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Head-to-head evidence comparison — which supplement is right for you?
Potassium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
10 of 15 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
Top outcomes
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
20-40g per serving for muscle (aim ~2-3g leucine); ~25g/day is the level associated with cholesterol lowering
any
Soy protein isolate
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
6-12 weeks
4-12 weeks
Acute
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 · 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
No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.
Int J Sport Nutr Exerc Metab (2018) · Meta analysis · n=266
Nine studies (266 participants); soy vs whey/animal protein with resistance training ≥6 weeks
Meta-analysis of the effects of soy protein intake on serum lipids.
N Engl J Med (1995) · Meta analysis
38 controlled clinical trials; mean soy intake ~47g/day
Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials.
Clin Nutr (2024) · Meta analysis
63 RCTs across soy, milk, whey, and casein protein
Potassium has a higher evidence score (8.5/10 vs 6.5/10) and wins in 2 of 3 categories.
For support heart health, Potassium has a higher relevance score (68 vs 50).
No known interactions between Potassium and Soy Protein have been documented in our database. However, always consult a healthcare provider before combining supplements.