How Potassium Supports Energy, Hydration, Healthy Blood Pressure, and Your Daily Needs
What Is Potassium?
- Potassium is an essential mineral and electrolyte that helps your nerves, muscles, and heart work properly. Specific benefits, and why most people are not getting enough explained below!
Are Most People Low in Potassium?
Yes, very low.
More than 90% of people don’t get enough potassium
Around 500-1000 mg below adequate intake is the average shortfall for adults, seniors and kids!
Potassium Benefits
Potassium for Blood Pressure
- Lowers blood pressure by 3–5 points or more
- Keeps your heartbeat normal
One of the most proven nutrition effects
Potassium vs Sodium (Salt)
- Too much salt can raise blood pressure
- Potassium lowers it
Balance is key, having more potassium in your diet usually means you can have a little more sodium because your body will balance.
Potassium for Blood Sugar
- Helps insulin work better, which is what controls blood sugar
Potassium for Energy
- Potassium helps your body make energy by keeping cells and muscles working properly, which lets them use fuel efficiently
Potassium For Performance
- It supports muscle contraction and prevents cramps
How Much Potassium Do You Need?
- Adults need between 3400 – 4700 mg per day, most do not hit this goal.
- Research shows most do not get enough.
- Supplementing
- 800–1000 mg/day → helpful
- 1000–1600 mg/day → strong effect
Best Potassium Foods
- Bananas
- Potatoes
- Avocados
- Fruits and vegetables
Despite these sources of potassium, most people do not get the recommended amount from food alone, supplementing with Evident Electrolytes supports you in reaching that daily goal, and improving your health!
FAQ
Does potassium lower blood pressure?
Yes, this is one of the most consistent findings in nutrition research.
How much potassium should I take daily?
Around 1000–1600 mg/day extra from supplements/foods shows best benefits.
Can I just eat a banana for my potassium?
Yes and no. Bananas have about 420 mg of potassium, so eat 8 bananas per day and you’ll hit your daily value! If you don’t like bananas that much, other foods like avocados, and a supplement like Evident Electrolytes can help hit those goals!
Studies supporting potassium supplementation (PMIDs)
15723991, 11340338, 32699017, 28358837, 9091691
Disclaimer: Always check with your doctor to make sure more potassium is safe for you! Certain kidney conditions and medications can make adding too much potassium unsafe.
Other research for our optimal minerals including Potassium, magnesium, calcium, sodium and chloride.
- Magnesium: DOI: 10.1007/s12011-018-1351-9
- Calcium DOI: 10.1007/s11154-019-09520-0
- Potassium https://www.healthdirect.gov.au/potassium
- https://www.mountsinai.org/health-library/supplement/magnesium
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://extension.okstate.edu/fact-sheets/minerals-and-the-body.html
- https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.healthline.com/health/sodium-chloride
- https://pubmed.ncbi.nlm.nih.gov/22385875/
