What does potassium do in the body?

Potassium is an electrolyte, meaning it helps conduct electrical signals in the body. This is essential for proper muscle contraction, nerve communication, and maintaining a steady heartbeat.

One of potassium’s key roles is balancing fluids and working alongside sodium to regulate blood pressure. Adequate potassium intake is associated with healthier blood pressure levels and improved cardiovascular health.

It also supports:

Normal muscle function and movement

Nerve signal transmission

Heart rhythm regulation

Fluid and electrolyte balance

In simple terms, potassium helps your body stay stable, responsive, and energized.

Food sources of potassium

Potassium is widely available in many nutritious foods, especially fruits and vegetables. Some excellent sources include:

Bananas, oranges, and avocados

Leafy green vegetables and tomatoes

Potatoes and sweet potatoes

Beans and lentils

Dairy products like milk and yogurt

Fish such as salmon

Eating a variety of these foods helps ensure steady potassium intake while also providing other essential nutrients.

How much potassium do you need?

Most adults should aim for about 2,600–3,400 mg of potassium per day, depending on age and sex. However, many people consume less than recommended, often due to diets low in fruits and vegetables and high in processed foods.

Fresh, minimally processed foods naturally contain more potassium and less sodium, making them a healthier choice for maintaining balance.

Potassium and heart health

Potassium plays a particularly important role in heart health. By helping counteract the effects of excess sodium, it supports healthy blood pressure and reduces strain on the cardiovascular system.

A diet rich in potassium-containing foods is often recommended as part of heart-healthy eating patterns.

Final thoughts

Potassium is a quiet but powerful mineral that supports muscle function, fluid balance, and heart health. Including a wide range of fruits, vegetables, legumes, and dairy or alternatives in your meals can help you meet your daily needs.