In adults aged 20 and over, the average daily potassium intake from foods is 3,016 mg for men and 2,320 mg for women.
Potassium and your diet
The recommended potassium intake for an average adult is 4,700 milligrams (mg) per day. Many of the elements of the DASH (Dietary Approaches to Stop Hypertension) diet — fruits, vegetables, fat-free or low-fat (1 percent) dairy foods and fish — are good natural sources of potassium.
This is a great question that comes up all the time—and with good reason, because potassium can be tricky. The short answer is no, you should not take potassium supplements unless your doctor prescribes them.
99 mg of potassium is a good amount to help provide your body the nutrition it needs. The recommended daily allowance (RDA) of potassium for adults is 4,700 mg per day, so 99mg is not a lot, but it is definitely beneficial.
For adults, the AI of 4700 mg/d was set based on the evidence suggesting that potassium intake of this level lowered blood pressure, especially in salt-sensitive individuals, and prevented kidney stones.
Because lack of potassium is rare, there is no RDA or RNI for this mineral. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. Remember: The total amount of potassium that you get every day includes what you get from food and what you may take as a supplement.
Healthy people can get too much potassium from supplements. Your body just can't eliminate the excess. The Food and Drug Administration keeps over-the-counter potassium supplement dosage to less than 100 milligrams to help avoid the danger of overdosing, explains Harvard Health.
Potassium in supplements comes in many different forms— a common form is potassium chloride, but other forms used in supplements are potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate. Research has not shown that any form of potassium is better than the others.
Muscle contraction and muscle relaxation require that potassium be present in the blood. No surprise, for the fastest reflex time your potassium levels must be opptimal before training. Potassium also ensures muscle tissue growth. Without potassium, the energy released during metabolism cannot be used by the muscles.
Because lack of potassium is rare, there is no RDA or RNI for this mineral. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. Remember: The total amount of potassium that you get every day includes what you get from food and what you may take as a supplement.
An adequate intake of potassium is 3,400 milligrams (mg) per day for healthy adult males and 2,600 mg per day for healthy adult females. The table below shows specific recommendations for different age groups. The adequate intake during pregnancy is 2,900 mg, and it is 2,800 mg while breastfeeding or chestfeeding.
An adult needs between 2,000 mg and 6,000 mg (2-6 grams) of potassium a day. A person is capable of obtaining this amount by eating a well balanced diet.
How much potassium is in an egg? One large egg contains about 63 mg of potassium. 1 Eggs are considered a low-potassium food, but check with your doctor or dietitian to find out how often you should eat them.
By lowering blood pressure, increasing potassium intake can also reduce your risk for heart disease and stroke. In contrast, consuming too much sodium can raise your blood pressure. Limiting sodium intake is especially important if you have high blood pressure, also known as hypertension.
When it comes to health impact, potassium chloride is the better option because it adds beneficial potassium to the body. It's also better for use by people with hypertensive disorders as it does not add any potentially harmful salts to their diet.
2.2 Adult Dosing
Give in 2 to 5 divided doses: limit doses to 40 mEq per dose. The total daily dose should not exceed 200 mEq in a 24 hour period. Maintenance or Prophylaxis, Typical dose is 20 mEq per day. Individualize dose based upon serum potassium levels.
How much potassium is needed per day can differ depending on the individual. The recommended daily intake for the average adult is 4700 milligrams (mg), although doses of 1600 to 2000 mg a day may be adequate for some adults.
Vitamin K is often confused with potassium. It is also a key nutrient for your body, but it is not the same thing as potassium despite potassium being the letter K on the periodic table. Vitamin K is not a mineral but a vitamin that is essential for your body.
Antacids and insulin are additional medications that can interfere with potassium absorption. Certain medications, such as ACE inhibitors, nonsteroidal anti-inflammatory drugs and beta-blockers, can have the opposite effect and raise potassium levels.
Hyperkalemia occurs when potassium levels go above 5.5 mmol/L. A potassium level above 6.5 mmol/L can cause heart problems that require immediate medical attention.