Which Food Items Are Potassium Rich

Which Food Items Are Potassium Rich?

Many foods are rich in potassium, including acorns, pumpkins, potatoes, spinach, bananas, oranges, avocados, lima beans, cantaloupes, tomatoes, salmon, and cod. Sweet potatoes, watermelons, and legumes are also excellent sources of potassium.

Potassium Supplements

• Type. In the marketplace, commonly found potassium supplements include potassium carbonate, potassium citrate, potassium gluconate, potassium acetate, and potassium chloride. At least 90% of potassium ingested from foods or supplements is readily absorbed in the intestines. Potassium gluconate has a less bitter taste.

• Dosage. When purchasing potassium, pay attention to product labeling. Potassium gluconate supplements may contain only 20% potassium and 80% gluconate. A 500-mg tablet of potassium gluconate may contain only 100 mg of potassium unless stated otherwise on the labeling.

• Hypertension. Potassium supplements lower blood pressure. Randomized controlled clinical studies have shown that potassium supplements taken at a dose of 1 g daily for one month lowered blood pressure from 151/93 to 138/88 in the supplement group compared to no significant change in blood pressure in the placebo group. Potassium supplements can be taken with meals to avoid nausea or vomiting.

• Hypercalcemia. Potassium supplements mitigate hypercalcemia, a high blood calcium condition that could trigger the formation of kidney stones. Potassium supplementation at a dose of 2 g daily has been found to reduce hypercalcemia by 30%.