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5 Ways to Boost Your Potassium Intake

5 Ways to Boost Your Potassium Intake

Potassium is an essential mineral for all sorts of bodily processes, particularly muscle function and blood pressure regulation. The U.S. FDA recommends a daily intake of 2,600 mg of potassium for adult women and 3,400 mg for adult men. Seems like a lot, but luckily, potassium is naturally abundant in a variety of foods. Let’s dig in!

1. Coffee

Iced coffee with cream

Don’t feel too guilty for brewing that third cup of coffee even though it’s not yet 9 a.m., you’ll get a little potassium boost. Eight ounces of morning’s antidote contain about 116 mg of potassium, and if you’re like me, who instead enjoys half-and-half with a splash of coffee, you can count on 20 to 23 additional milligrams of potassium per tablespoon of creamer. The less fat in the milk, the more potassium.

2. Fruit

Apricots, cantaloupe, bananas – oh my! Treat yourself to nature’s candy when that afternoon sugar craving hits. A handful of dried apricots contains about 330 mg of potassium, a cup of cantaloupe has about 473, and a medium banana has around 422.

3. Avocado

Sliced Hass avocado

Are they fruits? Are they veggies? Who can really say? (They’re fruits.) Regardless, they’re definitely a great source of potassium, with 750 mg in one Hass avocado. Not to mention, they’re loaded with other essential nutrients, like calcium, vitamins B, E, and K, magnesium, phosphorus, zinc, copper, and manganese. Enjoy some avo for breakfast, lunch, snack time, dinner, and even dessert.

4. Vegetables

Sliced sweet potatoes with sea salt

Generally known for being nutritional powerhouses, it’s no surprise that many vegetables pack a potassium punch. A cup of cooked spinach has about 840 mg of potassium. A medium-sized sweet potato has about 541 mg. A half cup of asparagus has just over 200 mg. Eggplant, mushrooms, zucchini, broccoli – all potassium reservoirs! Do with that info what you will, but now you have no excuse to not eat your veggies.

5. Beans

Assorted beans

You really can’t go wrong with beans on your plate. One cup of cooked white, kidney, pinto, or garbanzo beans provides over 700 mg of potassium. Plus, they’re all great sources of fiber and other nutrients. I’d be remiss not to mention lentils, which are closely related to beans as part of the legume family and pack just as much potassium as their relatives, with about 730 mg in one cooked cup.

One more thing!

Perhaps you prefer tea instead of coffee. Or fruits and veggies just aren’t for you. Maybe a restrictive diet makes legumes a no-no. Whatever the case may be, you can be sure to get your daily dose of potassium with Twinlab Potassium Caps. Save 10% with code DAILYVALUE1 at checkout.


Gene Bruno is professor of nutraceutical science at Huntington University of Health Sciences and also the senior director of product innovation for Twinlab Consolidation Corporation. Bruno has bachelor's and master's degrees in nutrition, as well as a graduate diploma and master's degree in herbal medicine. As a 40-year veteran of the dietary supplement industry and award-winning formulator, he has developed natural products for dozens of dietary supplement companies; educated and trained natural product retailers and health care professionals; and written articles on nutrition, herbal medicine, nutraceuticals and integrative health issues for trade, consumer and peer-reviewed publications, as well as authoring books and textbook chapters.