Potassium is an essential mineral that has many health benefits. It helps regulate fluid balance, muscle contractions, nerve signals and heart function. A diet rich in potassium can help reduce blood pressure and the risk of stroke, protect against loss of muscle mass, preserve bone mineral density, reduce the formation of kidney stones, and even lower the risk of developing kidney disease. Adequate potassium intake may help prevent osteoporosis by aiding in calcium absorption and helping to regulate acid-base balance. Potassium also plays a role in energy metabolism by helping to convert glucose into energy. It may help improve cognitive function by increasing blood flow to the brain.