Potassium
Last updated: August 9, 2026
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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 | 2,000 mg |
| Children 4–8 | 2,300 mg |
| Boys 9–13 | 2,500 mg |
| Girls 9–13 | 2,300 mg |
| Males 14–18 | 3,000 mg |
| Females 14–18 | 2,300 mg |
| Men 19–50 | 3,400 mg |
| Women 19–50 | 2,600 mg |
| Men 51–70 | 3,400 mg |
| Women 51–70 | 2,600 mg |
| Men 71+ | 3,400 mg |
| Women 71+ | 2,600 mg |
| Pregnancy 14–18 | 2,600 mg |
| Pregnancy 19–50 | 2,900 mg |
| Lactation 14–18 | 2,500 mg |
| Lactation 19–50 | 2,800 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
- 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 filter your blood around the clock, and this view shows both halves of that job. Potassium, magnesium and vitamin B6 all take part in the mineral balance your kidneys keep, so they're worth getting enough of. Sodium and phosphorus are two of the biggest things your kidneys have to clear, so those two bars read as limits — lower is easier work for them, not a gap to fill. (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 2,600 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 3,400 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 2,900 mg per day, compared with 2,600 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.