Vitamins and Supplements Lifestyle Guide

Potassium is a mineral that's crucial for life. Potassium is necessary for the heart, kidneys, and other organs to work normally.

Why do people take potassium?

Most people who eat a healthy diet should get enough potassium naturally. However, many Americans don't. We eat too many processed foods instead of whole foods. So the average U.S. intake of potassium is lower than it should be.

Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. For people with low potassium, doctors sometimes recommend improved diets -- or potassium supplements -- to prevent or treat some of these conditions.

Potassium deficiencies are more common in people who:

• Use certain medicines, such as diuretics and certain birth control pills
• Have physically demanding jobs
• Are athletes
• Have health conditions that affect their digestive absorption, such as Crohn's disease
• Have an eating disorder
• Smoke
• Abuse alcohol or drugs

How much potassium should you take?

The Institute of Medicine has set an adequate intake for potassium. Getting this amount of potassium from diet, with or without supplements, should be enough to keep you healthy. The FDA has determined that foods that contain at least 350 milligrams of potassium can bear the following label: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

Always take potassium supplements with a full glass of water or juice.

There is no set upper limit for potassium. So it's not clear exactly how much potassium you can take safely. However, very high doses of potassium -- about 30 times the adequate intake -- can be deadly.

Can you get potassium naturally from foods?

Good natural food sources of potassium include:

• Bananas
• Avocados
• Nuts, like almonds and peanuts
• Citrus fruits
• Leafy, green vegetables
• Milk
• Potatoes

Keep in mind that some types of cooking, such as boiling, can destroy the potassium in some foods.

What are the risks of taking potassium?

• Side effects. At normal doses, potassium is fairly safe. It may cause an upset stomach. Some people have allergies to potassium supplements.
• Interactions. Potassium supplements may not be safe if you take drugs for diabetes or heart disease. Check with your doctor.
• Warnings. People with kidney disease, diabetes, heart disease, Addison's disease, stomach ulcers, or other health problems should never take potassium supplements without talking to a doctor first.
• Overdose. Signs of a potassium overdose include confusion, tingling sensation in the limbs, low blood pressure, irregular heartbeat, weakness, and coma. Get emergency medical help.