Potassium is essential for glucose tolerance, insulin secretion, stroke prevention, normal blood pressure, prevention of vascular calcification, and maintenance of optimal body weight. A study found that less than 2% of US adults and about 5% of US men met the potassium recommendation of ≥4700 mg/day. So, functionally, roughly >98% of adults are below the recommended intake. 1–Glucose tolerance and insulin secretion: Experimental potassium deficiency leads to impaired glucose handling and impaired insulin secretion. Experimental potassium depletion in 7 normal young men over 7–8 days. After depletion: >The amount of glucose metabolized fell 27% >Insulin response fell 26% The role of potassium here is mainly beta-cell insulin secretion rather than peripheral insulin sensitivity. “potassium depletion causes glucose intolerance,” and it was “associated with impaired insulin secretion.”  2–Stroke in men Lower potassium intake is associated with higher stroke risk. Men in the top fifth of potassium intake (median 4.3 g/day) had a 38% lower relative risk of stroke than men in the bottom fifth (median 2.4 g/day) Potassium supplement use was also linked to lower stroke risk, particularly in men on diuretics. “high potassium intake may reduce the risk of stroke.”  3–Stroke in men and women Participants consuming <34.6 mmol potassium/day at baseline had a 28% higher hazard of stroke than others after adjustment. “Participants consuming a low potassium diet… experienced a 28% higher hazard of stroke.”  4–Metabolic syndrome/obesity/weight loss Researchers studied 68 participants with metabolic syndrome in a 1-year program. P Increased potassium intake had the strongest association with weight loss, and the group with better weight loss increased their potassium intake much more. “the strongest correlate of the decline in BMI was the increase in dietary potassium intake.” 5–Vascular calcification and arterial stiffness: Low potassium promoted both, and higher potassium attenuated both calcification and arterial stiffness. This was a mouse mechanistic study in which reduced dietary potassium (0.3%) promoted vascular calcification and aortic stiffness compared with normal potassium (0.7%), whereas higher potassium (2.1%) decreased both. “reduced dietary potassium… promoted atherosclerotic vascular calcification and increased aortic stiffness.”  6–Essential hypertension: In 37 adults with mild hypertension, potassium 60 mmol/day significantly reduced systolic and diastolic blood pressure; adding magnesium did not improve the effect. “Potassium 60 mmol/day lowers arterial blood pressure.”  Oranges, grapes, milk, coconut water, and potatoes are good sources of potsssium. Ref Effect of experimental potassium deficiency on glucose and insulin metabolism.  Sodium and potassium intakes among US adults: NHANES 2003–2008. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001.  Increment in Dietary Potassium Predicts Weight Loss in the Treatment of the Metabolic Syndrome. Dietary potassium regulates vascular calcification and arterial stiffness. Efficacy of potassium and magnesium in essential hypertension: a double-blind, placebo-controlled, crossover study.