Potassium

Forms:  Potassium gluconate, potassium citrate

Sources:  Baked potato with skin, prunes, raisins, blackstrap molasses

Adequate Intake:  2000 mg/day for adults

Description:  The mineral potassium works as an electrolyte inside the cells to maintain fluid balance and cell potential.  This is in turn important to nerve impulse transmission for muscle contraction and proper heart function.  A potassium deficiency can lead to severe cramps, muscular weakness, and abnormal heart rhythms.  Dosages in excess of 15 grams per day are not recommended.