How much Potassium should I take daily?
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Daily Potassium Intake Recommendations
Recommended Potassium Intake for Adults
The European Food Safety Authority (EFSA) recommends a daily potassium intake of 3,500 mg for adults. This recommendation is based on evidence showing that this level of intake has beneficial effects on blood pressure and reduces the risk of stroke1. Similarly, the nutrition societies of Germany, Austria, and Switzerland have set their estimated values for potassium intake at 4,000 mg/day for adults, considering the preventive benefits against hypertension and stroke6.
Potassium Intake for Special Populations
Pregnant and Lactating Women
For pregnant women, the EFSA suggests that the same adequate intake (AI) of 3,500 mg/day applies, as the adaptive changes during pregnancy maintain potassium homeostasis1. However, for lactating women, an increased AI of 4,000 mg/day is recommended to compensate for potassium losses through breast milk1.
Infants and Children
For infants aged 7-11 months, the AI is set at 750 mg/day. For children, the AI ranges from 800 mg/day for those aged 1-3 years to 3,500 mg/day for those aged 15-17 years1. These values are extrapolated from adult recommendations, adjusted for body size and growth needs.
Current Potassium Intake Levels
United States
In the United States, the vast majority of adults consume less potassium than recommended. Less than 2% of US adults meet the recommended intake of 4,700 mg/day2. This shortfall is concerning given the role of potassium in managing blood pressure and overall cardiovascular health.
Australia
A study on Australian pre-school children found that 54% did not meet the recommended AI of 2,000 mg/day for potassium. The main sources of potassium in their diet were milk, fruit, and vegetables3. This indicates a need for increased vegetable consumption to meet dietary recommendations.
Health Benefits of Adequate Potassium Intake
Blood Pressure and Cardiovascular Health
Multiple studies have shown that increased potassium intake is associated with significant reductions in blood pressure. A meta-analysis of randomized controlled trials found that potassium supplementation reduced systolic blood pressure (SBP) by 4.7 mm Hg and diastolic blood pressure (DBP) by 3.5 mm Hg in non-medicated patients7. The effect was more pronounced in hypertensive patients, with reductions of 6.8 mm Hg in SBP and 4.6 mm Hg in DBP7. Additionally, potassium intake has been linked to a lower incidence of stroke and other cardiovascular events8.
Sodium-to-Potassium Ratio
The sodium-to-potassium ratio is also crucial for blood pressure management. Studies indicate that a lower sodium-to-potassium ratio is associated with better blood pressure control7. Therefore, increasing potassium intake while managing sodium consumption can have synergistic benefits for cardiovascular health.
Conclusion
Adequate potassium intake is essential for maintaining optimal blood pressure and reducing the risk of stroke and other cardiovascular diseases. For adults, a daily intake of 3,500 to 4,000 mg is recommended, with higher needs for lactating women. Current intake levels in many populations fall short of these recommendations, highlighting the need for dietary adjustments to increase potassium consumption, particularly from fruits and vegetables.
Sources and full results
Most relevant research papers on this topic
Scientific opinion on Dietary Reference Values for potassium.
A potassium intake of 3,500 mg/day is considered adequate for adults, with a higher intake linked to a higher risk of stroke, while 750 mg/19 mmol/day is recommended for infants aged 7-11 months and children aged 1-17 years.
Highly CitedSodium and potassium intakes among US adults: NHANES 2003-2008.
Most US adults consume too much sodium and too little potassium, regardless of recommendations or sociodemographic or health characteristics.
Observational Study
Very Rigorous JournalHighly CitedDietary Intake and Sources of Potassium and the Relationship to Dietary Sodium in a Sample of Australian Pre-School Children
Increased vegetable consumption in pre-school children is recommended to increase dietary potassium and decrease the sodium:potassium ratio, potentially benefiting long-term health.
Observational StudyVery Rigorous JournalAssessment of Dietary Intake of Potassium in Relation to Upper Guidance Level
The Norwegian Scientific Committee for Food Safety proposes using 3000 mg/day of potassium as an upper guidance level for daily dose of supplemental potassium in adults, as this dose has not shown to cause hyperkalaemia or heart failure, and has not resulted in gastrointestinal lesions.
Sodium and potassium intake and balance in adults consuming self-selected diets.
Adults consuming self-selected diets have average sodium intake of 3.4 g/day and potassium intake of 2.8 g/day, with positive metabolic balances for sodium and potassium.
Observational StudyHighly CitedRevised Reference Values for Potassium Intake
The revised reference values for potassium intake suggest increased consumption of potassium-rich foods, with no health benefits from additional intake beyond these values.
Observational StudyDaily potassium intake and sodium-to-potassium ratio in the reduction of blood pressure: a meta-analysis of randomized controlled trials
Daily potassium supplementation significantly reduces blood pressure in non-medicated patients, with greater effects in hypertensive patients.
Meta-Analysis
Rigorous JournalHighly CitedThe Importance of Potassium in Managing Hypertension
Increasing dietary potassium intake to 4.7 g per day significantly lowers blood pressure and reduces the risk of cardiovascular events.
Meta-AnalysisHighly CitedEstimates of sodium and potassium intake.
The average American consumes 10 to 14.5 g of sodium per day, with sodium chloride from grain and cereal products and meat accounting for 50% of nondiscretionary intake.
The feasibility of meeting the WHO guidelines for sodium and potassium: a cross-national comparison study
Implementing WHO sodium-potassium guidelines is a significant challenge for global public health, with only 0.3% of adults meeting the goals in the USA, 0.5% in Mexico, 0.5% in France, and 0.1% in the UK.
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