Potassium is a very important mineral that most people don’t consume enough of. In terms of its health effects, it’s well known that a higher intake of potassium protects against high blood pressure and cardiovascular problems, but its significance for other diseases has been in question until now.

A meta-analysis published in November 2022 examined the association between potassium intake and type 2 diabetes. Previously, the results have been mixed, but this study gives a much clearer picture, not only of the effects of high and low potassium intakes, but also how increasing potassium intake affects diabetes risk.

More research, with over 30,000 participants

The meta-analysis summarised the results of 7 studies, in which a total of 31873 participants were examined.

The study found that above 1000 mg of potassium intake per day, the risk of type 2 diabetes was significantly reduced, up to 3000-3500 mg per day: this amount resulted in a 20% reduction in risk. However, above 3500 mg, the risk started to rise again, suggesting that the optimal intake may be around this level. At much higher potassium intakes, the beneficial effects of potassium may have been offset by excessive caloric intake.

Other studies have also found that over 2900 mg per day was needed to significantly reduce the risk of diabetes.

Summary

This meta-analysis further confirms the finding that the average intake of potassium in humans is too low, increasing the risk not only of cardiovascular disease but of type 2 diabetes as well. To ensure that our potassium intake is adequate, it’s important to eat nutrient-rich natural foods on a daily basis. Click on potassium on the main page to find more excellent sources of potassium, along with recipes.