Potassium

Also known as: potassium citrate, potassium chloride

Grade A — Strong Evidencemineralelectrolyte
200–500 mgWith meals (supplement limit; aim for 3500-4700mg/day total from food + supps)

Potassium is an essential electrolyte that regulates fluid balance, muscle contractions, and nerve signals. Most adults consume far below the adequate intake of 2,600-3,400mg/day, and increasing potassium intake through diet or supplementation has strong evidence for reducing blood pressure. The DASH diet's cardiovascular benefits are largely attributed to its high potassium content. Supplementation should be approached carefully in those with kidney disease or on potassium-sparing medications.

TL;DR: Critical electrolyte for heart and muscle function. Most people need more, but get it from food — supplemental doses are limited.

❤️Heart Health💪Muscle & Recovery⚡Energy
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade A

Studies

1

Interactions

2

Forms

1

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Interaction Warnings

ACE inhibitorsHigh Risk

Risk of hyperkalemia (dangerously high potassium)

Potassium-sparing diureticsHigh Risk

Risk of hyperkalemia

Important Notes

  • Supplement doses are capped by law (99mg per unit in US)
  • Get most from food (bananas, potatoes, leafy greens)
  • Do NOT megadose — hyperkalemia is life-threatening

Clinical Evidence (1 study)

Effect of increased potassium intake on cardiovascular risk factors

Aburto NJ et al. (2013) — BMJ

Increased potassium intake reduces blood pressure and stroke risk

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Potassium.

Magnesium Glycinate

Grade A

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

💪 Muscle & Recovery

Zinc

Grade A

Essential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.

💪 Muscle & Recovery

Iron

Grade A

Essential for oxygen transport and energy. ONLY supplement if deficient — excess iron is a pro-oxidant. Bisglycinate form preferred.

⚡ Energy

Related Supplements

Citrulline

Grade B — Moderate Evidence

Converts to arginine and boosts nitric oxide production. Improves exercise performance and blood flow.

Creatine Monohydrate

Grade A — Strong Evidence

One of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.

Ashwagandha

Grade A — Strong Evidence

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

CoQ10 (Ubiquinol)

Grade A — Strong Evidence

Critical for mitochondrial energy production. Q-SYMBIO trial showed 43% cardiovascular mortality reduction in heart failure. Depleted by statins.

🧪 Get Your Personalized Stack

See how Potassium fits with your goals and current supplements — AI-powered, evidence-graded recommendations.

⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

DoseGrade does not sell supplements and has no affiliate relationships with supplement manufacturers.