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Daily Food Requirements for Potassium

Most adults and children do not receive enough potassium in their diets. Low potassium can cause muscle cramps, fatigue, irritability, chills, depression, nausea, vomiting, diarrhea, low blood pressure, insatiable thirst and headaches. Additionally, long-term potassium deficiency contributes to the risk of stroke, heart disease, cardiac arrhythmias and kidney stones. Consuming enough potassium allows your body to regulate its water balance and prevents dehydration. Daily potassium requirements differ based on age range.

  1. Ages One to Three

    • Young children between the ages of one and three should consume approximately 3,500 milligrams of potassium each day. This amount of potassium supports a young child's growing body, keeping her energized and her cells functioning properly. Ensuring that your children receives enough potassium at an early age will support a healthy heart for the rest of their life. Most food formulas for children are potassium-enriched, however those containing bananas and sweet potatoes provide an added boost of the nutrient.

    Ages Four to Eight

    • Girls and boys between the ages of four and eight should consume at least 3,800 milligrams of potassium daily. This potassium intake will support a child's body as his muscular structure continues to develop. Snacks such as raisins, orange slices, bananas and apples are potassium-rich foods that will encourage children to eat their required amounts of potassium.

    Ages Nine to Eighteen

    • As girls and boys get closer to puberty, and beyond, their potassium requirements increase. These children need to consume 4,500 milligrams of potassium daily to help them enter their adult years with healthy blood pressure and to support their increased physical activity. Serving potassium-rich foods such as orange juice, beets, potatoes, soybeans, apricots and bananas will help them reach their daily needs. Potassium supplements will also help children of this age meet their daily requirements.

    Age 19 and Up

    • Past the age of 19, potassium requirements for men and women increase to 4,700 milligrams daily. This amount will support normal daily functions and reduce the risk of age-related muscle loss. Consuming potassium-rich foods, such as tomato juice, white beans, brown rice, avocados and cantaloupes, will support your body's potassium needs. Potassium supplements will also ensure that you reach your daily requirements.

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