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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
Dietary adequacy ~90-120mcg/day; supplements often 100-500mcg
with-meals
Phylloquinone (K1)
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
Days
6-12 months
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
The additive effect of vitamin K supplementation and bisphosphonate on fracture risk in post-menopausal osteoporosis: a randomised placebo controlled trial.
Arch Osteoporos (2023) · Rct · n=35
NO significant effect on bone density (BMD) or bone-turnover markers vs placebo
Vitamin K.
(2006) · Review
Reviews vitamin K in breast milk and maternal supplementation during lactation
Vitamin K and osteoporosis: Myth or reality?
Metabolism: clinical and experimental (2017) · Systematic review
Systematic review of vitamin K (K1/K2) and osteoporosis / bone health
Potassium has a higher evidence score (8.5/10 vs 4/10) and wins in 2 of 3 categories.
No known interactions between Potassium and Vitamin K1 have been documented in our database. However, always consult a healthcare provider before combining supplements.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.