Daily Requirements

• The U.S. Department of Agriculture (USDA) Food and Nutrition Information Center recommends 0.4 to 0.7 grams of potassium per day for infants, 3 to 3.8 grams of potassium per day for children under 8 years old, 4.5 to 4.7 grams of potassium per day for children 9 to 18 years old, and 4.7 grams of potassium per day for adults under most circumstances.
  
  Women who are nursing infants or who are postmenopausal require more potassium than those who are not, probably 5.1 grams of potassium per day.
  
  Potassium is depleted by medication, diarrhea and vomiting. People who have been sick require extra potassium to restore depleted potassium reserves.
  
  People who take decongestants or non-steroidal anti-inflammatory drugs on a regular basis, deplete their potassium supply and may require potassium supplements depending on the degree of potassium loss.
  
  Blood pressure drugs, such as accupril, monopril, lotensin and prinivil, deplete potassium. Kidney and adrenal gland disorders also deplete potassium.
  
  Additionally, the American Society for Nutrition states that 92 percent of the daily dietary intake of potassium is secreted in the urine.
  
  

Food Sources

• Chicken, turkey, beef, pork, soy, salmon, cod, flounder, sardines, broccoli, peas, lima beans, tomatoes, potatoes (especially potato skins), sweet potatoes and winter squashes are good sources of potassium. Citrus fruits, cantaloupe, bananas, kiwi, prunes and apricots also have significant sources of potassium. Dried apricots contain more potassium than fresh apricots. Milk, yogurt and nuts are also sources of potassium. Milk is believed to be the No. 1 source of dietary potassium.
  
  

Necessary for Potassium Absorption

• Potassium seems to be well absorbed regardless of food source, i.e. from meat, grains, vegetables or diet soda, but the potato is the one single food source with the greatest amount of dietary potassium. Americans trying to lose weight often omit potatoes from their diets as unnecessary calories or having a high glycemic index, but when they do so, they omit a significant source of dietary potassium.
  
  Vitamin D has an impact on calcium balance and potassium absorption. Potassium absorption is directly related to calcium balance, daily calcium intake, intestinal calcium absorption and renal calcium conservation, which is the reason that postmenopausal women who are osteopenic or at risk for osteoporosis need increased calcium, vitamin D and potassium.
  
  

Supplements

• The Coca Cola Co. puts potassium citrate in its diet beverages. Diet Coke contains 12 mg of potassium citrate, Coke Zero has 31 mg of potassium citrate and Sprite Zero contains 73 mg of potassium citrate. Adding these diet sodas as opposed to iced tea or coffee to the diet also increases potassium in the diet.
  
  Potassium supplements are salt alternatives. Potassium supplements contain 350 or 650 mg of potassium in 1/4 tsp. of supplement. Potassium supplements include garlic, paprika and other spices along with potassium chloride to flavor food and supplement potassium depleted from the diet by medication or a medical condition.
  
  

Maximum Dietary Potassium

• A person who takes any blood pressure drugs, decongestants or nonsteroidal anti-inflammatory drugs, or has a condition mentioned above or if for any other reason may have low serum potassium, should have their serum potassium checked regularly. Symptoms of hypopotassium, or low serum potassium, are heart palpitations and irregular heart rhythms.
  
  A person who has been sick with diarrhea or vomiting or donated blood and has temporarily lowered her potassium reserve can restore it with a baked potato or extra servings of milk and dairy products.
  
  A quick maximum potassium breakfast is a bowl of raisin bran with milk and a banana. Spinach omelettes made with milk, onion and cheese also maximize potassium.
  
  Children who have depleted their potassium reserves should consume milk, bananas and potatoes.
  
  A doctor should be consulted before using potassium supplements of either 350 mg or 650 mg strength because of the danger of high serum potassium. Some doctors prefer dietary sources of potassium rather than dietary supplements. If your serum potassium remains low, you may need a second opinion.