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The body needs potassium in order to function properly. The kidneys require potassium to work normally. Smooth muscle, skeletal muscle and cardiac muscle need potassium for contraction purposes. The heart, muscles and digestive system also need potassium to function. Therefore it is important to make sure that you have a diet that is high in potassium.

As with everything, there is a proper balance that is required for potassium levels. If you blood levels of potassium is too high this is a condition that is called hyperkalemia, and having to low of levels is called hypokalemia. In order for there to be a proper balance of potassium in the body you need sodium and magnesium. To much sodium will deplete the body’s supply of potassium. There are other conditions that can also throw your potassium levels out of whack. Diarrhea, malnutrition, vomiting, excessive sweating and the use of diuretics. If you consume too much alcohol or coffee can raise your potassium levels.

For the majority of people, fortifying their diets with plenty of fruits and vegetables will supply all the potassium that the body needs. The elderly though are at an increased risk of developing hyperkalemia because as we age our kidneys tend to not function as well, and the medications that they take. Medications such as ACE inhibitors and NSAIDs can impact their potassium levels.

Few people need a potassium supplement and should only take one under medical supervision.

Hypokalemia – as stated above, this condition is caused when the blood levels are to low. A person with hypokalemia experiences symptoms of weakness, low energy, stomach disturbances, muscle cramps, irregular heart rate and an abnormal EKG.

Osteoporosis – making sure that you have a diet high in potassium throughout your life will help keep bones strong. The potassium will help maintain bone mass.

High Blood Pressure – there is a direct link to potassium levels an high blood pressure. Making sure that you have a diet that provides adequate potassium, as well as calcium and proper weight management will help prevent the development of high blood pressure.

Stroke – a diet high in potassium will also help decrease the risk of stroke.

With all this talk about a “diet high in potassium” it helps to know what the best sources of potassium are. Always opting for foods that are fresh and not processed will help make sure that you are getting enough potassium. Fish, meats, vegetables, fruits, citrus juices, whole grains and dairy products. A diet balanced with a variety of fruits, veggies, cereals, milk and meats will meet the potassium needs for most people.

How much potassium do we need? Here is a list of the dietary recommendations for potassium based on age:

Pediatric

• Infants birth to 6 months: 500 mg or 13 mEq
• Infants 7 months to 12 months: 700 mg or 18 mEq
• Children 1 year: 1000 mg or 26 mEq
• Children 2 to 5 years: 1400 mg or 36 mEq
• Children 6 to 9 years: 1600 mg or 41 mEq
• Children over 10 years: 2000 mg or 51 mEq

Adult

• 2000 mg or 51 Meq, including for pregnant and nursing women.