Potassium is a mineral. It helps keep the right mix of fluids in your body. It also helps your nerves, muscles, and heart work properly.

What is the recommended daily amount of potassium?

The recommended daily amount of potassium varies by age. Most people need the following amount each day. Talk to your doctor if you have questions about how much potassium you need.

​Recommended daily potassium

Age	Daily potassium intake (in milligrams)
1–3 years	2,000 mg
4–8 years	2,300 mg
9–13 years (female)	2,300 mg
9–13 years (male)	2,500 mg
14–18 years (female)	2,300 mg
14–18 years (male)	3,000 mg
19 and older (female)	2,600 mg
19 and older (male)	3,400 mg

If you are pregnant, you need an extra 300 mg of potassium per day than what is usually recommended for your age. If you are breastfeeding, you need 200 mg more potassium per day than what is usually recommended for your age.

How can you get more potassium?

Here are some ways to get more of this important nutrient.

• Know which foods have potassium. Potassium is in many foods, including vegetables, fruits, and milk products. Bananas, potatoes, sweet potatoes, milk, and lentils are all good sources.
• Notice how much potassium you're getting. You can use the Nutrition Facts label on packaged or canned foods to see how much potassium is in those foods.
• Add some high-potassium foods to your meals and snacks. For example:
  • Add spinach or other leafy greens to your sandwiches.
  • Toss fresh or dried apricots into yogurt for a snack.
  • Enjoy a cup of bean soup for lunch.
  • Eat a small baked potato or sweet potato at dinner.

Are there any risks from potassium?

A potassium level that is too high or too low can be serious. It may cause symptoms such as muscle cramps or weakness, nausea, diarrhea, frequent urination, and dehydration. It may also cause issues with blood pressure, confusion, paralysis, and changes in heart rhythm. A blood or urine test can be done to find your potassium level.

Healthy kidneys keep the right amount of potassium in the blood. Your potassium level can be affected by many things, including how well your kidneys are working and certain medicines.