Potassium
Body function
Fluid balance; nerve signalling; muscle contraction including heart rhythm regulation
Daily requirement
2,600 mg/day (women), 3,400 mg/day (men)
Deficiency signs
Muscle cramps or weakness, fatigue, irregular heartbeat, constipation
Excess risks
Dangerous heart rhythm disturbances at very high levels, especially with kidney impairment; caution combining supplements with potassium-sparing medications
At-risk groups
People on diuretics, those with kidney disease, heavy-sweating athletes, older adults
Supplement forms
Potassium chloride, potassium citrate; a food-first approach is generally preferred over supplements
Food sources
- Spinach (cooked) — ~838 mg potassium per cup cooked
- Lentils (cooked) — ~731 mg potassium per cup cooked
- Pistachios — ~290 mg per 30g
- Chestnuts — ~180 mg per 30g
- Lotus seeds — ~400 mg per 30g
- Ginkgo nuts — ~150 mg per 30g
- Red beans (adzuki) — ~1200 mg per cup cooked
- Avocado — ~485 mg per 100g (about half an avocado)
- Onion — ~120 mg per 80g
- Kidney beans — ~717 mg per cup cooked
- Sweet potatoes — ~440 mg per medium
- Purple sweet potatoes — ~450 mg per medium
- Potatoes — ~610 mg per medium potato
- Yam — ~670 mg per 100g cooked
- Edamame — ~675 mg per cup cooked
- Cassava — ~270 mg per 100g cooked
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.