What Is Potassium and Is It Good for Men’s Health?

What is potassium? Aside from the broad strokes knowledge you may know, like it’s naturally found in bananas and it’s great post-workout when you’ve worked up a good sweat. Do you really know what potassium is good for?

It does a lot behind the scenes, playing a crucial role in various bodily functions. And, spoiler, there are numerous foods that are actually higher in potassium than the humble banana. 

Here’s everything you need to know about what potassium is. 

What Is Potassium?

“Potassium is an electrolyte that balances fluids, regulates blood pressure, supports nerve and muscle function, and promotes heart health,” says registered dietitian Trista Best, MPH, LD. 

As such, your body relies on the mineral to maintain a healthy fluid balance within cells and regulate muscle contractions, adds Seattle-based registered dietitian nutritionist, Ginger Hultin, MS, CSO, and author of Anti-Inflammatory Diet Meal Prep.

That means potassium is responsible for keeping a healthy heart beat and contracting muscles during everyday movements, as well as more intense bouts of effort.  

Similar to beta-carotene, vitamin A, and fiber, you should get enough potassium through food intake; however, potassium supplements—available in liquids, tablets, or capsules—may be wise, if needed, and advised by a doctor. 

What Are the Benefits of Potassium?

What potassium is good for is it improves health and disease prevention, workout recovery, hydration, and overall well-being of your brain, body, and muscles.

 1. Protects Your Heart and Prevents Disease

Research links increased potassium intake with heart health benefits, such as a significant reduction in blood pressure levels, risk of heart disease and stroke, and many other age-related diseases. Potassium helps control and lower blood pressure “by counteracting the effects of sodium,” Best says. Consuming fruits and vegetables can lower blood pressure and a part of that is thanks to potassium.

2. Increases Bone Density

Potassium helps preserve bone mineral density as well as builds bone mass, strengthening and increasing density in bones and muscles. This prevents injuries from slips and falls, which become particularly concerning with age. Research published in the Journal of Clinical Endocrinology and Metabolism found potassium intake is associated with a reduced risk of osteoporosis, an age-related disease due to low bone density, later in life. 

3. Enhances Muscle Function and Training

“Potassium is particularly important for athletes because it aids in muscle contractions, prevents cramping, and supports overall performance during exercise,” Best says. That means it supports muscle strength and endurance. A study published in the Journal of Nutrition and Metabolism found potassium supplementation to improve performance and fight fatigue during exercise. Muscles also need potassium to repair and rebuild damaged tissue post-workout. 

4. Supports Hydration and Kidney Health

Potassium supports the kidneys and decreases the risk of kidney stones. “Potassium citrate, a form of potassium, is used to prevent kidney stone formation,” Best says. “It helps regulate urinary pH and decrease urinary calcium excretion, which reduces risk of stone formation.” A study published in the Journal of Urology found potassium citrate supplementation to minimize recurrence of calcium oxalate stones.

How Much Potassium Should You Consume?

“Potassium is listed as a nutrient of concern by the Dietary Guidelines for Americans because many people eat less than the recommended amount, which could be due to the fact most people need to be eating more fruits and vegetables,” Hultin says. 

Daily Recommended Intake of Potassium for Men

Curious what is a normal potassium level? The National Institutes of Health recommends a daily requirement of 3,400 milligrams of potassium for the average male.

“Active men, especially athletes, may have higher potassium needs due to increased sweating and fluid loss that’s experienced during exercise,” Best notes. How much to increase, if needed, depends on individual factors, like body size and weight, along with activity level or intensity, and fitness goals. “For active men, recommended potassium intake may range from 3,500 to 4,700 milligrams,” Best says. Meeting with a dietitian can be helpful for determining an ideal number.

Best Food Sources of Potassium

The best food sources of potassium include milk and yogurt, beans and legumes, fiber-packed starches or cereals, dried fruit, nuts and seeds, leafy greens, and fish, according to Harvard School of Public Health. Here’s a more detailed list of what to prioritize. 

Fruits

• Banana
• Avocado
• Citrus fruit
• Dried fruits (raisins, apricots)
• Cantaloupe

Bananas and dried fruit—such as apricots, prunes and raisins—all provide around 618 to 755 mg per 1/2 cup, Hultin says. For dried fruit, you can meal prep a batch of trail mix for the week, or use as toppings for baked goods, frozen treats (think Greek yogurt popsicles), oatmeal, or yogurt. Just be mindful of the amount, as dried fruit is high in sugar.  

Vegetables

• Squash (acorn, butternut)
• Leafy vegetables/greens (spinach)
• Sweet potato (and white potato)
• Beet greens

“Spinach is a nutrient-dense leafy green that has potassium, vitamins, minerals, and antioxidants, which you can add to salads, sauté, or use in smoothies,” Best says. Antioxidants speed muscle recovery, so spinach is especially covetable post-workout, when muscles need electrolytes most. “Sweet potatoes are an excellent source of potassium and nutrients, including fiber and vitamin A,” she adds. Regular white potatoes are just as good, too. “A medium baked potato offers 610 mg of potassium, so include a baked potato as a starch option for lunch or dinner, or roasted, as a side with eggs at breakfast,” Hultin says.

