Potassium

Potassium is one of the most important minerals for cardiovascular health, and one of the most consistently under-consumed in modern diets. It works in direct opposition to sodium — where sodium raises blood pressure, potassium helps lower it by relaxing blood vessel walls and supporting the kidneys in excreting excess sodium. The ratio between the two matters more for blood pressure and cardiovascular risk than sodium intake alone, which is why eating less sodium while also eating more potassium is considerably more effective than reducing sodium in isolation.

Beyond blood pressure, potassium is essential for muscle contraction and nerve signaling. It’s the primary electrolyte inside cells, maintaining the electrical gradient that enables nerve impulses to fire and muscles — including the heart — to contract properly. Low potassium produces muscle cramps, weakness, and in significant deficiency, heart rhythm abnormalities.

The gap between recommended potassium intake and what most people actually consume is substantial. The richest sources are fruits, vegetables, legumes, and dairy — foods that are underrepresented in the average diet relative to the processed and packaged foods that dominate modern eating. Bananas get most of the cultural attention as a potassium source, but sweet potatoes, avocado, spinach, lentils, and white potatoes all contain considerably more per serving.

Unlike sodium, potassium from food sources is handled well by healthy kidneys — excess is excreted rather than accumulated. People with kidney disease are an exception, as impaired kidneys struggle to regulate potassium levels, making medical guidance necessary in that context.

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Reference Card

Mineral type: Major mineral Pillar: Nourish

What it does for you

• Counterbalances sodium — supports healthy blood pressure by relaxing blood vessels and promoting sodium excretion
• Essential for muscle contraction and nerve signaling
• Primary electrolyte inside cells — maintains the electrical gradients that enable cellular function
• Supports heart rhythm and cardiovascular function

Where to get it

• Sweet potato, avocado, spinach, white potato, lentils, banana, salmon, yogurt, beans, tomato, broccoli

Considerations

• Most people consume significantly less potassium than recommended — one of the most common mineral gaps in modern diets
• The sodium to potassium ratio matters more for blood pressure than sodium intake alone — increasing potassium is as important as reducing sodium
• Processed foods are low in potassium and high in sodium — the dietary pattern that drives sodium excess simultaneously drives potassium deficiency
• People with kidney disease need medical guidance around potassium intake — healthy kidneys handle excess well, impaired kidneys do not

Signs your intake might be low

• Muscle cramps and weakness
• Fatigue and low energy
• Elevated blood pressure
• Constipation

Common myths

• Bananas are the best potassium source — bananas are a decent source but sweet potatoes, avocado, lentils, and spinach all contain significantly more potassium per serving
• Potassium supplements are a reliable way to increase intake — potassium supplements are tightly regulated in dose because of cardiac risks at high supplemental amounts; food sources are the appropriate way to increase intake for most people