system function and muscle contractions, helping counterbalance sodium's excitatory effects. It plays a vital role in adrenal function, insulin sensitivity, and aids in cellular detoxification by flushing excess calcium from cells alongside magnesium.
Key Functions
- Regulates nerve signaling and muscle contractions
- Supports adrenal function and metabolic health
- Aids cellular detoxification with magnesium
- Enhances insulin sensitivity
- Reduces inflammation and stress response
- Supports proper hydration when balanced with sodium
Adults should aim for 4,000 mg of potassium daily, primarily from whole food sources. During healing phases or exercise, higher intake up to 10,000 mg may be beneficial. Optimal absorption requires adequate magnesium levels (5-10 mg/lb bodyweight).
Best Food Sources
- Potatoes (especially with skin)
- Avocados and bananas
- Coconut water (excellent for hydration)
- Fresh orange juice
Important Notes
- Focus on whole food sources over supplements
- Optimize magnesium levels for better potassium retention
- Consider increased needs with sweating/physical activity and stress
- Balance with sodium 2:1for optimal hydration
- Monitor for deficiency signs (cramps, fatigue, irregular heartbeat)
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.