Potassium
Last updated: August 9, 2026
Benefits
An electrolyte that helps regulate fluid balance, blood pressure, and normal muscle and nerve function.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 2000 mg |
| Children 4–8 | 2300 mg |
| Boys 9–13 | 2500 mg |
| Girls 9–13 | 2300 mg |
| Males 14–18 | 3000 mg |
| Females 14–18 | 2300 mg |
| Men 19–50 | 3400 mg |
| Women 19–50 | 2600 mg |
| Men 51–70 | 3400 mg |
| Women 51–70 | 2600 mg |
| Men 71+ | 3400 mg |
| Women 71+ | 2600 mg |
| Pregnancy 14–18 | 2600 mg |
| Pregnancy 19–50 | 2900 mg |
| Lactation 14–18 | 2500 mg |
| Lactation 19–50 | 2800 mg |
Upper limit
No tolerable upper limit has been established for Potassium. That doesn't mean unlimited amounts are risk-free — it means the evidence NASEM has reviewed so far hasn't been enough to set a numeric ceiling.
Best food sources
| Serving | ||
|---|---|---|
| Bananas | — | — |
| Potatoes and sweet potatoes | — | — |
| Beans and lentils | — | — |
| Spinach | — | — |
| Avocado | — | — |
Absorption & caution
Caution: Potassium has no established upper limit for healthy adults because healthy kidneys clear the excess — so there is no ceiling line on this screen. That safety margin does not hold for everyone. If you have reduced kidney function, or take an ACE inhibitor, an ARB, or a potassium-sparing diuretic such as spironolactone, extra potassium can build up quickly and with few warning signs. Salt substitutes are usually potassium chloride and count too. Check with your clinician before adding a potassium supplement.
Body systems & goals
Body systems it supports
- Kidneys — Your kidneys quietly filter your blood and balance the minerals your body runs on, day and night. This view simply shows where those minerals are coming from today — a varied, balanced diet is what keeps the mix steady. (emerging evidence)
- Heart — Your heart beats around a hundred thousand times a day, and these nutrients support the rhythm and the healthy blood flow behind it. They help your body maintain circulation you don't have to think about. (established evidence)
- Digestion — Your gut does the daily work of turning food into fuel and keeping things moving comfortably. These nutrients support a smooth, regular rhythm and a healthy gut lining. (emerging evidence)
Goals it supports
- Hydration (established evidence)
- Better sleep (emerging evidence)
Frequently asked questions
How much Potassium do adult women need per day?
Adult women (19–50) need 2600 mg of Potassium per day, per NIH/NASEM Dietary Reference Intakes.
How much Potassium do adult men need per day?
Adult men (19–50) need 3400 mg of Potassium per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Potassium you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 2900 mg per day, compared with 2600 mg for non-pregnant adult women.
Is there an upper limit for Potassium?
No tolerable upper limit has been established for Potassium, based on current evidence reviewed by NASEM.
What foods are highest in Potassium?
Good sources include Bananas, Potatoes and sweet potatoes, Beans and lentils, Spinach, and Avocado.
How Tavita handles this
Tavita logs Potassium from both the food you eat and the supplements you take, adding both into one running daily total. There's no established upper limit for Potassium, so Tavita tracks it against the recommended amount without implying a ceiling that doesn't exist.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.