Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to electrolyte · bp.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for electrolyte · bp.
Common for specific health goals. Check the evidence for your situation before sustaining this level.
Past the point where extra intake typically helps. Evidence for further benefit is thin.
You're at 0% of your potassium target. The biggest single-serving sources to top it off:
Principal intracellular cation. Maintains resting membrane potential of all cells and is centrally regulated by Na/K ATPase. Average US intake is roughly half the AI (4,700 mg/day) — the deficit drives blood pressure and cardiovascular risk far more than 'too much sodium' alone.
Na/K ATPase pumps K+ into cells and Na+ out, creating the gradient that supports nerve conduction, muscle contraction, and secondary active transport. Renal handling is regulated by aldosterone and plasma K+ feedback. Higher dietary K shifts urinary sodium clearance and lowers blood pressure independently of sodium reduction (DASH-Sodium trial).
Frank hypokalemia is usually drug-induced (diuretics) or GI loss (vomiting, diarrhea). Inadequate intake (under-AI) is widespread and drives blood pressure, even when serum K is normal.
Hyperkalemia is the main risk; kidneys excrete excess in healthy adults, but renal impairment, ACE inhibitors, ARBs, K-sparing diuretics, and aldosterone antagonists raise the danger. Cardiac arrhythmias are the proximate concern.
Increase food intake first — DASH-style eating (vegetables, fruits, beans, dairy) routinely doubles potassium without supplement risk. If a clinician prescribes potassium chloride or citrate, follow their dosing closely; potassium supplementation can cause arrhythmias in renal-impaired patients.
Absorbed throughout the small intestine; ~85% bioavailable from food. OTC supplements are capped at 99 mg per dose by the FDA to prevent GI ulceration; clinical doses use prescription extended-release or liquid forms.
Among the strongest dietary signals in cardiovascular epidemiology — higher dietary potassium tracks with lower stroke and all-cause mortality. The DASH dietary pattern (high K, high Ca, high Mg, lower Na, lower saturated fat) consistently outperforms sodium reduction alone for blood pressure control.
Cellular fluid balance, blood pressure regulation, muscle function.
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.
Whole foods that contribute meaningfully (≥10% DV per 100 g serving). Click any food to see its full nutrient profile and what else it brings to the table.
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