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Very low Potassium if diet does not have lots of fruits and vegetables

Has Dietary Potassium Intake Declined Over the Past Century? Perplexity AI May 2025

Based on available evidence, human potassium consumption has indeed decreased dramatically compared to our evolutionary past, with significant reductions occurring throughout the modern era as dietary patterns have shifted away from potassium-rich whole foods toward processed foods.

Historical Potassium Consumption Patterns (now 80% less)

Archaeological and anthropological research reveals that human potassium intake was substantially higher in prehistoric times. Our Paleolithic hunter-gatherer ancestors consumed approximately 11,000 mg of potassium daily from fruits, vegetables, leaves, flowers, roots, and other plant sources 14 15. More precise retrojections of Stone Age diets indicate even higher levels, with estimates averaging 400 ± 125 mEq/day (approximately 15,600 mg/day), which exceeds current intake levels by more than a factor of four 5.
The dramatic transformation in human diet occurred primarily with the advent of agriculture around 10,000 years ago, and accelerated significantly during the industrial revolution and modern food processing era. Historical data indicates potassium consumption has decreased from 150-290 mmol/day (6,000-11,600 mg/day) in pre-industrial times to just 30-70 mmol/day (1,200-2,800 mg/day) in the modern era 7. This represents a 75-90% reduction in dietary potassium intake over the evolutionary timescale.

The Shifting Sodium-Potassium Ratio

Perhaps even more telling than the absolute decline in potassium intake is the dramatic shift in the sodium-to-potassium ratio in the human diet:

  • Paleolithic diet: Sodium-to-potassium ratio of approximately 1:16 (less than 700 mg sodium to 11,000 mg potassium) 14 15
  • Modern diet: Sodium-to-potassium ratio of approximately 1.4:1 (3,400 mg sodium to 2,500 mg potassium) 14 15

This complete inversion of the sodium-potassium ratio represents one of the most profound dietary changes in human history. While some anthropological sources suggest a slightly different prehistoric ratio of 1:3 17, all evidence points to a substantial shift toward higher sodium and lower potassium consumption in the modern era.

Current Potassium Intake Levels (now ~3 grams/day)

Contemporary dietary surveys reveal consistently inadequate potassium consumption across populations:

  • Adult men in the United States consume on average 3,016 mg of potassium daily 1
  • Adult women in the United States consume on average 2,320 mg of potassium daily 1
  • The overall average potassium intake for the U.S. population aged 2 years and older was 2,496 mg per day according to recent data 10
  • Average potassium intakes vary by race, with non-Hispanic blacks age 20 and older consuming an average of 2,449 mg potassium per day, compared to 2,695 mg for Hispanic whites and 2,697 mg for non-Hispanic whites 1

These current intake levels fall significantly short of recommended amounts. The National Academies of Sciences, Engineering and Medicine recommends an Adequate Intake (AI) of 3,400 mg per day for adult males and 2,600 mg for adult females 10, while the World Health Organization recommends at least 3,510 mg of potassium per day for adults 3.

While the historical decline in potassium consumption is clear when comparing prehistoric to modern diets, more recent trends over the past few decades show a mixed picture:

  • Data from the Minnesota Heart Survey indicates that over a 22-year period (1985-2009), age-adjusted potassium intake among men remained relatively stable, ranging from 3,111 mg/day to 3,249 mg/day 13
  • Among women in the same study, potassium intake actually increased slightly, from 2,285 mg/day in 1985-1987 to 2,533 mg/day in 2007-2009 13
  • USDA data suggests that potassium intake in the U.S. population "has remained relatively unchanged since the mid-1990s" 6

Regional variations are also evident. For instance, dietary potassium supplies have fallen over the period of 1961-2017 in European regions by approximately 7-21%, while East Asia saw an increase from <3,000 to >5,000 mg per capita per day during the same period 8.

4 Causes of Declining Potassium Intake

Several factors have contributed to the dramatic reduction in potassium consumption over the past century:

  1. Decreased consumption of potassium-rich plant foods, especially fruits, leafy greens, vegetable fruits, roots, and tubers 5
  2. Increased consumption of energy-dense, nutrient-poor foods, including separated fats, oils, refined sugars, and refined grains 5
  3. Greater reliance on potassium-poor but energy-rich plant foods, especially cereal grains, that were introduced by agriculture 5
  4. Food processing, which typically reduces the potassium content of many food products 3
Health Implications

The reduction in potassium intake may have significant health consequences. Insufficient potassium intake can increase blood pressure, kidney stone risk, bone turnover, urinary calcium excretion, and salt sensitivity 1.
Research indicates that higher potassium intake is associated with lower blood pressure, with each gram increment in potassium excretion resulting in a 1.08 mm Hg decrease in systolic blood pressure 2. The PURE study (Prospective Urban Rural Epidemiology) found that higher potassium excretion is associated with a lower risk of death and major cardiovascular complications 2.

