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Head-to-head evidence comparison — which supplement is right for you?
Pea Protein vs Potassium: Potassium has the stronger overall evidence (8.5 vs 5.5/10); they're alternatives for build strength & muscle — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Potassium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Probably helps
2 of 3 studies with measurable effects showed benefit.
Top outcomes
20-25 g per serving (aim for about 2-3 g leucine, and about 0.7-1 g protein per lb bodyweight in total daily). The one cited trial that states a dose used 25 g a day. Label servings go up to 40 g, above that dose.
Any time of day
Pea protein isolate (often blended with rice protein)
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 10 more not shown
4-12 weeks
Acute-days
Acute
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial.
Nutrients (2020) · Rct · n=92
92 non-athletic men aged 18 to 55 took pea protein, whey protein (0.9 g/kg/day) or water for 5 days after a 90-minute muscle-damaging exercise bout, double-blind for the two proteins.
Resistance training increases myofibrillar protein synthesis in middle-to-older aged adults consuming a typical diet with no influence of protein source: a randomized controlled trial.
The American journal of clinical nutrition (2025) · Rct · n=27
27 adults aged 50 to 70 ate 1.0 g/kg/day of protein for 10 days from a whey-supplemented or a pea-supplemented diet, training one leg every other day.
Real ileal amino acid digestibility of pea protein compared to casein in healthy humans: a randomized trial.
The American journal of clinical nutrition (2022) · Rct · n=15
15 healthy volunteers with a naso-ileal tube ate pea protein or casein in a randomised single-blind trial.
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.
Potassium has a higher evidence score (8.5/10 vs 5.5/10) and wins in 2 of 3 categories.
For build strength & muscle, Potassium has a higher relevance score (55 vs 40).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.