{"id":537,"date":"2026-04-16T14:06:00","date_gmt":"2026-04-16T18:06:00","guid":{"rendered":"https:\/\/openintegrative.com\/blog\/?p=537"},"modified":"2026-06-15T10:12:18","modified_gmt":"2026-06-15T14:12:18","slug":"potassium-benefits-sources","status":"publish","type":"post","link":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/","title":{"rendered":"Potassium Health Benefits &amp; Good Sources"},"content":{"rendered":"\n<h2 id=\"h-key-takeaways\" class=\"wp-block-heading\"><strong>Key Takeaways<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potassium helps nerves, muscles, fluid balance, and heart rhythm.<\/li>\n\n\n\n<li>It works with sodium to keep blood pressure in a healthy range.<\/li>\n\n\n\n<li>Meat, fish, milk, and broth can all add useful potassium.<\/li>\n\n\n\n<li>Low potassium may cause weakness, cramps, or an uneven heartbeat.<\/li>\n\n\n\n<li>Whole foods are the best first step for getting more potassium.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium is a mineral the body needs each day. It helps cells hold the right amount of fluid, helps nerves send signals, and helps muscles squeeze and relax. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This mineral also works with sodium. When that balance is off, blood pressure, muscle function, and heart rhythm can suffer (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>).<\/p>\n\n\n\n<h2 id=\"h-what-potassium-does\" class=\"wp-block-heading\"><strong>What Potassium Does<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"h-\">Most potassium stays inside cells. Sodium stays more in the fluid outside cells. That split helps move water to the right place and keeps cells working as they should (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The kidneys help keep this level steady. They adjust how much potassium leaves in urine from day to day (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>).<\/p>\n\n\n\n<h3 id=\"h-nerves-amp-muscles\" class=\"wp-block-heading\">Nerves &amp; Muscles<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nerves use tiny electrical signals to send messages. Potassium helps reset the nerve after each signal so the next one can fire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muscles need that same system. That includes leg muscles, gut muscles, and the heart. When potassium drops too low, a person may feel weak, tired, shaky, or crampy. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In severe cases, heart rhythm can change (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23674806\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Weaver, 2013<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>). Potassium helps the body handle sodium. It also helps blood vessels relax. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is one reason why good potassium intake is tied to better blood pressure in many studies (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17229955\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Adrogu\u00e9 and Madias, 2007<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9168293\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Whelton et al., 1997<\/a>).<\/p>\n\n\n\n<h2 id=\"h-main-benefits\" class=\"wp-block-heading\"><strong>Main Benefits<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"600\" height=\"447\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-.webp\" alt=\"\" class=\"wp-image-1739 lazyload\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium--300x224.webp 300w\" data-sizes=\"(max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/447;\" \/><\/figure>\n\n\n\n<h3 id=\"h-healthier-blood-pressure\" class=\"wp-block-heading\">Healthier Blood Pressure<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A meta-analysis is a study that pools results from many trials. In one well known meta-analysis, oral potassium lowered blood pressure on average, with a bigger effect in people who already had high blood pressure (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9168293\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Whelton et al., 1997<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A later systematic review also found that higher potassium intake reduced blood pressure in adults with hypertension, which is the medical term for high blood pressure (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23558164\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Aburto et al., 2013<\/a>).<\/p>\n\n\n\n<h3 id=\"h-lower-stroke-risk\" class=\"wp-block-heading\">Lower Stroke Risk<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium intake has also been linked with stroke risk. In the same review by Aburto and coauthors, higher potassium intake was tied to a lower risk of stroke (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23558164\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Aburto et al., 2013<\/a>). <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another meta-analysis of long-term studies found a similar link between higher intake and lower stroke risk (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21430520\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">D\u2019Elia et al., 2011<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium helps muscles contract and then relax. That is why low levels may lead to weakness, low energy, cramps, or constipation. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The heart is also a muscle, so large drops or rises in potassium can be serious (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>). This does not mean more is always better. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Very high potassium can also be dangerous, mainly in people with kidney disease or in people using drugs that reduce potassium loss.