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Head-to-head evidence comparison — which supplement is right for you?
Caffeine wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
22 of 25 studies with measurable effects showed benefit.
Top outcomes
Verdict
Probably helps
6 of 10 studies with measurable effects showed benefit.
Top outcomes
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
99-500mg daily from supplements (food provides more)
With food to reduce GI upset, Spread throughout day, During/after exercise for athletes
Potassium Citrate or Potassium Gluconate
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=95
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
Effect of changes in potassium intake on blood pressure: a dose–response meta-analysis of randomized clinical trials (2000–2024)
Clinical Kidney Journal (2024) · Meta analysis · n=2500
Dose-response analysis of RCTs from 2000-2024
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
Sex-specific associations between sodium and potassium intake and overall and cause-specific mortality: a large prospective U.S. cohort study, systematic review, and updated meta-analysis of cohort studies
BMC medicine (2024) · Meta analysis · n=237036
Meta-analysis examining Potassium efficacy
Based on multiple meta-analyses showing 3-6mg/kg optimal dosing. Performance benefits plateau around 200-300mg with increased jitteriness at higher doses.
AI-estimated from published studies. Interpret as directional guidance.
Caffeine has a higher evidence score (9.5/10 vs 9/10) and wins in 1 of 3 categories.
For boost daily energy, Caffeine has a higher relevance score (98 vs 50).
No known interactions between Caffeine and Potassium have been documented in our database. However, always consult a healthcare provider before combining supplements.