The average American diet contains from 3 to 7gm per day of sodium but only 2gm of potassium. This is almost the opposite of that which may be optimal. A desirable potassium intake per day is 6 to 9gm from food sources.
Maintaining a dietary sodium:potassium ratio of at least 1:4 can protect against hypertension, crippling strokes and premature death. Eating foods high in potassium and low in sodium can also help prevent kidney disease and heart problems caused by hypertension. Furthermore, a high potassium diet reduces risk of stroke and premature death – even if blood pressure doesn’t fall.
Potassium as a supplement is only available in 99mg tablets. A prescription is required for higher doses, even though an average banana may contain 500mg. The best food sources include all vegetables, especially green leafy vegetables; oranges, whole grains, sunflower seeds, mint leaves, oranges, nuts, milk, potatoes, and bananas. One milliequivalent (meq) is equal to about 64mg of potassium.
Serum levels are a fair indicator of potassium status, but the best indicator of intracellular potassium is RBC (red blood cell) potassium.
Large doses of potassium supplements can cause stomach irritation in some individuals and should be taken after meals with plenty of water. Individuals should avoid using slow-release or film-coated potassium tablets as they may increase the risk of ulcers in the small intestine.