Head-to-head evidence comparison — which supplement is right for you?
Zinc wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
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
15-30mg daily
With meals
Zinc picolinate or zinc citrate
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
2-4 weeks
2-4 weeks
4-8 weeks
Immediate
The effects of antidepressants on cardiometabolic and other physiological parameters: a systematic review and network meta-analysis
Lancet (London, England) (2025) · Meta analysis · n=534
We found strong evidence that antidepressants differ markedly in their physiological effects, particularly for cardiometabolic parameters.
Spironolactone in patients on chronic haemodialysis at high risk of adverse cardiovascular outcomes (ALCHEMIST): a multicentre, double-blind, randomised, placebo-controlled trial and updated meta-analysis
Lancet (London, England) (2025) · Meta analysis · n=1442
In patients with kidney failure on haemodialysis and with high risk of adverse cardiovascular outcomes, spironolactone did not reduce the incidence of major cardiovascular events.
Potassium binders for chronic hyperkalaemia in people with chronic kidney disease
The Cochrane database of systematic reviews (2020) · Meta analysis · n=688
Patiromer or sodium zirconium cyclosilicate may make little or no difference to death (any cause) (4 studies, 688 participants: RR 0.69, 95% CI 0.11, 4.32; I2 = 0%; low certainty evidence) in CKD.
Efficacy of Zinc Supplementation in the Management of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=739
Zinc supplementation significantly reduced pain severity compared to placebo (Hedges's g = -1.541; 95% CI: -2.268 to -0.814; p < 0.001), representing a clinically meaningful reduction in pain.
Effects of Daily Zinc Alone or in Combination with Other Nutrient Supplements on the Risk of Malaria Parasitaemia: A Systematic Review and Meta-Analysis of Randomised Controlled Trials
Nutrients (2023) · Meta analysis · n=1339
The effect sizes, represented as risk ratios (RRs) with 95% confidence intervals (CIs), were standardised by transforming them into log RRs and then pooling them using a fixed-effects or random-effects model depending on the heterogeneity across studies.
Prevalence of Zinc Deficiency in Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis
Nutrients (2022) · Meta analysis · n=806
Pooled analyses by the IBD subgroup showed a total population of 1677 with CD, for an overall mean zinc deficiency prevalence of 54% and 95% confidence intervals (CI) ranging from 0.51 to 0.56, versus 41% (95%CI 0.38-0.45) in the UC population (n = 806).
Zinc has a higher evidence score (9/10 vs 9/10) and wins in 1 of 3 categories.
For speed up recovery, Zinc has a higher relevance score (70 vs 50).
No known interactions between Potassium and Zinc have been documented in our database. However, always consult a healthcare provider before combining supplements.