Potassium is a mineral required for numerous vital bodily functions, primarily involving the muscles, nerves, and heart. Maintaining healthy levels of this mineral is crucial. If the levels of potassium in your blood (as measured by a routine blood test) are either too high or too low, you can develop serious health problems.
If you take a multivitamin, you may wonder if it contains potassium — and if it’s a safe amount?
What Is Potassium?
Potassium is an essential mineral and an electrolyte necessary for maintaining fluid balance and normal blood pressure as well as helping your muscles contract, according to the National Institutes of Health (NIH).
The body also requires potassium to build proteins, break down carbohydrates, and control the electrical activity of the heart, according to MedlinePlus. Getting enough potassium can also help reduce the risk of kidney stones and bone loss, according to the NIH.
Generally speaking, potassium helps to move nutrients into your cells, Angie Kuhn, RDN, director of research and nutrition at Persona Nutrition, says.
“For example, when your body cramps up and begins to hurt, it’s calling out for electrolytes, [one of which is] potassium,” Kuhn says.
According to the NIH, age and sex determine the average recommended daily amount of potassium the body requires. Here’s that breakdown:
- Women (19 and older): 2,600 milligrams (mg)
- Men (19 and older): 3,400 mg
- Pregnant women: 2,900 mg
- Breastfeeding women: 2,800 mg
Potassium in Multivitamins
Not all multivitamins and mineral supplements contain potassium, but those that do typically provide about 80 mg. Potassium-only supplements are also available, and most contain up to 99 mg of potassium, the NIH says.
Potassium in supplements may go by different names, according to the NIH.
- Potassium chloride
- Potassium citrate
- Potassium phosphate
- Potassium aspartate
- Potassium bicarbonate
- Potassium gluconate
To get your recommended daily allowance (RDA) of potassium, it’s important to eat foods that contain the mineral. According to the NIH, good sources of potassium include red meat, poultry, fish, beans, dairy products, fruits (such as apricots, prunes, and citrus), and vegetables (such as potatoes, tomatoes, broccoli, and spinach).
Side Effects of Low and High Potassium Levels
According to the Mayo Clinic, a normal blood potassium level is 3.6 to 5.2 millimoles per liter (mmol/L). A level of less than 3.0 mmol/L puts you at risk for hypokalemia, the medical term for potassium deficiency, while a level higher than 5.2 mmol/L puts you at risk for hyperkalemia, the term for having too much potassium in the blood.
Low potassium levels may cause muscle weakness, heart palpitations, fatigue, tingling, and numbness, according to the Cleveland Clinic.
People who are at a greater risk of hypokalemia include those who take laxatives or diuretics to treat high blood pressure or heart failure, according to MedlinePlus. People who have been diagnosed with an inflammatory bowel disease or pica (characterized by persistent eating of nonnutritive substances, such as clay) are also at increased risk, according to the NIH.
If your blood test results indicate you have hypokalemia, your doctor may prescribe a potassium supplement that contains more potassium than what is allowed in a multivitamin, according to the Merck Manual.
When you have too much potassium in your bloodstream, you may experience abnormal and dangerous heart rhythms. The main causes of hyperkalemia include kidney disease, unusually high potassium consumption, and certain medications used to treat kidney disorders, according to the Merck Manual.
For moderate to severe hyperkalemia, your potassium level must be reduced immediately. Calcium is given intravenously to protect the heart, followed by insulin and glucose, which remove potassium from the blood. If these measures do not work or if people have kidney failure, dialysis may be necessary to remove the excess potassium.
