Why Most Americans Aren't Getting Enough Potassium—and How It Affects Their Health

Many adults in the U.S. fail to get enough potassium in their diets. This mineral plays a vital role in keeping the body functioning properly, yet most people consume far less than recommended. The consequences of low potassium can affect everything from daily energy levels to long-term heart health.

Potassium helps regulate fluid balance, muscle contractions, and nerve signals. It also keeps the heartbeat steady and supports healthy blood pressure. Without enough of it, people may experience muscle cramps, fatigue, dizziness, or an irregular pulse.

The recommended daily intake for men is 3,400 milligrams, but most fall short. Over time, a persistent deficiency raises the risk of cardiovascular problems. Athletes and active individuals lose even more potassium through sweat, making it especially important for them to monitor their intake.

Foods like tomato paste provide a significant amount of potassium—one 6-ounce can contains 1,724 milligrams. Despite its benefits, many people overlook this nutrient in their meals.

High blood pressure affects half of all American men, and low potassium levels can make the condition worse. Since symptoms of deficiency are often subtle, many remain unaware of the problem.

Increasing potassium intake could help reduce muscle cramps, boost energy, and support heart health. Simple dietary changes, such as adding potassium-rich foods, may lower the risk of long-term issues. For now, most adults in the U.S. still consume far less than the recommended amount.