Major minerals
Potassium
Electrolyte · BP
Cellular fluid balance, blood pressure regulation, muscle function.
What Potassium does
Potassium is the dominant intracellular cation; the steep gradient against extracellular sodium maintains resting membrane potential, drives every action potential, and is fundamental to cardiac, neural, and muscle function. The DV of 4,700 mg reflects an intake associated with lower blood pressure and stroke risk in observational data. Most US adults consume around 2,500–3,000 mg, well below the target. Supplementation above 99 mg per pill is restricted by the FDA because of the cardiac risk of acute hyperkalemia — food is the safer route.
Food sources of Potassium
Approximate Potassium content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Potassium |
|---|---|---|
| Baked potato (with skin) | 1 medium | 925 mg |
| Cooked salmon | 3 oz | 535 mg |
| Banana | 1 medium | 420 mg |
| White beans (cooked) | 1/2 cup | 600 mg |
| Cooked spinach | 1 cup | 840 mg |
| Avocado | 1 medium | 700 mg |
Signs of Potassium deficiency
- ●Muscle weakness, cramping, fatigue
- ●Constipation
- ●Cardiac arrhythmias (palpitations, ECG changes — flattened T waves, U waves)
- ●Severe (hypokalemia): paralysis, rhabdomyolysis, life-threatening arrhythmia
Who needs more Potassium
Groups and situations where Potassium requirements rise or status commonly runs low:
- ●Loop diuretic and thiazide users (without potassium-sparing pairing)
- ●Chronic vomiting or diarrhea
- ●Anyone with hypertension who hasn't optimized food potassium
- ●Endurance athletes with very high sweat losses (uncommon as a primary deficit)
How Potassium appears on labels
Supplement labels list Potassium under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Potassium intake:
- potassium
- potassium chloride
- potassium citrate
- potassium gluconate
Best supplements for Potassium
Top-scoring supplements in our catalog that list Potassium on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Potassium, see the full encyclopedia entry:
Electrolytes (Sodium/Potassium/Magnesium) encyclopedia entry →Guides covering Potassium
Long-form articles in our guide library that go deeper on Potassium — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Potassium?
What foods are highest in Potassium?
What is the best form of Potassium to supplement?
What are the signs of Potassium deficiency?
Who is most at risk for low Potassium?
Related major minerals
Track your full intake
Formulate's free web app aggregates Potassium (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.