Potassium (K+)

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Functions

  • regulation of fluid balance
    • cells and blood
  • nerve impulse transmission
  • muscle contraction
  • function of heart and kidneys

Deficiency

  • muscle weakness
  • irregular heart beat
  • kidney damage
  • deficiency most often seen in people
    • taking diuretics
    • dehydrated from prolonged diarrhea

Good Sources

Natural

  • bananas
  • citrus fruits
  • fresh vegetables
  • potatoes
  • legumes
  • whole grains
  • milk and dairy products
  • meats, fish
  • nuts, seeds

Food Quantity mg
Banana 1 medium 422
Milk, non-fat 1 cup 406
Potato, with skin 1 medium 610
Spinach, cooked 1/2 cup 419
Sunflower seeds 1 oz 262

Artificial

  • Wheat germ

Adequate Intakes (AI)

  • Males and Females (19-51+ yrs.)
      • 4,700 mg (4.7 g )
      • 2,000 mg
  • Children
    • 10-18 yrs.
      • 2,000 mg
    • 6-9 yrs.
      • 1,600 mg
    • 2-5 yrs.
      • 1,400 mg
    • 1 yr
      • 1,000 mg
  • Infants
    • 7 mths-1 yr
      • 700 mg
    • birth-6 mths
      • 500 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • not yet determined

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not usually recommended.
  • Take only under doctors advice and supervision


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