<\/p>\n\n\n\n<h2 id=\"h-best-food-sources\" class=\"wp-block-heading\"><strong>Best Food Sources<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whole foods are the best place to start. Potassium comes in both animal and plant foods. <\/p>\n\n\n\n<div style=\"max-width:1100px;margin:20px auto;font-family:Arial,sans-serif;\">\n  <svg viewBox=\"0 0 1100 600\" width=\"100%\" height=\"auto\" role=\"img\" aria-label=\"Bar chart showing potassium content by food in milligrams per 100 grams\">\n    <style>\n      .title { font-size: 24px; font-weight: 700; fill: #111; }\n      .label { font-size: 15px; fill: #222; }\n      .value { font-size: 14px; fill: #111; }\n      .axis { stroke: #333; stroke-width: 1.5; }\n      .grid { stroke: #d9d9d9; stroke-width: 1; }\n      .tick { font-size: 13px; fill: #444; }\n      .legend-text { font-size: 13px; fill: #222; }\n    <\/style>\n\n    <text x=\"550\" y=\"40\" text-anchor=\"middle\" class=\"title\">Highest Potassium Foods, Approx. mg per 100 g<\/text>\n\n    <!-- Legend -->\n    <rect x=\"700\" y=\"55\" width=\"18\" height=\"18\" fill=\"#38b9dc\"\/>\n    <text x=\"726\" y=\"69\" class=\"legend-text\">Above median<\/text>\n    <rect x=\"850\" y=\"55\" width=\"18\" height=\"18\" fill=\"#2596be\"\/>\n    <text x=\"876\" y=\"69\" class=\"legend-text\">Below median<\/text>\n\n    <line x1=\"280\" y1=\"90\" x2=\"1020\" y2=\"90\" class=\"axis\"\/>\n    <line x1=\"280\" y1=\"90\" x2=\"280\" y2=\"540\" class=\"axis\"\/>\n\n    <line x1=\"280\" y1=\"90\" x2=\"280\" y2=\"540\" class=\"grid\"\/>\n    <line x1=\"407.4\" y1=\"90\" x2=\"407.4\" y2=\"540\" class=\"grid\"\/>\n    <line x1=\"534.8\" y1=\"90\" x2=\"534.8\" y2=\"540\" class=\"grid\"\/>\n    <line x1=\"662.2\" y1=\"90\" x2=\"662.2\" y2=\"540\" class=\"grid\"\/>\n    <line x1=\"789.6\" y1=\"90\" x2=\"789.6\" y2=\"540\" class=\"grid\"\/>\n    <line x1=\"917\" y1=\"90\" x2=\"917\" y2=\"540\" class=\"grid\"\/>\n\n    <text x=\"280\" y=\"565\" text-anchor=\"middle\" class=\"tick\">0<\/text>\n    <text x=\"407.4\" y=\"565\" text-anchor=\"middle\" class=\"tick\">200<\/text>\n    <text x=\"534.8\" y=\"565\" text-anchor=\"middle\" class=\"tick\">400<\/text>\n    <text x=\"662.2\" y=\"565\" text-anchor=\"middle\" class=\"tick\">600<\/text>\n    <text x=\"789.6\" y=\"565\" text-anchor=\"middle\" class=\"tick\">800<\/text>\n    <text x=\"917\" y=\"565\" text-anchor=\"middle\" class=\"tick\">1000<\/text>\n\n    <text x=\"270\" y=\"122\" text-anchor=\"end\" class=\"label\">Dried apricots<\/text>\n    <rect x=\"280\" y=\"108\" width=\"740\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"1028\" y=\"123\" class=\"value\">1,162<\/text>\n\n    <text x=\"270\" y=\"158\" text-anchor=\"end\" class=\"label\">Beet greens, cooked<\/text>\n    <rect x=\"280\" y=\"144\" width=\"579\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"867\" y=\"159\" class=\"value\">909<\/text>\n\n    <text x=\"270\" y=\"194\" text-anchor=\"end\" class=\"label\">Raisins<\/text>\n    <rect x=\"280\" y=\"180\" width=\"476.9\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"764.9\" y=\"195\" class=\"value\">749<\/text>\n\n    <text x=\"270\" y=\"230\" text-anchor=\"end\" class=\"label\">Almonds<\/text>\n    <rect x=\"280\" y=\"216\" width=\"466.7\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"754.7\" y=\"231\" class=\"value\">733<\/text>\n\n    <text x=\"270\" y=\"266\" text-anchor=\"end\" class=\"label\">Lentils, raw<\/text>\n    <rect x=\"280\" y=\"252\" width=\"431.1\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"719.1\" y=\"267\" class=\"value\">677<\/text>\n\n    <text x=\"270\" y=\"302\" text-anchor=\"end\" class=\"label\">Cashews<\/text>\n    <rect x=\"280\" y=\"288\" width=\"420.3\" height=\"22\" fill=\"#38b9dc\"\/>\n    <text x=\"708.3\" y=\"303\" class=\"value\">660<\/text>\n\n    <text x=\"270\" y=\"338\" text-anchor=\"end\" class=\"label\">Spinach, cooked<\/text>\n    <rect x=\"280\" y=\"324\" width=\"405\" height=\"22\" fill=\"#2596be\"\/>\n    <text x=\"693\" y=\"339\" class=\"value\">636<\/text>\n\n    <text x=\"270\" y=\"374\" text-anchor=\"end\" class=\"label\">Salmon<\/text>\n    <rect x=\"280\" y=\"360\" width=\"399.9\" height=\"22\" fill=\"#2596be\"\/>\n    <text x=\"687.9\" y=\"375\" class=\"value\">628<\/text>\n\n    <text x=\"270\" y=\"410\" text-anchor=\"end\" class=\"label\">White beans, cooked<\/text>\n    <rect x=\"280\" y=\"396\" width=\"357.1\" height=\"22\" fill=\"#2596be\"\/>\n    <text x=\"645.1\" y=\"411\" class=\"value\">561<\/text>\n\n    <text x=\"270\" y=\"446\" text-anchor=\"end\" class=\"label\">Baked potato, with skin<\/text>\n    <rect x=\"280\" y=\"432\" width=\"338\" height=\"22\" fill=\"#2596be\"\/>\n    <text x=\"626\" y=\"447\" class=\"value\">531<\/text>\n\n    <text x=\"270\" y=\"482\" text-anchor=\"end\" class=\"label\">Avocados<\/text>\n    <rect x=\"280\" y=\"468\" width=\"308.7\" height=\"22\" fill=\"#2596be\"\/>\n    <text x=\"596.7\" y=\"483\" class=\"value\">485<\/text>\n\n    <text x=\"650\" y=\"595\" text-anchor=\"middle\" class=\"label\">Milligrams per 100 grams<\/text>\n  <\/svg>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">If you eat few carbs, low sugar choices such as broth, dairy, meat, fish and some lower carb vegetables may be easier to fit into meals. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you prefer more animal foods, there are still good options. Animal foods give potassium along with protein and other minerals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good choices include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beef, lamb and pork<\/li>\n\n\n\n<li>Fish such as salmon, sardines, cod and halibut<\/li>\n\n\n\n<li>Shellfish<\/li>\n\n\n\n<li>Milk and plain yogurt<\/li>\n\n\n\n<li>Bone broth<\/li>\n\n\n\n<li>Organ meats such as liver<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Fish and dairy can help raise potassium without relying on fortified foods. Meat also adds potassium, though the amount can vary by cut and by serving size.