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How much potassium does a woman need

Potassium is the third most abundant mineral in your body, and plays an important role in several body processes 1. However, very few people consume enough of it. Potassium is an incredibly important mineral and electrolyte. This mineral plays a necessary role in a variety of processes in the body. It is involved in muscle contractions, heart function and managing water balance 4 , 5. Despite its importance, very few people worldwide get enough of this mineral 6 , 7.

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How Much Potassium Does a Female Need?

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Postmenopausal women who eat foods higher in potassium are less likely to have strokes and die than women who eat less potassium-rich foods, according to new research in the American Heart Association's journal Stroke. But whether potassium intake could prevent stroke or death wasn't clear," said Sylvia Wassertheil-Smoller, Ph. Fruits and vegetables are good sources of potassium, and potassium not only lowers postmenopausal women's risk of stroke, but also death.

Researchers studied 90, postmenopausal women, ages 50 to 79, for an average 11 years. They looked at how much potassium the women consumed, as well as if they had strokes, including ischemic and hemorrhagic strokes, or died during the study period. Results of this study are based on potassium from food, not supplements.

Researchers suggested that higher dietary potassium intake may be more beneficial before high blood pressure develops. They also said there was no evidence of any association between potassium intake and hemorrhagic stroke, which could be related to the low number of hemorrhagic strokes in the study. The U.

Department of Agriculture recommends that women eat at least 4, mg of potassium daily. The World Health Organization's daily potassium recommendation for women is lower, at 3, mg or more.

Still, only You won't find high potassium in junk food. Some foods high in potassium include white and sweet potatoes, bananas and white beans. While increasing potassium intake is probably a good idea for most older women, there are some people who have too much potassium in their blood, which can be dangerous to the heart.

The study was observational and included only postmenopausal women. Researchers also did not take sodium intake into consideration, so the potential importance of a balance between sodium and potassium is not among the findings. Researchers said more studies are needed to determine whether potassium has the same effects on men and younger people. Materials provided by American Heart Association. Note: Content may be edited for style and length.

Science News. The researchers found: Women who ate the most potassium were 12 percent less likely to suffer stroke in general and 16 percent less likely to suffer an ischemic stroke than women who ate the least. Women who ate the most potassium were 10 percent less likely to die than those who ate the least. Among women who did not have hypertension whose blood pressure was normal and they were not on any medications for high blood pressure , those who ate the most potassium had a 27 percent lower ischemic stroke risk and 21 percent reduced risk for all stroke types, compared to women who ate the least potassium in their daily diets.

Among women with hypertension whose blood pressure was high or they were taking drugs for high blood pressure , those who ate the most potassium had a lower risk of death, but potassium intake did not lower their stroke risk. Stroke , September DOI: ScienceDaily, 4 September American Heart Association. Potassium-rich foods cut stroke, death risks among older women. Retrieved April 29, from www. However, it may not only be what foods you eat, but what foods you eat together that may be associated with your risk of dementia, Below are relevant articles that may interest you.

ScienceDaily shares links with scholarly publications in the TrendMD network and earns revenue from third-party advertisers, where indicated. Living Well. View all the latest top news in the environmental sciences, or browse the topics below:.

10 Foods High in Potassium

High-potassium foods are an essential part of any balanced diet. This is something you need to be especially aware of if you have kidney problems. Though some people need to avoid eating too many foods that are high in potassium, most healthy adults should aim for an intake of about 4, milligrams mg a day.

Potassium is an important mineral that your body needs to be healthy. Making sure you eat enough foods high in potassium is important for the health of your bones, kidneys, nerves and muscles. Read on to learn more about what foods have potassium and how much you need.

Postmenopausal women who eat foods higher in potassium are less likely to have strokes and die than women who eat less potassium-rich foods, according to new research in the American Heart Association's journal Stroke. But whether potassium intake could prevent stroke or death wasn't clear," said Sylvia Wassertheil-Smoller, Ph. Fruits and vegetables are good sources of potassium, and potassium not only lowers postmenopausal women's risk of stroke, but also death. Researchers studied 90, postmenopausal women, ages 50 to 79, for an average 11 years.

