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Head-to-head evidence comparison — which supplement is right for you?
Tart Cherry 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
Likely helps
13 of 14 studies with measurable effects showed benefit.
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
480-500mg extract or 240ml (8oz) juice twice daily
Morning and evening, Before/after exercise for recovery
Concentrated Montmorency tart cherry extract (capsules)
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
1-2 weeks
Same day/next day
1-3 days
N/A
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
Effects of dietary supplements on athletic performance in elite soccer players: a systematic review
Journal of the International Society of Sports Nutrition (2023) · Systematic review · n=1043
Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials
Journal of the International Society of Sports Nutrition (2021) · Meta analysis
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis
Acta psychiatrica Scandinavica (2020) · Meta analysis · n=6832
Insufficient evidence exists on which intervention is more efficacious for elderly patients with insomnia.
Meta-analysis showed small beneficial effect (ES = -0.44). Multiple studies but limited sample sizes. Effect appears modest and variable between individuals.
AI-estimated from published studies. Interpret as directional guidance.
Tart Cherry has a higher evidence score (6/10 vs 8.5/10) and wins in 2 of 3 categories.
For speed up recovery, Tart Cherry has a higher relevance score (85 vs 50).
No known interactions between Potassium and Tart Cherry have been documented in our database. However, always consult a healthcare provider before combining supplements.