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Head-to-head evidence comparison — which supplement is right for you?
Magnesium vs Potassium: Magnesium has the stronger overall evidence (8.5 vs 8.5/10); they're alternatives for speed up recovery — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Magnesium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mixed evidence
2 of 6 studies with measurable effects showed benefit.
Top outcomes
Verdict
Probably helps
2 of 3 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
Outcomes where both Magnesium and Potassium have evidence — compare verdict strength side-by-side.
200-250mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
Supplements commonly provide 99 mg per serving, and food provides more (no cited trial states the dose it used). No upper limit is established, so no maximum is stored. That is not a statement that larger amounts are safe.
With food to reduce GI upset, Spread throughout day, During/after exercise for athletes
Potassium Citrate or Potassium Gluconate
and 4 more not shown
and 10 more not shown
1-2 weeks
1-2 weeks
1 week
Immediate
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Ten trials involving 9090 women and their babies. Only two were judged to be of high quality overall.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Hypertension (2025) · Meta analysis · n=2709
38 RCTs with 2709 participants, median 365 mg elemental magnesium for a median 12 weeks. Systolic BP -2.81 mmHg (95% CI -4.32 to -1.29), diastolic -2.05 mmHg versus placebo.
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.
Effect of changes in potassium intake on blood pressure: a dose–response meta-analysis of randomized clinical trials (2000–2024)
Clinical Kidney Journal (2025) · Meta analysis
Our meta-analysis included 10 RCTs, comprising 4 studies on subjects without hypertension and 6 studies on subjects with hypertension.
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=416104
Prospective analysis of 237,036 men and 179,068 women in the NIH-AARP Diet and Health Study, plus an updated meta-analysis of cohort studies.
Magnesium has a higher evidence score (8.5/10 vs 8.5/10) and wins in 2 of 3 categories.
For speed up recovery, Magnesium has a higher relevance score (80 vs 50).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The honest tier list — proven staples vs situational vs mostly marketing. The hub the other guides feed into.
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The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.