<\/p>\n\n\n\n<h3 id=\"h-simple-meal-ideas\" class=\"wp-block-heading\">Simple Meal Ideas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A few easy ways to get more potassium from whole foods:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs with yogurt on the side<\/li>\n\n\n\n<li>Beef patty with broth<\/li>\n\n\n\n<li>Salmon with cooked squash<\/li>\n\n\n\n<li>Sardines with cucumber and kefir<\/li>\n\n\n\n<li>Roast lamb with a side of mushrooms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These meals also help reduce grazing. Spacing meals can make eating feel simpler for people who do well with one to three meals per day.<\/p>\n\n\n\n<h2 id=\"h-how-to-use-potassium-well\" class=\"wp-block-heading\"><strong>How To Use Potassium Well<\/strong><\/h2>\n\n\n\n<h3 id=\"h-think-about-sodium-too\" class=\"wp-block-heading\">Think About Sodium Too<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium does not work alone. The body needs a good sodium potassium <a href=\"https:\/\/openintegrative.com\/blog\/trace-minerals-benefits-whole-body-health\/\" type=\"post\" id=\"423\">balance<\/a>. A diet high in packaged food may push sodium up while leaving potassium low. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That mix has been tied to worse blood pressure outcomes (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23416833\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Aaron and Sanders, 2013<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17229955\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Adrogu\u00e9 and Madias, 2007<\/a>). Whole foods tend to make that balance easier to manage.<\/p>\n\n\n\n<h3 id=\"h-hydration\" class=\"wp-block-heading\">Hydration<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Heavy sweating, vomiting, or diarrhea can lower potassium. So can some drugs, such as some water pills. Poor intake on top of fluid loss can make symptoms show up faster (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Palmer, 2015<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is one reason why broth, mineral-rich meals, and enough fluid can help during hard training, heat, or illness. Still, severe symptoms need medical care.<\/p>\n\n\n\n<h3 id=\"h-supplements-need-care\" class=\"wp-block-heading\">Supplements Need Care<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium pills are not a casual add-on for everyone. They can be risky in people with kidney disease or people taking medicines that hold onto potassium. A person with muscle weakness, heart flutters, fainting, or ongoing vomiting should not try to fix that with food alone. That needs prompt medical advice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Before changing your diet, supplements, or health routine, talk with a licensed healthcare professional. For any health concerns or questions about a medical condition, get guidance from a physician or another appropriately trained clinician.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<style id=\"oi-smart-suggested-posts-css\">\n            .oi-sp,\n            .oi-sp *,\n            .oi-sp *::before,\n            .oi-sp *::after {\n                box-sizing: border-box !important;\n            }\n\n            .oi-sp {\n                display: block !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                margin: 2rem 0 !important;\n                padding: 0 !important;\n                clear: both !important;\n                font-family: inherit !important;\n                color: #111 !important;\n            }\n\n            .oi-sp-heading {\n                display: block !important;\n                width: 100% !important;\n                margin: 0 0 1rem 0 !important;\n                padding: 0 !important;\n                color: #111 !important;\n                font-size: 1.35rem !important;\n                line-height: 1.25 !important;\n                font-weight: 800 !important;\n                text-transform: none !important;\n                letter-spacing: normal !important;\n            }\n\n            .oi-sp-grid {\n                display: grid !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                min-width: 0 !important;\n                gap: 1rem !important;\n                align-items: stretch !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                list-style: none !important;\n            }\n\n            .oi-sp-grid .oi-sp-card {\n                display: flex !important;\n                flex-direction: column !important;\n                width: 100% !important;\n                min-width: 0 !important;\n                max-width: 100% !important;\n                height: auto !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                overflow: hidden !important;\n                background: #fff !important;\n                border: 1px solid #2596be !important;\n                border-radius: 14px !important;\n                box-shadow: 0 8px 24px rgba(37, 150, 190, 0.08) !important;\n                color: #111 !important;\n                text-decoration: none !important;\n            }\n\n            .oi-sp-grid .oi-sp-card:hover,\n            .oi-sp-grid .oi-sp-card:focus {\n                border-color: #38b9dc !important;\n                box-shadow: 0 10px 28px rgba(37, 150, 190, 0.14) !important;\n                color: #111 !important;\n                text-decoration: none !important;\n            }\n\n            .oi-sp-thumb {\n                display: block !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                height: auto !important;\n                aspect-ratio: 16 \/ 9 !important;\n                overflow: hidden !important;\n                background: #fafbfb !important;\n                border-bottom: 1px solid #c9f6f9 !important;\n                margin: 0 !important;\n                padding: 0 !important;\n            }\n\n            .oi-sp-thumb img {\n                display: block !