Potassium-rich foods cut stroke, death risks among older women

Potassium is an electrolyte and a mineral that's essential for the body to function normally. It helps cells and tissues grow and aids communication between nerves and muscles. Potassium also plays a role in the movement of nutrients and wastes into and out of cells. Maintaining a healthy water balance and strong bones depends on potassium as well. A diet rich in potassium also helps offset the negative effects of sodium on blood pressure. Everyone should eat foods rich in potassium every day. The Institute of Medicine of the National Academies sets adequate intake levels based on gender and age for a variety of nutrients.

Everything you need to know about potassium

A cup of cantaloupe contains about mg of potassium. I have high blood pressure, and a friend recommended that I take a potassium supplement. Is that a good idea, and if so, how much should I take? This is a great question that comes up all the time—and with good reason, because potassium can be tricky. The short answer is no, you should not take potassium supplements unless your doctor prescribes them.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view.

According to health professionals, getting enough potassium can reduce your risk of high blood pressure, heart disease, and stroke. Research suggests that consuming an optimal amount of this crucial mineral may protect against a host of ailments including cardiovascular disease, muscle wasting, osteoporosis, and kidney stones. It can help to maintain healthy blood pressure and ensure proper nerve, kidney, and heart functions. According to the Dietary Guidelines for Americans, most adults should consume 4, milligrams of potassium each day, but a study in The American Journal of Clinical Nutrition 2 found that the average potassium intake for adults is around 1, milligrams.

How Much Potassium Should Be Consumed per Day?

Though a potassium deficiency is not common, some conditions can lead your potassium levels to drop, and you may experience muscle spasms, high blood pressure, and nervous system dysfunction. We all need potassium in our bodies to regulate our metabolism, and the mineral also plays a part in digestion. It's best to check with your doctor before starting potassium supplements, as too much can be dangerously toxic to the body.

Drug information provided by: IBM Micromedex. Potassium is needed to maintain good health. Although a balanced diet usually supplies all the potassium a person needs, potassium supplements may be needed by patients who do not have enough potassium in their regular diet or have lost too much potassium because of illness or treatment with certain medicines. There is no evidence that potassium supplements are useful in the treatment of high blood pressure. Lack of potassium may cause muscle weakness, irregular heartbeat, mood changes, or nausea and vomiting. Injectable potassium is administered only by or under the supervision of your doctor.

14 Potassium-Rich Foods to Add to Your Diet

Potassium is one of the seven essential macrominerals. The human body requires at least milligrams of potassium daily to support key processes. A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke , lowers blood pressure , protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones. The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles. This MNT Knowledge Center article provides an in-depth look at recommended intake of potassium, its possible health benefits, reliable sources of potassium, the effects of consuming too much or too little potassium, and any potential health risks of consuming potassium.

Sep 4, - Most older American women do not eat the recommended amounts of They looked at how much potassium the women consumed, as well as if "Our findings suggest that women need to eat more potassium-rich foods.

Have a question? Potassium, the most abundant intracellular cation, is an essential nutrient that is naturally present in many foods and available as a dietary supplement. Potassium is present in all body tissues and is required for normal cell function because of its role in maintaining intracellular fluid volume and transmembrane electrochemical gradients [ 1 , 2 ]. Potassium has a strong relationship with sodium, the main regulator of extracellular fluid volume, including plasma volume. Most potassium resides intracellularly, and a small amount is in extracellular fluid [ ].

Should I take a potassium supplement?

It's important for normal blood pressure regulation it works in opposition to sodium. It's also needed for normal muscle growth, and for the nervous system and brain function. Baked potatoes rock the potassium world.

Food Sources of Potassium

Jump to content. Your body needs potassium to help your muscles contract, maintain fluid balance, and maintain a normal blood pressure. Normal potassium levels in the body help to keep the heart beating regularly.

Hate bananas and worry that you aren't getting enough potassium?

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Getting Enough Potassium

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The best potassium supplement

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