Functions
- regulation of fluid balance
- cells and blood
- nerve impulse transmission
- muscle contraction
- maintains blood pressure
- function of heart and kidneys
Deficiency
- muscle weakness
- muscle spasms
- irregular heart beat
- decreased blood pressure
- edema
- decreased reflex response
- thirst
- kidney damage
-
- acne
- insomnia
- chills
- diarrhea
- impaired cognitive function
- glucose intolerance
- elevated cholesterol
- growth retardation
- deficiency most often seen in people
- taking diuretics
- dehydrated from prolonged diarrhea
Characteristic
- Mineral
Good Sources
Natural
- bananas
- citrus fruits
- fresh vegetables
- potatoes
- legumes
- whole grains
- milk and dairy products
- meats, fish
- beans
- avocados
- 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
- 10-18 yrs.
- Infants
- 7 mths-1 yr
- 700 mg
- birth-6 mths
- 500 mg
- 7 mths-1 yr
- 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.
- irregular heart rhythem
- heart failure (doses exceeding 18 g daily)
Supplementation
- Not usually recommended.
- Some recommend 3500 mg daily
- Not required to be taken with other nutrients
- Take only under doctors advice and supervision