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                height: 100% !important;\n                min-height: 0 !important;\n                max-height: none !important;\n                object-fit: cover !important;\n                object-position: center center !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                border: 0 !important;\n                border-radius: 0 !important;\n                box-shadow: none !important;\n            }\n\n            .oi-sp-body {\n                display: flex !important;\n                flex-direction: column !important;\n                width: 100% !important;\n                gap: 0.65rem !important;\n                margin: 0 !important;\n                padding: 0.95rem !important;\n            }\n\n            .oi-sp-title {\n                display: block !important;\n                width: 100% !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                color: #111 !important;\n                font-size: 1.02rem !important;\n                line-height: 1.32 !important;\n                font-weight: 800 !important;\n                text-decoration: none !important;\n                text-transform: none !important;\n                letter-spacing: normal !important;\n            }\n\n            .oi-sp-excerpt {\n                display: block !important;\n                width: 100% !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                color: #333 !important;\n                font-size: 0.9rem !important;\n                line-height: 1.5 !important;\n                font-weight: 400 !important;\n                text-decoration: none !important;\n                text-transform: none !important;\n                letter-spacing: normal !important;\n            }\n\n            .oi-sp-read {\n                display: block !important;\n                width: 100% !important;\n                margin: 0.05rem 0 0 0 !important;\n                padding: 0 !important;\n                color: #2596be !important;\n                font-size: 0.9rem !important;\n                line-height: 1.2 !important;\n                font-weight: 800 !important;\n                text-decoration: none !important;\n            }\n\n            .oi-sp-grid .oi-sp-card,\n            .oi-sp-grid .oi-sp-card div {\n                white-space: normal !important;\n                word-break: normal !important;\n                overflow-wrap: anywhere !important;\n            }\n\n            .oi-sp-smart .oi-sp-grid,\n            .oi-sp-similar .oi-sp-grid,\n            .oi-sp-related .oi-sp-grid,\n            .oi-sp-cornerstone .oi-sp-grid,\n            .oi-sp-pillar .oi-sp-grid,\n            .oi-sp-hub .oi-sp-grid,\n            .oi-sp-recent .oi-sp-grid,\n            .oi-sp-trending .oi-sp-grid {\n                grid-template-columns: repeat(3, minmax(0, 1fr)) !important;\n                gap: 1rem !important;\n            }\n\n            .oi-sp-top {\n                margin: 1.25rem 0 !important;\n            }\n\n            .oi-sp-top .oi-sp-heading {\n                margin: 0 0 0.85rem 0 !important;\n                font-size: 1.15rem !important;\n                line-height: 1.25 !important;\n                font-weight: 800 !important;\n            }\n\n            .oi-sp-top .oi-sp-grid {\n                display: flex !important;\n                flex-direction: column !important;\n                align-items: stretch !important;\n                justify-content: flex-start !important;\n                width: 100% !important;\n                gap: 0 !important;\n                margin: 0 !important;\n                padding: 0 !important;\n            }\n\n            .oi-sp-top .oi-sp-card {\n                display: flex !important;\n                flex-direction: column !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                margin: 0 0 1.15rem 0 !important;\n                border-radius: 12px !important;\n            }\n\n            .oi-sp-top .oi-sp-card:last-child {\n                margin-bottom: 0 !important;\n            }\n\n            .oi-sp-top .oi-sp-thumb {\n                aspect-ratio: 16 \/ 9 !important;\n            }\n\n            .oi-sp-top .oi-sp-body {\n                display: flex !important;\n                flex-direction: column !important;\n                gap: 0.65rem !important;\n                padding: 0.9rem !important;\n            }\n\n            .oi-sp-top .oi-sp-title {\n                display: block !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                font-size: 1rem !important;\n                line-height: 1.35 !important;\n                font-weight: 900 !important;\n            }\n\n            .oi-sp-top .oi-sp-excerpt {\n                display: block !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                font-size: 0.8rem !important;\n                line-height: 1.55 !important;\n                font-weight: 400 !important;\n            }\n\n            .oi-sp-top .oi-sp-read {\n                display: block !important;\n                margin: 0 !important;\n                padding: 0 !important;\n                font-size: 0.82rem !important;\n                line-height: 1.25 !important;\n                font-weight: 800 !important;\n            }\n\n            @media (max-width: 900px) {\n                .oi-sp-smart .oi-sp-grid,\n                .oi-sp-similar .oi-sp-grid,\n                .oi-sp-related .oi-sp-grid,\n                .oi-sp-cornerstone .oi-sp-grid,\n                .oi-sp-pillar .oi-sp-grid,\n                .oi-sp-hub .oi-sp-grid,\n                .oi-sp-recent .oi-sp-grid,\n                .oi-sp-trending .oi-sp-grid {\n                    grid-template-columns: repeat(2, minmax(0, 1fr)) !important;\n                }\n\n                .oi-sp-top .oi-sp-grid {\n                    display: flex !important;\n                    flex-direction: column !important;\n                }\n            }\n\n            @media (max-width: 640px) {\n                .oi-sp-smart .oi-sp-grid,\n                .oi-sp-similar .oi-sp-grid,\n                .oi-sp-related .oi-sp-grid,\n                .oi-sp-cornerstone .oi-sp-grid,\n                .oi-sp-pillar .oi-sp-grid,\n                .oi-sp-hub .oi-sp-grid,\n                .oi-sp-recent .oi-sp-grid,\n                .oi-sp-trending .oi-sp-grid {\n                    grid-template-columns: 1fr !important;\n                }\n\n                .oi-sp-top .oi-sp-grid {\n                    display: flex !important;\n                    flex-direction: column !important;\n                }\n\n                .oi-sp-heading {\n                    font-size: 1.2rem !important;\n                }\n            }\n        <\/style><section class=\"oi-sp oi-sp-smart\" data-oi-sp-mode=\"smart\" aria-label=\"Suggested Posts\"><h2 class=\"oi-sp-heading\">Suggested Posts<\/h2><div class=\"oi-sp-grid\"><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/calcium-supplements-what-you-need-to-know\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/calcium-4.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"Calcium\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/calcium-4.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/calcium-4-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/calcium-4-150x150.webp 150w\" data-sizes=\"auto, (max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">How Calcium Supplements Affect Your Health<\/div><div class=\"oi-sp-excerpt\">Key Takeaways Calcium pills can raise blood calcium fast after a dose. High dose calcium may raise stone...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/iron-overload-symptoms-prevention-tips\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/iron-overload.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"iron overload\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/iron-overload.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/iron-overload-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/iron-overload-150x150.webp 150w\" data-sizes=\"auto, (max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">Iron Overload: Symptoms &amp; Prevention Tips<\/div><div class=\"oi-sp-excerpt\">Key Takeaways Iron overload can start with mild signs like fatigue and sore joints. Copper helps move iron...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/magnesium-benefits-modern-life-stress-sleep-cellular-energy\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"640\" height=\"640\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640.webp 640w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640-150x150.webp 150w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640-600x600.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/01\/mg-of-minerals-7960390_640-100x100.webp 100w\" data-sizes=\"auto, (max-width: 640px) 100vw, 640px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 640px; --smush-placeholder-aspect-ratio: 640\/640;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">Magnesium Benefits for Modern Life, Stress, Sleep &amp; Cellular Energy<\/div><div class=\"oi-sp-excerpt\">Key Takeaways Magnesium helps your cells make energy and keep daily body work steady. Low magnesium makes stress,...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><\/div><\/section>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 id=\"h-research\" class=\"wp-block-heading\"><strong>Research<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Palmer, B.F. (2015) \u2018Regulation of Potassium Homeostasis\u2019, <em>Clinical Journal of the American Society of Nephrology<\/em>, 10(6), pp. 1050-1060. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24721891\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weaver, C.M. (2013) \u2018Potassium and health\u2019, <em>Advances in Nutrition<\/em>, 4(3), pp. 368S-377S. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23674806\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23674806\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adrogu\u00e9, H.J. and Madias, N.E. (2007) \u2018Sodium and potassium in the pathogenesis of hypertension\u2019, <em>New England Journal of Medicine<\/em>, 356(19), pp. 1966-1978. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17229955\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/17229955\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whelton, P.K., He, J., Cutler, J.A., Brancati, F.L., Appel, L.J., Follmann, D. and Klag, M.J. (1997) \u2018Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials\u2019, <em>JAMA<\/em>, 277(20), pp. 1624-1632. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9168293\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/9168293\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aburto, N.J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P. and Cappuccio, F.P. (2013) \u2018Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses\u2019, <em>BMJ<\/em>, 346, f1378. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23558164\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23558164\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u2019Elia, L., Barba, G., Cappuccio, F.P. and Strazzullo, P. (2011) \u2018Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies\u2019, <em>Journal of Hypertension<\/em>, 29(11), pp. 2084-2090. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21430520\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21430520\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aaron, K.J. and Sanders, P.W. (2013) \u2018Role of dietary salt and potassium intake in cardiovascular health and disease\u2019, <em>Nature Reviews Cardiology<\/em>, 10(11), pp. 619-629. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23416833\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23416833\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">He, F.J., Li, J. and MacGregor, G.A. (2008) \u2018Effect of longer-term modest salt reduction on blood pressure: a meta-analysis of randomized trials\u2019, <em>Hypertension<\/em>, 52(5), pp. 821-828. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18824615\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18824615\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Appel, L.J., Moore, T.J., Obarzanek, E., Vollmer, W.M., Svetkey, L.P., Sacks, F.M., Bray, G.A., Vogt, T.M., Cutler, J.A., Windhauser, M.M., Lin, P.H. and Karanja, N. (1997) \u2018A clinical trial of the effects of dietary patterns on blood pressure\u2019, <em>New England Journal of Medicine<\/em>, 336(16), pp. 1117-1124. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9099655\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/9099655\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sacks, F.M., Svetkey, L.P., Vollmer, W.M., Appel, L.J., Bray, G.A., Harsha, D., Obarzanek, E., Conlin, P.R., Miller, E.R., Simons-Morton, D.G., Karanja, N. and Lin, P.H. (2001) \u2018Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet\u2019, <em>New England Journal of Medicine<\/em>, 344(1), pp. 3-10. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11136953\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/11136953\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gu, D., He, J., Wu, X., Duan, X., Whelton, P.K., Klag, M.J. and Chen, J. (2001) \u2018Effect of potassium supplementation on blood pressure in Chinese populations: a randomized controlled trial\u2019, <em>Journal of Hypertension<\/em>, 19(7), pp. 1325-1331. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11446723\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/11446723\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mente, A., O\u2019Donnell, M.J., Rangarajan, S., McQueen, M.J., Poirier, P., Wielgosz, A., Morrison, H., Li, W., Wang, X., Di, C., Mony, P., Devanath, A., Rosengren, A., Oguz, A., Zatonska, K., Yusufali, A.H., Lopez-Jaramillo, P., Avezum, A., Ismail, N., Lanas, F., et al. (2014) \u2018Urinary sodium and potassium excretion, mortality, and cardiovascular events\u2019, <em>New England Journal of Medicine<\/em>, 371(7), pp. 612-623. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25119607\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/25119607\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O\u2019Donnell, M.J., Yusuf, S., Mente, A., Gao, P., Mann, J.F., Teo, K., McQueen, M., Sleight, P., Sharma, A.M. and Dans, A. (2011) \u2018Urinary sodium and potassium excretion and risk of cardiovascular events\u2019, <em>JAMA<\/em>, 306(20), pp. 2229-2238. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22110105\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22110105\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yang, Q., Liu, T., Kuklina, E.V., Flanders, W.D., Hong, Y., Gillespie, C., Chang, M.H., Gwinn, M., Dowling, N., Khoury, M.J. and Hu, F.B. (2011) \u2018Sodium and potassium intake and mortality among US adults: prospective data from the Third National Health and Nutrition Examination Survey\u2019, <em>Archives of Internal Medicine<\/em>, 171(13), pp. 1183-1191. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21747011\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21747011\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Umesawa, M., Iso, H., Date, C., Yamamoto, A., Toyoshima, H., Watanabe, Y., Kikuchi, S., Koizumi, A., Kondo, T., Inaba, Y. and Tamakoshi, A. (2008) \u2018Dietary sodium and potassium intakes and risk of stroke in Japanese men and women: the Japan Collaborative Cohort Study for Evaluation of Cancer Risk\u2019, <em>American Journal of Clinical Nutrition<\/em>, 87(3), pp. 627-633. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18326599\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18326599\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">INTERSALT Cooperative Research Group (1988) \u2018INTERSALT: an international study of electrolyte excretion and blood pressure. Results for 24 hour urinary sodium and potassium excretion\u2019, <em>BMJ<\/em>, 297(6644), pp. 319-328. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3416162\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/3416162\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Houston, M.C. (2011) \u2018The importance of potassium in managing hypertension\u2019, <em>Journal of Clinical Hypertension<\/em>, 13(11), pp. 843-845. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22051430\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22051430\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key Takeaways Potassium is a mineral the body needs each day. It helps cells hold the right amount of fluid, helps nerves send signals, and helps muscles squeeze and relax. This mineral also works with sodium. When that balance is off, blood pressure, muscle function, and heart rhythm can suffer (Palmer, 2015). What Potassium Does &#8230; <a title=\"Potassium Health Benefits &amp; Good Sources\" class=\"read-more\" href=\"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/\" aria-label=\"Read more about Potassium Health Benefits &amp; Good Sources\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1738,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"default","_twitter_share_type":"default","_linkedin_share_type":"default","_pinterest_share_type":"default","_linkedin_share_type_page":"default","_instagram_share_type":"default","_medium_share_type":"default","_threads_share_type":"default","_google_business_share_type":"default","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":true,"datetime":"2026-04-16 