Potassium is an essential mineral and electrolyte. Almost all of it sits inside your cells, where it works with sodium (which sits mostly outside the cells) to set the electrical charge across cell membranes. This balance is powered by the sodium-potassium pump and is vital for nerve signals, muscle contractions, including the heartbeat, and fluid balance.

Potassium is found in fruit, vegetables, legumes, nuts and dairy. It is absorbed efficiently in the small intestine, and the kidneys carefully control blood levels by excreting any excess. Supplements may use potassium citrate, gluconate, chloride or bicarbonate. Many Australians do not eat enough fruit and vegetables to meet their needs, and levels can be lowered by sweating, diarrhoea or some medicines such as diuretics (see NIH Office of Dietary Supplements, Potassium fact sheet).

• Helps maintain normal muscle function
• Helps maintain normal nerve function
• Helps maintain healthy fluid and electrolyte balance
• Helps relieve muscle cramps associated with low potassium when dietary intake is inadequate
• Helps maintain normal heart muscle function as part of a healthy diet

What are the best food sources of potassium?

Bananas get the attention, but potatoes, sweet potato, spinach, avocado, beans, yoghurt and oranges all provide plenty. Most people can meet their needs from a varied diet with fruit and vegetables.

Can I take too much potassium?

Yes. Too much potassium from supplements can be dangerous, especially if your kidneys are not working well. That is why potassium supplements are kept to small amounts, and you should only use them as directed.

Do not use potassium supplements if you have kidney problems or take ACE inhibitors, angiotensin receptor blockers, potassium-sparing diuretics or other medicines affecting potassium. Seek advice before use if you are pregnant or breastfeeding. Take with food and a full glass of water.

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