Conclusion (1/3 that of ancestors)

The evidence strongly supports the conclusion that human potassium intake has decreased dramatically over the past century and particularly when compared to our evolutionary dietary pattern. While recent decades show relatively stable intake levels, the modern human diet provides only about 25-40% of the potassium consumed by our ancestors.
This significant reduction in potassium intake, coupled with increased sodium consumption, represents one of the most profound dietary shifts in human history. Public health efforts to increase potassium consumption through greater intake of fruits, vegetables, and other plant-based foods could help address this nutritional deficit and potentially improve cardiovascular health outcomes.

Citations:
  1. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  2. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.118.10267
  3. https://www.who.int/news/item/31-01-2013-who-issues-new-guidance-on-dietary-salt-and-potassium
  4. https://en.wikipedia.org/wiki/Potassium
  5. https://pubmed.ncbi.nlm.nih.gov/17275582/
  6. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/10_potassium_intake_0910.pdf
  7. https://www.sciencedirect.com/science/article/pii/S2161831322011279
  8. https://pmc.ncbi.nlm.nih.gov/articles/PMC8074176/
  9. https://pmc.ncbi.nlm.nih.gov/articles/PMC3396449/
  10. https://www.ncbi.nlm.nih.gov/books/NBK587683/
  11. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.123.19487
  12. https://www.sciencedirect.com/science/article/abs/pii/S0270929506001434
  13. https://www.ahajournals.org/doi/10.1161/jaha.113.000478
  14. https://www.health.harvard.edu/heart-health/sodiumpotassium-ratio-important-for-health
  15. https://www.steponefoods.com/blogs/news/potassium-the-mineral-you-re-not-getting-enough-of
  16. https://www.ahajournals.org/doi/10.1161/01.str.31.7.1532
  17. https://www.todaysdietitian.com/newarchives/tdfeb2008pg34.shtml
  18. https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a3.htm
  19. https://esmed.org/MRA/mra/article/view/4720
  20. https://www.mdpi.com/2072-6643/8/7/444
  21. https://www.sciencedirect.com/science/article/pii/S0022316622021745
  22. https://www.sciencedirect.com/science/article/pii/S2161831323001461
  23. https://www.youtube.com/watch?v=zq3GxadEP9w
  24. https://pure.johnshopkins.edu/en/publications/the-evolution-informed-optimal-dietary-potassium-intake-of-human4
  25. https://pubmed.ncbi.nlm.nih.gov/16775458/
  26. https://pmc.ncbi.nlm.nih.gov/articles/PMC8075047/
  27. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2016.4592
  28. https://academic.oup.com/ckj/article/13/6/952/5900374
  29. https://www.sciencedirect.com/science/article/pii/S0735109710049764
  30. https://pmc.ncbi.nlm.nih.gov/articles/PMC1305840/
  31. https://pmc.ncbi.nlm.nih.gov/articles/PMC9237821/
  32. https://www.ahajournals.org/doi/pdf/10.1161/hypertensionaha.123.19487
  33. https://academic.oup.com/ajh/article/37/2/91/7286227
  34. https://pmc.ncbi.nlm.nih.gov/articles/PMC3835264/
  35. https://www.cdc.gov/nchs/data/series/sr_11/sr11_231.pdf
  36. [https://deepblue.lib.umich.edu/handle/2027.42/51534/discover?filtertype_0=hlbsecondlevel&filtertype_1=peerreviewed&filtertype_2=dateIssued&filter_relational_operator_1=equals&filter_relational_operator_0=equals&filter_2= 1980 TO 1989&filter_1=Peer Reviewed&filter_relational_operator_2=equals&filter_0=Biological Chemistry&filtertype=hlbtoplevel&filter_relational_operator=equals&filter=Science|https://deepblue.lib.umich.edu/handle/2027.42/51534/discover?filtertype_0=hlbsecondlevel&filtertype_1=peerreviewed&filtertype_2=dateIssued&filter_relational_operator_1=equals&filter_relational_operator_0=equals&filter_2=%5B1980+TO+1989%5D&filter_1=Peer+Reviewed&filter_relational_operator_2=equals&filter_0=Biological+Chemistry&filtertype=hlbtoplevel&filter_relational_operator=equals&filter=Science]
  37. https://etd.ohiolink.edu/acprod/odb_etd/ws/send_file/send?accession=bgsu1161982998&disposition=inline
  38. https://nccd.cdc.gov/CKD/detail.aspx?Qnum=Q796

Vitamin D and Potassium: 3 Benefits of Taking Them Together - Nov 2024

PerformanceLab
"Research suggests that only about 3% of Americans consume the recommended 4700 mg/day of potassium daily."
Symptoms
Weakness
Fatigue
Muscle cramps
Muscle aches and stiffness
Tingles and numbness
Heart palpitations
Difficulty breathing
Gastrointestinal problems
Mood swings

