The daily recommended potassium intake for people 14 and older is 4,700 milligrams, according to WebMD. A breastfeeding woman needs slightly more than average, at 5,100 milligrams. Children between 1 and 3 need 3,000 milligrams, children 4 to 8 need 3,800 milligrams, and children 9 to 13 need 4,500 milligrams.
Potassium aids in muscle contraction, fluid balance and blood pressure, notes WebMD. Abnormal potassium levels can cause a variety of problems, including muscle cramping and weakness, nausea, low blood pressure, confusion, and irritability.
Most people don't get the recommended daily amount of potassium, explains WebMD. Potassium occurs naturally in many food items, including spinach, sweet potatoes, yogurt, bananas and broccoli. Increasing intake of those foods can help reach the recommended amounts.