18:06:00","platforms":[],"status":"pending_publication","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[224,186],"tags":[272,276,363],"class_list":["post-537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minerals","category-supplements-nutrients","tag-blood-pressure","tag-nervous-system","tag-potassium","no-featured-image-padding"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Potassium Health Benefits &amp; Good Sources - Open Integrative<\/title>\n<meta name=\"description\" content=\"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Potassium Health Benefits &amp; Good Sources\" \/>\n<meta property=\"og:description\" content=\"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/\" \/>\n<meta property=\"og:site_name\" content=\"Open Integrative\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/openintegrative\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-16T18:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-15T14:12:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Open Integrative\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@OIntegrati51853\" \/>\n<meta name=\"twitter:site\" content=\"@OIntegrati51853\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Open Integrative\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/\"},\"author\":{\"name\":\"Open Integrative\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#\\\/schema\\\/person\\\/b4b71fb5a90c888273e5c28f6dab8ad4\"},\"headline\":\"Potassium Health Benefits &amp; Good Sources\",\"datePublished\":\"2026-04-16T18:06:00+00:00\",\"dateModified\":\"2026-06-15T14:12:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/\"},\"wordCount\":1610,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/potassium-9.webp\",\"keywords\":[\"Blood Pressure\",\"Nervous System\",\"Potassium\"],\"articleSection\":[\"Minerals\",\"Supplements &amp; Nutrients\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/\",\"url\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/\",\"name\":\"Potassium Health Benefits &amp; Good Sources - Open Integrative\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/potassium-9.webp\",\"datePublished\":\"2026-04-16T18:06:00+00:00\",\"dateModified\":\"2026-06-15T14:12:18+00:00\",\"description\":\"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#primaryimage\",\"url\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/potassium-9.webp\",\"contentUrl\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/potassium-9.webp\",\"width\":600,\"height\":600,\"caption\":\"potassium\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/potassium-benefits-sources\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Supplements &amp; Nutrients\",\"item\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/category\\\/supplements-nutrients\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Potassium Health Benefits &amp; Good Sources\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/\",\"name\":\"Open Integrative\",\"description\":\"Reparative Health &amp; Wellness\",\"publisher\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#organization\",\"name\":\"Open Integrative\",\"url\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/cropped-Open-Integrative-O.jpg\",\"contentUrl\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/cropped-Open-Integrative-O.jpg\",\"width\":304,\"height\":295,\"caption\":\"Open Integrative\"},\"image\":{\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/openintegrative\",\"https:\\\/\\\/x.com\\\/OIntegrati51853\",\"https:\\\/\\\/www.instagram.com\\\/openintegrative\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/openintegrative\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/openintegrative\\\/\",\"https:\\\/\\\/medium.com\\\/@openintegrative\",\"https:\\\/\\\/www.quora.com\\\/profile\\\/Open-Integrative\\\/\"],\"description\":\"Open Integrative is an online-first platform that strives to provide an enlightening and engaging experience to all users. Our content is always informative and written in a humorous and positive tone to keep readers entertained without sacrificing substance. Although scientific information can be boring at times, we want to provide helpful advice that is easy to understand and enjoyable to read. We provide tips and tricks for healthy eating, exercising, and stress management. We aim to help you on your journey to feeling healthier and more energetic. We also provide inspirational quotes and mindfulness suggestions to help keep you motivated and feeling great. Get the absolute best supplement recommendations for optimal health with up-to-date, well-researched wellness advice clearly delivered. We only recommend products that are natural, high-quality, and designed to provide maximum benefits supplied by brands we trust. We believe that wellness entails more than just taking supplements, it\u2019s about positive thinking, having humor, and healthy lifestyle choices.\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/openintegrative.com\\\/blog\\\/#\\\/schema\\\/person\\\/b4b71fb5a90c888273e5c28f6dab8ad4\",\"name\":\"Open Integrative\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g\",\"caption\":\"Open Integrative\"},\"sameAs\":[\"https:\\\/\\\/openintegrative.com\\\/blog\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Potassium Health Benefits &amp; Good Sources - Open Integrative","description":"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/","og_locale":"en_US","og_type":"article","og_title":"Potassium Health Benefits &amp; Good Sources","og_description":"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.","og_url":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/","og_site_name":"Open Integrative","article_publisher":"https:\/\/www.facebook.com\/openintegrative","article_published_time":"2026-04-16T18:06:00+00:00","article_modified_time":"2026-06-15T14:12:18+00:00","og_image":[{"width":600,"height":600,"url":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp","type":"image\/webp"}],"author":"Open