This is CRITICAL to your health! HERE'S HOW TO FIX IT - 9 minute video

  • (00:01-00:36) Opening claim: Despite 25+ years of practice seeing people try various diets (organic, paleo, Atkins, carnivore) and supplements, less than 1% get enough of the most important nutrient for healthy aging - potassium
  • (00:36-01:09) The paradox: Most people think potassium is useless or harmful and actively avoid it, leading to 99% deficiency rates and preventable age-related conditions
  • (01:37-02:49) Research data: NHANES survey of 14,000 Americans aged 40-80 shows most get only 2,000-2,500mg potassium daily, far below the recommended 4,700mg target across all age groups
  • (02:49-03:57) Global studies: Two major studies (New England Journal of Medicine with 100,000+ patients from 17 countries, and British Medical Journal with 100,000+ patients from 18 countries) confirm worldwide deficiency with only 7% getting 3,000mg+ daily
  • (03:57-04:30) Health consequences: Potassium deficiency linked to high blood pressure (70% of older adults), heart disease (30%), stroke (10%), chronic kidney disease (40-50% of 60+), and osteoporosis (40-50% of 60+)
  • (05:01-05:37) Expert recommendations: Various health organizations recommend 3,500-5,000mg daily (US Preventive Services Task Force, American College of Cardiology) with the FDA recommending 4,700mg as optimal intake
  • (06:09-07:11) Dietary sources: High-potassium foods include beet greens (highest), soybeans, potatoes (sweet and white), and various natural foods that can help reach 4,000mg+ daily when combined
  • (07:11-07:40) Common deficiency sources: Americans typically get potassium from low-quality sources like turkey sandwiches, milk, and coffee rather than nutrient-dense whole foods
  • (08:11) Conclusion: Focus on increasing potassium intake as the single most important dietary change for healthy aging and disease prevention

Many Perplexity questions on Potassium

Asked Perplexity: Does low potassium have any relationship to low vitamin? D (yes)

Asked Perplexity: Which health problems are associated with low Potassium?

 Perplexity PDF

Get more than RDA of Potassium if diet has lots of fruits and vegetables - Perplexity AI - May 2025

Recommended Potassium Intake
The recommended daily potassium intake for adults is at least 4,700 mg (4.7 grams) per day, according to the Institute of Medicine 8.
Potassium Content in Fruits and Vegetables
Fruits and vegetables are among the richest sources of potassium. Here are some typical potassium amounts per serving:

  • 1 medium banana: 425 mg 3
  • 1 medium baked potato (with skin): 925 mg 3
  • 1 cup cooked butternut squash: ~500 mg 5
  • 1 cup cooked spinach: ~840 mg 5
  • 1 medium sweet potato (baked, with skin): 450 mg 3
  • 1 medium avocado: ~700 mg 5
  • 1 cup cooked Swiss chard: ~960 mg 5
  • 1 whole pomegranate: 666 mg 5

Many fruits and vegetables provide 200–900 mg of potassium per serving 2 3 5.
Potassium Intake for People Eating a Lot of Fruits and Vegetables
People who eat a diet rich in fruits and vegetables-such as those following plant-based, DASH, or Mediterranean-style diets-can easily reach or exceed the recommended 4,700 mg of potassium per day. For example, eating the following in a day:

  • 1 banana (425 mg)
  • 1 baked potato (925 mg)
  • 1 cup cooked spinach (840 mg)
  • 1 cup cooked butternut squash (500 mg)
  • 1 avocado (700 mg)
  • 1 orange (240 mg)
  • ½ cup beans (600 mg)

Total: 4,230 mg
Adding other fruits, vegetables, and legumes throughout the day would push total potassium intake well above the recommended 4,700 mg 5 8.
Population Data
Data from the U.S. shows that fruits and vegetables contribute about 20% of total potassium intake for the general population, with vegetables contributing more than fruits 6 7. However, people who consciously eat large amounts of fruits and vegetables-especially those who avoid processed foods-can get most or all of their potassium from these sources and often meet or exceed the recommended daily intake 4 8.
Summary Table: Potassium in Common Fruits and Vegetables

Food (Serving)Potassium (mg)
Baked potato (1 medium)925
Cooked spinach (1 cup)840
Avocado (1 medium)700
Banana (1 medium)425
Sweet potato (1 medium)450
Orange (1 medium)240
Beans (½ cup)600
Conclusion

People who eat a lot of fruits and vegetables typically consume between 4,000 and 6,000 mg of potassium daily, depending on their specific choices and total intake. This meets or exceeds the recommended 4,700 mg per day, supporting cardiovascular and bone health 5 8.

Citations:
  1. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  2. https://www.med.umich.edu/1libr/Nutrition/PotassiumHandout.pdf
  3. https://www.drugs.com/cg/potassium-content-of-foods-list.html
  4. https://nutritionsource.hsph.harvard.edu/potassium/
  5. https://www.healthline.com/nutrition/foods-loaded-with-potassium
  6. https://www.ncbi.nlm.nih.gov/books/NBK587683/
  7. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/10_potassium_intake_0910.pdf
  8. https://today.usc.edu/how-to-lower-your-blood-pressure-eat-more-fruit-and-veggies/
  9. https://www.dietaryguidelines.gov/food-sources-potassium
  10. https://louisville.edu/medicine/departments/familymedicine/files/Potassium Food List
  11. https://louisville.edu/medicine/departments/familymedicine/files/Potassium%20Food%20List.pdf

VitaminDWiki - Ultra-processed foods associated with worse health and lower Vitamin D - many studies

Very low Potassium if diet does not have lots of fruits and vegetables        
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