What is Potassium?
Potassium is a mineral that is part of every cell in your body. Consuming enough potassium every day is vital to feel your best and prevent chronic conditions. Potassium is also an electrolyte, so it helps conduct electrical impulses through your body.
Potassium is important for muscle and heart function, nerve transmission and maintaining fluids and electrolyte balance. Potassium helps your body build muscle, maintain growth and break down and use carbohydrates. It is also important for hydration, digestion and pH balance, which is linked to many health benefits.
Sources of Potassium
Generally, potassium comes from the foods we eat, including 100% orange juice, potatoes, tomatoes, milk, bananas and nuts.
One 8-ounce glass of 100% orange juice is a good source of potassium as it contains approximately 450-500 mg, which is about 14% of the recommended daily value.1*
Detailed Nutritional Information
Children and adults in the U.S. are not meeting potassium recommendations, and potassium is considered a nutrient of concern by the Dietary Guidelines for Americans.3,4
Why Is Potassium Good for you?
Potassium may play an important role in cardiovascular health – diets containing foods that are a good source of potassium and low in sodium may reduce the risk of high blood pressure and stroke.4
The typical western diet is high in acids (meat, cheese) and low in alkali (base; fruits and vegetables). Disturbance in pH or low intake of potassium (or high sodium intake) may lead to a loss of calcium in the urine, which can increase risk of osteoporosis and kidney stones.
Potassium and citrate found in citrus may aid in acid-base (pH) balance in the body by increasing pH (alkali) of the urine and increasing citrate excretion, which may play a role in bone mineral density and effect factors related to kidney stones.6,7
A potassium deficiency is also called hypokalemia. Many conditions can lead to hypokalemia including kidney disease, overuse of some diuretics, diarrhea and vomiting. Critical deficiencies can be life threatening and lead to extreme fatigue, muscle spasms and irregular heartbeats.
Although it is very uncommon for people with healthy diets, you can also overdose on potassium. This can be caused by taking too many supplements.
Life Stage Benefits
Below are age specific benefits potassium provides the body:
- Helps maintain proper fluid balance.
- Helps regulate normal heart beat, muscle function and energy production.
- Supports healthy blood pressure when coupled with a low sodium diet.
Kids, Teens & Young Adults
- May help maintain muscle function and a healthy cardiovascular system.
- Helps muscles function properly during physical activity.
- The combination of these potassium and organic acids, like citric acid, may help regulate acidity within the body. Unregulated, higher levels of acidity could lead to loss of calcium from bone.
- May play an important role in cardiovascular health. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.4
- Helps those who lead active lifestyles through its involvement in functions that release energy from carbohydrates and build muscles.
- Helps regulate the body’s nerve functions, heartbeat and may help maintain healthy blood pressure when coupled with a low-sodium diet.
- The combination of potassium and organic acids, like citric acid, in OJ may help your body neutralize acidity.6,7 Higher levels of acidity could lead to loss of calcium from bone, raising the risk of osteoporosis.
Learn more about the n Florida Orange Juice provides on the Nutrition Benefits page.
*Values based on a 2000 calorie diet. FDA rounding rules applied when calculating percent DV based upon 2018 rules. Information is not intended for labeling food in packaged form. USDA SR28 database entries for 90206 and 09209 were used for calculating RDI.
- A Food Labeling Guide; Guidance for Industry. FDA Center for Food Safety and Applied Nutrition. January 2013. https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/UCM265446.pdf
- USDA National Nutrient Database for Standard Reference, Release 28 (slightly revised). US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory; May 2016. https://ndb.nal.usda.gov/ndb/
- Moshfegh et al. Nutr Today. 2017; 52(S2):S52-59.
- USDA/DHHS. 2015-2020 Dietary Guidelines for Americans. Available at: http://health.gov/dietaryguidelines/2015/guidelines/.
- Potassium. MedlinePlus. National Institutes of Health US National Library of Medicine. https://medlineplus.gov/ency/article/002413.htm
- Potassium. Linus Pauling Institute Micronutrient Information Center. Oregon State University. http://lpi.oregonstate.edu/mic/minerals/potassium.
- Steiner. Urolithiasis. 2016; 44:51-56.
- Prezioso et al. Archivo Italiano di Urologia e Andrologia. 2015; 87(2):105-120.