A nutrient most people under-consume
Potassium helps balance fluids, support nerves and muscles, and is associated with healthy blood pressure. Yet NIH notes that people in the U.S. consistently consume less potassium than recommended [1]. The adult Adequate Intake is 3,400 mg for men and 2,600 mg for women [1].
Best food sources
Potassium is found across many whole foods [1]:
- Fruit: dried apricots, prunes, raisins, bananas, oranges and orange juice.
- Vegetables: potatoes, winter (acorn) squash, spinach and other greens, tomatoes.
- Legumes: lentils, kidney beans.
- Dairy and protein: milk, yogurt, salmon, and chicken.
A varied diet rich in fruits, vegetables, and legumes is the most reliable way to raise potassium — part of broader food-first guidance.
Why food, not pills, for potassium
This is a case where food is clearly preferred over supplements. Over-the-counter potassium supplements are limited in dose for safety reasons, and high potassium intake from supplements or salt substitutes can be risky:
- Salt substitutes are often potassium chloride, ranging widely in potassium per teaspoon [1].
- People with reduced kidney function or on certain [blood-pressure medicines](/learn/supplements-and-blood-pressure-medications) (ACE inhibitors, ARBs, potassium-sparing diuretics) can develop dangerously high potassium [1].
For those individuals, even food potassium may need to be managed with a care team — see supplements and kidney health.
Practical guidance
- Build potassium from fruits, vegetables, legumes, and dairy rather than pills.
- Be cautious with salt substitutes if you have kidney issues or take certain BP medicines.
- Don't self-prescribe high-dose potassium — the safe path is food for most people, and clinician guidance for those at risk of high potassium.