The recommended daily intake of potassium varies based on age, sex, and life stage. Here's a breakdown according to the National Institutes of Health (NIH):
Recommended Daily Potassium Intake
| Life Stage | Recommended Amount |
|---|---|
| Adults 19+ years (men) | 3,400 mg |
| Adults 19+ years (women) | 2,600 mg |
| Pregnant teens | 2,600 mg |
| Pregnant women | 2,900 mg |
Key Takeaways:
- Adult men generally require more potassium than adult women.
- Pregnant women need slightly more potassium than non-pregnant women.
- Pregnant teens require the same amount of potassium as non-pregnant women.
Why is Potassium Important?
Potassium is an essential mineral that your body needs for:
- Maintaining fluid balance: Potassium helps balance the amount of fluid inside your cells.
- Nerve signal transmission: It plays a role in nerve impulses.
- Muscle contractions: Potassium is vital for normal muscle function.
- Regulating heartbeat: It helps your heart beat regularly.
How to Get Enough Potassium?
Consuming potassium-rich foods is the best way to meet your daily needs. Some good sources include:
- Fruits: Bananas, cantaloupe, oranges, apricots
- Vegetables: Potatoes, sweet potatoes, spinach, broccoli
- Legumes: Beans, lentils
- Dairy: Milk, yogurt
- Nuts: Almonds, peanuts
It is recommended to get potassium from food sources unless otherwise advised by a healthcare professional.