Nuts and Seeds

• Almonds
• Peanuts
• Pistachios

Legume

• Lentils
• Beans

Dairy

• Full-fat Greek yogurt
• Full-fat milk

“Yogurt is not only a good source of potassium, but also provides beneficial probiotics and calcium for gut and bone health,” Best says. Enjoy as is, or use it in smoothies, dips, and dressings. Choose Greek, over regular, for gut-healthy probiotics and a bigger protein punch per serving. Avoid flavored yogurt, which is often high in sugar.

Fish

• Salmon
• Halibut
• Tuna
• Snapper

Fatty fish, such as haddock and salmon, are excellent, too. “Along with potassium, salmon has omega-3 fatty acids, which benefit heart health and lower inflammation,” Best says. So, having salmon post-workout not only supplies potassium to meet daily needs, but also speeds recovery. Grill, bake, or pan sear salmon for an easy, simple, and nutritious meal.

Here’s a handy guide of the best food sources of potassium, per FoodData Central:

Signs of Potassium Deficiency

If your diet lacks potassium-rich foods, you may experience a variety of symptoms, including muscle weakness, fatigue, constipation, muscle cramps, abnormal heart rhythms, and increased blood pressure, Best notes. 

In more extreme cases, “you may struggle with bone health, increased risk of kidney stones, and high blood pressure,” Hultin adds. Signs include excessive sweating, vomiting, and diarrhea. These symptoms can further plummet potassium levels, which is why it’s advised to consume electrolytes, like potassium, after experiencing them.

“Very low potassium is called hypokalemia and is usually addressed in a hospital because it’s dangerous to health and can even be life threatening because of how it affects the heart,” Hultin explains. Hypokalemia is very rare. “Those at the highest risk of low potassium are those with inflammatory bowel disease (IBS) and people on certain medications like diuretics and laxatives,” Hultin says.

Can You Eat Too Much Potassium?

“Potassium overdose, or hyperkalemia, is rare and typically occurs in individuals with kidney problems or those taking certain medications, with potassium overdose resulting in weakness, fatigue, irregular heartbeat, and in severe cases, cardiac arrest,” she says. You don’t need to worry too much, unless you have kidney issues. 

When the body can’t properly regulate potassium or someone is taking excessive supplements, it can lead to threatening heart problems.

“As a registered dietitian nutritionist, I never recommend potassium supplementation, and instead focus on increasing food sources,” Hultin says. A physician should be the only person to advise supplementation of potassium and monitor dosage via blood labs.

Is it Possible to Test Potassium Levels?

You typically can’t check potassium levels without seeking out professional help and a blood test. There are some advanced health monitoring devices that can provide estimates of electrolyte and potassium levels through sweat analysis or other non-invasive methods, but these methods aren’t as accurate as laboratory tests and should be used with caution. “If you suspect an imbalance, consult with a healthcare professional for diagnosis and guidance,” Best suggests.

How to Quickly Boost Potassium

“I’d suggest increasing potassium levels through food, but generally there should be no need to try and raise levels quickly,” Hultin says. Eating too much (or too little) potassium is not advised and can be dangerous.

Snacking in the day helps maintain levels. Reach for dried fruits like apricots or raisins and almonds. Make sure to drink plenty of fluids, including water and electrolyte-containing coconut water. They’re portable and easy to consume on the spot or on the go.

Hydration supports electrolyte and fluid balance, including that of potassium, Best notes. Focus your efforts on sustained hydration throughout the day and especially during and after exercise. If you struggle to drink plain water, consider adding an herb like mint. 

When cooking, prioritize turmeric, parsley, and dried basil, which all have potassium, Best adds.  

Does Potassium Interact With Other Nutrients?

Sodium and potassium work together to maintain fluid balance, Best says, but the ratio should be balanced. For instance, a diet high in sodium and low in potassium can contribute to high blood pressure. 

“Many people eat too much sodium and not enough potassium, but when you bring those nutrients back into balance, often by eating less processed food and more whole plant foods, it can help with blood pressure regulation and actually bring your numbers down,” Hultin adds.

Magnesium and vitamin D matter, too. “Magnesium and potassium are involved in several physiological processes, like muscle function and nerve signaling, so adequate magnesium levels support potassium balance in the body,” Best says. Nuts, seeds, and dried fruit have magnesium. 

“Vitamin D deficiency may impair potassium absorption and utilization,” Best says. You can increase absorption by eating salmon, which has a good amount of both potassium and vitamin D.

“There are some interactions between calcium and medications like certain blood pressure and heart failure drugs or medications, used as diuretics,” Hultin says. If concerned, discuss your medications and any potential interactions related to potassium with a doctor.