Potassium (K⁺) is a mineral that is very important for your body. It helps with nerve function, muscle contractions, heart rate, and moving nutrients and waste in and out of cells (Potassium). In this article, we will explain what potassium does, why keeping the right levels is important, and which foods have potassium. Let’s get started!
What is Potassium and Why is it Important?
Potassium is an electrolyte, which means it carries an electrical charge. It is needed to keep cells working properly because it helps control the balance of fluids and the electrical charge across cell membranes. Most potassium is inside cells, and it is about 30 times more concentrated inside cells than outside. This balance is kept by the sodium-potassium pump.
This difference in potassium and sodium levels is used to create the resting membrane potential, which is like the cell’s “ready-to-go” electrical state. When a cell sends a signal, it fires an action potential. During this process, sodium flows into the cell, making the inside more positive (depolarization). Then potassium flows out, bringing the cell back to its resting state (repolarization). The action potential is the electrical signal that travels along a neuron and causes the release of neurotransmitters, which lets neurons talk to each other.
In muscle cells, potassium helps muscles relax and reset after they contract. This makes it very important for controlling both skeletal muscles (like your arms and legs) and heart muscles1. Potassium also helps control fluid balance in the body. The sodium-potassium pumps in your cells and your kidneys work together to regulate how much water is inside and around your cells.
What Happens if We Don’t Have Proper Potassium Levels?
Having too little potassium (hypokalemia) can cause many problems: constipation, heart palpitations, fatigue, muscle weakness or spasms, tingling or numbness, muscle cramps, low blood pressure, lightheadedness, abnormal heart rhythms (arrhythmias), excessive urination (polyuria), and excessive thirst (polydipsia).
Having too much potassium (hyperkalemia) is also dangerous. Symptoms include abdominal pain, diarrhea, nausea or vomiting, chest pain, heart palpitations, irregular heartbeat, and muscle weakness or numbness.
Where Do We Get Potassium From?
Some people get enough potassium from the foods and drinks they consume. Good sources include leafy greens, fruit from vines, root vegetables, citrus fruits, and bananas. Potassium is in many foods, but some regions of the globe are food deserts, which means people have limited access to fresh, nutritious foods. In many places, especially far from the equator, it can be harder to find potassium-rich foods year-round.
How Much Potassium Do We Need?
The World Health Organization (WHO) recommends about 3,500 mg of potassium per day for adults. This may vary depending on age, sex, lifestyle, and other factors. While that sounds like a lot, many foods are rich in potassium. For example, bananas have about 400 mg per 100 g, and spinach has about 600 mg per 100 g. Even with these high-potassium foods, less than 2% of Americans get the recommended amount of potassium daily, mostly because they do not eat enough fruits and vegetables.
To help meet my personal potassium needs, I like to add 150 mg of potassium from SquatchJuice Hydration. I drink it first thing in the morning with 30 oz of water. This gives my muscles and nerve cells a quick source of potassium and hydration.
Conclusion
Potassium is essential for nerve function, muscle control, heart rhythm, and fluid balance. It can help reduce cramping, regulate blood pressure, and keep you hydrated. Many people do not get enough potassium from their regular diet, often because of limited access to fresh produce. Supplements like SquatchJuice Hydration can be a convenient way to get extra potassium quickly and help your body work at its best.
-Stephen Mengoni PhD, CSCS
*Disclaimer*
The content on this blog is for general wellness and educational purposes only. It’s not a substitute for professional medical, nutrition, or health advice. While we aim to provide accurate and up-to-date information, everyone’s body and health needs are different. Always consult a qualified healthcare professional before making changes to your diet, supplement routine, or lifestyle. Using the information on this blog is at your own discretion.
References
1. Cairns, S. P. (2023). Potassium effects on skeletal muscle contraction: Are potassium-metabolic interactions required for fatigue? European Journal of Applied Physiology, 123(11), 2341–2343. https://doi.org/10.1007/s00421-023-05313-1
2. Gregor, M. (2013, May 23). 98% of American diets potassium-deficient. NutritionFacts.org. https://nutritionfacts.org/blog/98-of-american-diets-potassium-deficient/
3. Hyperkalemia (High Potassium). Cleveland Clinic. (2025a, September 25). https://my.clevelandclinic.org/health/diseases/15184-hyperkalemia-high-blood-potassium
4. Hypokalemia. Cleveland Clinic. (2025b, September 25). https://my.clevelandclinic.org/health/diseases/17740-low-potassium-levels-in-your-blood-hypokalemia
5. Pirahanchi, Y., Rishita, J., & Aeddula, N. R. (2023, March 13). Physiology, Sodium Potassium pump. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK537088/
6. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - potassium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
7. U.S. National Library of Medicine. (2009). The Public Health Effects of Food Deserts: Workshop Summary. https://www.ncbi.nlm.nih.gov/books/NBK208016/
8. U.S. National Library of Medicine. (n.d.). Potassium. MedlinePlus. https://medlineplus.gov/potassium.html
9. World Health Organization. (2013). WHO issues new guidance on dietary salt and potassium. World Health Organization. https://www.who.int/news/item/31-01-2013-who-issues-new-guidance-on-dietary-salt-and-potassium
