VEGANALYZEDaily Potassium Requirement
Potassium must be consumed daily through diet as it is excreted through urine and in small amounts through feces. The human body loses 80 to 90% of potassium through urine (∼10–15 mmol/L) and 10 to 20% through feces and sweat (1 mmol potassium = 39.1 mg) 1.
Among healthy vegans, a potassium deficiency can be almost ruled out, as plant-based foods contain a high amount of potassium. Studies show that vegans have better potassium levels compared to the general population 2 34.
How Much Potassium Per Day?
For the United States, the following values have been provided as daily potassium intake recommendations 5. The AI's recommendations do not take into account individuals with impaired potassium excretion due to medical conditions (such as kidney disease) or the use of medications that hinder potassium excretion.
| Gender and Age Group | Amount in mg |
|---|---|
| Men | |
| ≥ 19 years | 3,400 |
| Women | |
| ≥ 19 years | 2,600 |
| Pregnant ≥ 19 years | 2,900 |
| Breastfeeding ≥ 19 years | 2,800 |
| Children / Adolescents | |
| 0 to 6 months | 400 |
| 7 to 12 months | 860 |
| 1 to 3 years | 2,000 |
| 4 to 8 years | 2,300 |
| Boys 9 to 13 years | 2,500 |
| Girls 9 to 13 years | 2,300 |
| Boys 14 to 18 years | 3,000 |
| Girls 14 to 18 years | 2,300 |
| Pregnant, 14 to 18 years | 2,600 |
| Breastfeeding, 14 to 18 years | 2,500 |
Athletes Need More Potassium
Potassium is lost from the body in significant amounts through sweat 6 7. It is important for athletes to replenish the lost amounts during recovery periods. Endurance athletes should make sure to consume potassium-rich foods and drinks to avoid jeopardizing their athletic performance.