Potassium
The mineral that keeps your heart beating steadily and your muscles working properly — most people get too little of it, especially on modern diets.
Benefits
- +Essential for healthy heart rhythm
- +Supports healthy blood pressure (counteracts sodium)
- +Important for muscle contraction and function
- +Helps maintain fluid balance in the body
- +May reduce risk of kidney stones
- +Supports bone health
Dosage & Cost
Most potassium should come from food — supplements are meant to top off, not replace diet. If you have kidney disease or take blood pressure meds, talk to your doctor before supplementing. The adequate intake is 4700 mg/day total (mostly from food).
Side Effects
- !Too much potassium (hyperkalemia) can cause dangerous heart arrhythmias
- !Stomach irritation or nausea
- !Digestive upset
- !Risk is mainly from supplementation in people with kidney issues or on certain medications (ACE inhibitors, etc.)
Food Sources
- • Bananas
- • Sweet potatoes
- • Spinach and leafy greens
- • Avocado
- • Tomatoes
- • White beans and lentils
- • Orange juice
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.