From the Guidelines
The recommended daily intake of potassium to help lower blood pressure is 4700 mg for adults, as suggested by the 2015 Dietary Guidelines for Americans 1. Consuming this amount can help counteract the effects of sodium and relax blood vessel walls, potentially lowering blood pressure. Good dietary sources include:
- Fruits and vegetables, such as bananas, potatoes, and spinach
- Low-fat dairy products, like yogurt
- Selected fish and meats
- Nuts and soy products For those with normal kidney function, getting potassium through food is preferable to supplements. If using supplements, start with lower doses and increase gradually to avoid digestive discomfort. People with kidney disease, those taking certain medications like ACE inhibitors, ARBs, or potassium-sparing diuretics, and individuals on blood pressure medications should consult their healthcare provider before increasing potassium intake, as excessive levels can be dangerous 1. A diet rich in potassium, such as the DASH diet, can help lower blood pressure and reduce the risk of cardiovascular disease 1. Increasing potassium intake can be achieved through dietary modification, and it is recommended to consume 4-5 servings of fruits and vegetables per day to meet the daily potassium needs 1.
From the Research
Recommended Daily Intake of Potassium
To help lower blood pressure, the recommended daily intake of potassium is approximately 4.7 g (120 mmol) per day, as suggested by 2. This amount has been shown to reduce systolic blood pressure by 8.0 mm Hg and diastolic blood pressure by 4.1 mm Hg.
Key Findings
- A linear dose-response relationship exists between dietary potassium intake and blood pressure reduction, with a 1.0 mm Hg reduction in systolic BP and a 0.52 mm Hg reduction in diastolic BP per 0.6 g per day increase in dietary potassium intake 2.
- Increasing potassium intake to 4.7 g per day can lower the incidence of stroke, coronary heart disease, and other cardiovascular events 2, 3.
- Potassium supplementation has been shown to decrease systolic blood pressure by 4.48 mm Hg and diastolic blood pressure by 2.96 mm Hg in hypertensive subjects 4.
- The blood-pressure lowering effect of potassium supplementation is more pronounced in individuals with lower baseline potassium intake (<90 mmol/day) and higher sodium intake (≥4 g/day) 4.
Important Considerations
- The recommended daily intake of potassium may vary depending on individual factors, such as sodium intake and overall health status 3, 5.
- Increasing potassium intake through dietary sources, such as fruits and vegetables, is generally considered safe and effective for blood pressure control 5, 6.
- However, high potassium intake may be risky for certain individuals, such as those with chronic kidney disease (CKD) stages 3-5, and should be approached with caution 3.