Potassium
Potassium is an essential mineral that supports nerve conduction, fluid balance, and muscular health — making it critical for fitness and recovery.
Potassium is a critical electrolyte that helps maintain fluid balance, support proper muscle contractions, and regulate nerve signals and blood pressure. It works closely with sodium to keep cells functioning properly and is especially important during periods of intense exercise or high heat.
Despite its importance, many people fall short of recommended potassium intake, especially if their diets lack fruits, vegetables, or legumes. Low potassium levels can cause fatigue, muscle cramps, constipation, or irregular heart rhythms in more severe cases.
You can find potassium in a variety of whole foods, including bananas, potatoes, leafy greens, beans, citrus fruits, and dairy or plant-based milks. Hydration-focused drinks like coconut water also contain natural potassium.
Recommended Daily Intake
- Women: Ages 14-18: 2,300 milligrams* Ages 19+: 2,600 milligrams*
- Men: Ages 14-18: 3,000 milligrams* Ages 19+: 3,400 milligrams*
- Upper Limit: Not known
Deficiency Symptoms
- Fatigue
- Muscle cramps or weakness
- Constipation
- Muscle paralysis and irregular heart rate (with severe hypokalemia)
Common Food Sources
- Dried fruits (raisins, apricots)
- Beans, lentils
- Potatoes
- Winter squash (acorn, butternut)
- Spinach, broccoli
- Beet greens
- Avocado
- Bananas
- Cantaloupe
- Oranges, orange juice
- Coconut water
- Tomatoes
- Dairy and plant milks (soy, almond)
- Yogurt
- Cashews, almonds
- Chicken
- Salmon