Eating More Potassium Is Associated With Improved Heart Health In Women, New Study Demonstrates

We know that a healthy diet should include a good range of fruits and vegetables to provide our bodies with the nutrients and phytonutrients they need to thrive, but when it comes down to it, not enough of us are selecting our food or meals based on key minerals they offer.

In this study published in the European Heart Journal—which included 11,267 men and 13,696 women between 40 and 79 years old—participants' urine was measured to estimate potassium and sodium intake from their diet.

The authors then compared sodium and potassium intake with the participants' systolic blood pressure and other heart health metrics.

In the study, higher potassium intake in men was helpful for cardiovascular health outcomes. But after adjusting to factor in age, sex, and sodium intake, the researchers discovered that women who consumed more potassium each day demonstrated lower blood pressure and vice versa (less potassium, higher blood pressure). Interestingly, this finding was most significant in women with a higher sodium intake. 

Our daily needs for potassium are actually quite high (2,600 to 3,400 milligrams daily). "Women's daily potassium needs are 2,600 milligrams, but that increases to 2,900 and 2,800 mg during pregnancy and lactation, respectively. Furthermore, men need to take in 3,400 milligrams of this macromineral each day," shares Ashley Jordan Ferira, Ph.D., RDN, mbg’s vice president of scientific affairs.

Thankfully, so many of the foods you likely already include in your daily diet are good sources of potassium.

For example, half of an avocado contains 487 milligrams of potassium. Plus bananas, sweet potatoes, and even certain beans and lentils can all count toward your potassium needs, as well.

Of course, your diet should be the first step when it comes to reaching nutrient goals. Lean into a colorful array of fruits and vegetables daily.

Alongside an impressive range of 26 other essential vitamins and minerals and 6 unique longevity botanical bioactives, each serving of ultimate multivitamin+ provides women and men with 45 milligrams of potassium. Interestingly, it's rare to find this macromineral in multivitamins, shares Ferira, a nutrition scientist and dietitian.

"In a multi, 45 milligrams of this mineral is helpful since potassium inadequacy in our nation is massive. To put this major nutrient gap in perspective, only 2% of Americans2 are meeting daily nutritional requirements for this mineral. That means a mind-blowing 98% of us are failing to get enough potassium in our daily diets," she adds.

Tailoring your diet to support heart health may not be second nature, but by focusing on consuming more potassium-rich foods and taking a multivitamin that contains this essential mineral (all eyes on you, ultimate multivitamin+) you can work to bridge this gap and adequately nourish your body.