Integrative","twitter_card":"summary_large_image","twitter_creator":"@OIntegrati51853","twitter_site":"@OIntegrati51853","twitter_misc":{"Written by":"Open Integrative","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#article","isPartOf":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/"},"author":{"name":"Open Integrative","@id":"https:\/\/openintegrative.com\/blog\/#\/schema\/person\/b4b71fb5a90c888273e5c28f6dab8ad4"},"headline":"Potassium Health Benefits &amp; Good Sources","datePublished":"2026-04-16T18:06:00+00:00","dateModified":"2026-06-15T14:12:18+00:00","mainEntityOfPage":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/"},"wordCount":1610,"commentCount":0,"publisher":{"@id":"https:\/\/openintegrative.com\/blog\/#organization"},"image":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#primaryimage"},"thumbnailUrl":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp","keywords":["Blood Pressure","Nervous System","Potassium"],"articleSection":["Minerals","Supplements &amp; Nutrients"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/","url":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/","name":"Potassium Health Benefits &amp; Good Sources - Open Integrative","isPartOf":{"@id":"https:\/\/openintegrative.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#primaryimage"},"image":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#primaryimage"},"thumbnailUrl":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp","datePublished":"2026-04-16T18:06:00+00:00","dateModified":"2026-06-15T14:12:18+00:00","description":"Find out how potassium supports your body from fluid balance to heart health and why it is vital to your daily nutrition.","breadcrumb":{"@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#primaryimage","url":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp","contentUrl":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/potassium-9.webp","width":600,"height":600,"caption":"potassium"},{"@type":"BreadcrumbList","@id":"https:\/\/openintegrative.com\/blog\/potassium-benefits-sources\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/openintegrative.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Supplements &amp; Nutrients","item":"https:\/\/openintegrative.com\/blog\/category\/supplements-nutrients\/"},{"@type":"ListItem","position":3,"name":"Potassium Health Benefits &amp; Good Sources"}]},{"@type":"WebSite","@id":"https:\/\/openintegrative.com\/blog\/#website","url":"https:\/\/openintegrative.com\/blog\/","name":"Open Integrative","description":"Reparative Health &amp; Wellness","publisher":{"@id":"https:\/\/openintegrative.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/openintegrative.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/openintegrative.com\/blog\/#organization","name":"Open Integrative","url":"https:\/\/openintegrative.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/openintegrative.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2025\/12\/cropped-Open-Integrative-O.jpg","contentUrl":"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2025\/12\/cropped-Open-Integrative-O.jpg","width":304,"height":295,"caption":"Open Integrative"},"image":{"@id":"https:\/\/openintegrative.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/openintegrative","https:\/\/x.com\/OIntegrati51853","https:\/\/www.instagram.com\/openintegrative\/","https:\/\/www.pinterest.com\/openintegrative\/","https:\/\/www.linkedin.com\/in\/openintegrative\/","https:\/\/medium.com\/@openintegrative","https:\/\/www.quora.com\/profile\/Open-Integrative\/"],"description":"Open Integrative is an online-first platform that strives to provide an enlightening and engaging experience to all users. Our content is always informative and written in a humorous and positive tone to keep readers entertained without sacrificing substance. Although scientific information can be boring at times, we want to provide helpful advice that is easy to understand and enjoyable to read. We provide tips and tricks for healthy eating, exercising, and stress management. We aim to help you on your journey to feeling healthier and more energetic. We also provide inspirational quotes and mindfulness suggestions to help keep you motivated and feeling great. Get the absolute best supplement recommendations for optimal health with up-to-date, well-researched wellness advice clearly delivered. We only recommend products that are natural, high-quality, and designed to provide maximum benefits supplied by brands we trust. We believe that wellness entails more than just taking supplements, it\u2019s about positive thinking, having humor, and healthy lifestyle choices."},{"@type":"Person","@id":"https:\/\/openintegrative.com\/blog\/#\/schema\/person\/b4b71fb5a90c888273e5c28f6dab8ad4","name":"Open Integrative","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3759e928759c65df4d61896a7a2069f52afd62f2b37907a5dbf0669a922bfea3?s=96&d=mm&r=g","caption":"Open Integrative"},"sameAs":["https:\/\/openintegrative.com\/blog"]}]}},"_links":{"self":[{"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/posts\/537","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/comments?post=537"}],"version-history":[{"count":19,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/posts\/537\/revisions"}],"predecessor-version":[{"id":5953,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/posts\/537\/revisions\/5953"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/media\/1738"}],"wp:attachment":[{"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/media?parent=537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/categories?post=537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/openintegrative.com\/blog\/wp-json\/wp\/v2\/tags?post=537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}