Potassium
- Becky
- Jul 23
- 4 min read
Updated: Aug 31
Potassium – The Heart & Muscle Mineral
Potassium is a vital mineral and electrolyte that plays a key role in maintaining healthy blood pressure, muscle function, and nerve signalling.
It works in conjunction with sodium and magnesium to balance fluids in your cells and maintain a steady heart rhythm.
Most people think about calcium or magnesium when they consider minerals, but potassium is just as important — and deficiencies are more common than you might expect.
Why Potassium Is Important
Supports Heart Health – Potassium helps regulate heart rhythm and reduce blood pressure by counteracting the effects of sodium.
Prevents Muscle Cramps – Low potassium levels are linked to muscle weakness and cramping.
Balances Fluids – It maintains your body’s water and electrolyte balance.
Nerve Function – Essential for healthy nerve signalling and muscle contractions.
Signs of Potassium Deficiency
Potassium deficiency (hypokalaemia) can develop due to a poor diet, dehydration, or excessive fluid loss (e.g., from sweating, vomiting, or diarrhoea).
Common signs include:
• Muscle weakness or cramps
• Fatigue and low energy
• Heart palpitations or irregular heartbeat
• Tingling or numbness
• Constipation
• High blood pressure
Recommended Daily Value
The Daily Value (DV) for potassium is 4,700 mg for adults and children aged 4 years and older.
WHO (World Health Organisation) recommends 3,510 mg/day (most people get only half of this amount).
(Note: Needs can be higher for athletes, people on diuretics, or those with high sodium intake.)
Top Food Sources of Potassium
Potassium is abundant in many fresh foods, especially fruits and vegetables.
Great sources include:
Potato (large 4") baked flesh and skin - 1600 mg
Avocados – 975 mg
Spinach 1 cup cooked– 420 mg
Lentils 1 cup cooked - 730 mg
Coconut water – 600 mg
Sweet potatoes, medium baked- 540 mg
Salmon 100 g – 534 mg
Bananas medium – 420 mg
Mushrooms 1 cup cooked – 320 mg
(Tip: Cooking methods matter. Boiling can reduce potassium content in vegetables, so steaming or roasting is better for retaining this mineral.)
Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)
If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for just 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.
Cronometer doesn't just track calories — it gives you a full nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on essential nutrients, such as B12, magnesium, or iron.
One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.
If you’re using my example one-day meal plans for specific vitamins and minerals, keep in mind: they're just examples to show what's possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.
Tracking your eating habits for just 5 days can give you a clearer picture of how they support your health — and where a few smart tweaks can make all the difference.
Example Meal Plan to Meet the RDI
Here’s how to get 3,500–4,000 mg of potassium in one day:
Breakfast:
1 banana (420 mg)
1 cup Greek yoghurt (240 mg)
2 handfuls of spinach in an omelette (400 mg)
Lunch:
Lentil and vegetable soup (1 cup lentils + veg = ~900 mg)
1 baked sweet potato (540 mg)
Snack:
1 cup coconut water (600 mg)
A handful of dried apricots (430 mg per ½ cup) (use the brown unsulphated dried apricots)
Dinner:
Grilled salmon (534 mg per 100 g)
1 cup roasted mushrooms (320 mg)
Side of leafy greens (200 mg)
Total: 4,000 mg potassium
Potassium Supplements – Do You Need Them?
Most people can meet their potassium needs through a diet rich in fruits, vegetables, and whole foods.
Potassium supplements are generally safe for healthy individuals (see important note below) if the total intake from food and supplements is kept under 5 grams per day, evenly distributed across meals, and always taken with food and dissolved in liquid.
If you need to supplement with potassium, always take it with food and plenty of water, along with adequate salt and magnesium, to ensure an optimal electrolyte balance and effective potassium absorption.
Potassium citrate is the best form to take.
We use Now Foods, Potassium Citrate Powder, available from Amazon here: (paid link)
Potassium chloride, found in salt substitutes, should be regarded as a way of reducing salt intake, but not the ideal way to get potassium.
Slow-release forms in capsules should be avoided, as they can damage the stomach lining. These are usually limited to 99mg doses for this reason.
Important Note
People with diabetes, insulin resistance, impaired kidney function, or who are using ACE inhibitors, angiotensin receptor blockers, potassium-sparing diuretics, alpha- or beta-blockers, digitalis, heparin, the antimicrobial drugs Bactrim and pentamidine or nonsteroidal anti-inflammatory drugs (NSAIDs, such as aspirin and ibuprofen) should not take potassium supplements at all unless authorised by their doctor.
If potassium supplementation causes your heart rate to increase, skipped beats or flutter, or if you experience confusion, tingling, numbness, weakness, or the feeling of something crawling on your skin, stop the supplement and tell your doctor.
Key Takeaways (Cheat Sheet)
• RDI: 3,500–4,700 mg/day for adults
• Best Sources: Avocados, bananas, sweet potatoes, leafy greens, lentils, salmon, coconut water
• Deficiency Signs: Cramps, fatigue, palpitations, constipation, high blood pressure
• Tip: Eat a variety of fresh vegetables, fruits, and legumes daily to hit your target naturally.
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This information is provided for educational purposes only and should not be considered medical advice.
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