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Potassium (K)
Primary intracellular electrolyte that regulates blood pressure, nerve transmission, and muscle contraction — works in balance with sodium.
What the evidence says
Potassium helped in about half (6/10) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 2013–2026 with a typical study size of 1,430 participants.
Based on 24 studies · 13 meta-analyses · 8 RCTs · 340,345 total participants
Confidence
HighWhat the studies found
By outcome
Potassium has an evidence score of 9/10 — very strong evidence based on 83 indexed studies, including 27 meta-analyses. Primary intracellular electrolyte that regulates blood pressure, nerve transmission, and muscle contraction — works in balance with sodium.
The commonly studied dose of Potassium is 99-500mg daily from supplements (food provides more). Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take Potassium is with meals. Take it with food. Potassium supplementation with meals reduces the GI irritation and nausea that concentrated potassium salts can cause.
Zinc
Likely helpsInvolved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.
Boron
Likely helpsTrace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Potassium is the primary intracellular cation and one of the most important electrolytes in the body. It's essential for maintaining proper fluid balance, nerve transmission, muscle contraction, and blood pressure regulation. Most people don't get enough potassium from diet alone. Higher potassium intake is strongly associated with lower blood pressure and reduced stroke risk. Works in balance with sodium.
Promotes sodium excretion and vasodilation
Essential for muscle contraction
Required for nerve impulse transmission
How Potassium works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
99-500mg daily from supplements (food provides more)
Loading: Not required; get most from food
Take with food
| Form | Type |
|---|---|
| 💊Potassium Citrate or Potassium Gluconate | Recommended |
| 💊Potassium Chloride | Alternative |
| 💊Potassium Bicarbonate | Alternative |
Citrate is well-tolerated and may benefit bone health. Chloride is used for deficiency. Most supplements are limited to 99mg.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Supplements are limited to 99mg per pill by FDA. Most potassium should come from food (bananas, potatoes, leafy greens).
You can get potassium from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
925 mg per piece
1 medium baked potato with skin. Beats a banana (~420 mg) handily.
420 mg per piece
1 medium banana. The famous one — but not actually the densest source.
Dose-response data unavailable. The current published research for Potassium does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Significant reduction in blood pressure
Fewer muscle cramps and better function
Reduced risk of stroke
Too much can be dangerous
AVOID supplementation; potassium can accumulate to dangerous levels
May need more due to sweat losses; replenish during exercise
Can increase potassium levels; monitor closely
Risk of dangerous hyperkalemia; avoid combination — may affect electrolyte balance or enhance fluid loss — may affect electrolyte balance or enhance fluid loss
May increase potassium retention
Risk of dangerous hyperkalemia
Risk of dangerous hyperkalemia
DANGEROUS hyperkalemia, cardiac arrhythmias
Risk of dangerous hyperkalemia, cardiac arrhythmias
Life-threatening hyperkalemia risk
Dangerous hyperkalemia, cardiac arrest risk
Life-threatening hyperkalemia
Complex interaction - both deficiency and excess dangerous
Counteracts therapeutic effect of potassium removal
Tip: Take with food; use slow-release forms
Tip: Monitor if on medications that raise potassium; avoid with kidney disease
Potassium is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are GI upset, hyperkalemia. Use caution if any of these apply to you: Kidney disease; Hyperkalemia; Use of potassium-sparing diuretics.
Magnesium
Probably helpsSupports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
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