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Potassium Rich Foods

An important electrolyte, potassium is also the third most abundant mineral in the body. It interacts with sodium to perform a number of important functions every single day, such as balancing fluids and mineral levels within the body.

It’s why having low potassium levels can be so dangerous. Symptoms of low potassium — aka hypokalemia — are dangerous and can include severe headaches, dehydration and heart palpitations. 15 Foods High In Potassium

As of 2019, an expert committee with the National Academies of Sciences, Engineering, and Medicine established updated recommendations for potassium consumption, which can vary based on age and gender.

Here are the most recent recommendations for potassium:

0–6 months: 400 milligrams/day
7–12 months: 860 milligrams/day
1–3 years: 2,000 milligrams/day
4–8 years: 2,300 milligrams/day
9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
14–18  years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
Women who are pregnant or breastfeeding: 2,800–2,900 milligrams/day

In addition, athletes who work out for more than an hour most days may need even more potassium, and intakes vary based on muscle mass, activity levels, etc.