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Potassium

Potassium (various forms)
Also known as: Potassium citrate, Potassium chloride
Vitamin & Mineral

Content by: OpenSupplement Editorial Team  |  Medical review: pending  |  Last updated: April 13, 2026

Evidence ★★★★☆4/5
Best for
HeartKidney
Typical doseIncrease dietary potassium; supplement 99 mg/dose
SafetyWorth noting
Onset2–4 weeks
Cost$5-10/mo
References4 studies cited

TL;DR

  • Essential electrolyte that balances sodium and controls blood pressure

  • High evidence for reducing blood pressure and stroke risk

  • Foundational for nerve signaling and muscle contraction

  • Must be used with extreme caution in supplement form (kidney risk)

  • Very cheap; best obtained from food

  • Cost: ~$5-10/month

  • Best for: High blood pressure, sodium balance

What it is

Potassium is the 'counterweight' to salt (sodium). Most people eat too much salt and not enough potassium. This imbalance causes the body to hold onto water, which drives up blood pressure. Restoring potassium levels allows the kidneys to flush out excess salt and relax the blood vessels.

What the research says

Heart diseaseRelevance: High
Evidence
4/5
Onset speed
3/5
Typical dose: Increase dietary potassium; supplement 99 mg/dose

Potassium is a 'stroke preventer.' Evidence. Increasing potassium intake is one of the most effective ways to lower blood pressure. A 2013 review found that high potassium intake was associated with a 24% lower risk of stroke. [1][2][4]

Kidney diseaseRelevance: Moderate
Evidence
3/5
Onset speed
2/5
Typical dose: Context-dependent

Potassium citrate prevents kidney stones by alkalinizing urine [ref3], but potassium is dangerous in chronic kidney disease due to hyperkalemia risk [ref2]. Context matters enormously — therapeutic for stone prevention but potentially lethal in CKD. [3]

DISCLAIMER: The information on this page is for educational purposes only and has not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before using any dietary supplement, especially if you are pregnant, nursing, taking medication, or have a medical condition.

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Potassium on Amazon

$5-10/mo (estimated)
See on Amazon →

Safety

High risk for some. Warning: If you have kidney disease or take certain blood pressure meds (ACE inhibitors/ARBs), you MUST not supplement with potassium without a doctor. Excess potassium (Hyperkalemia) can cause the heart to stop. Supplements are legally capped at 99mg per pill for this reason.

Interactions

  • ACE Inhibitors/ARBs: (e.g., Lisinopril, Losartan) - Significant risk of dangerously high potassium.
  • Potassium-Sparing Diuretics: (e.g., Spironolactone) - Major interaction.

Dosing

Standard Dose: Best obtained by eating more potatoes, bananas, and avocados. If supplementing, stick to 99-300 mg via Potassium Gluconate or Potrate and never 'mega-dose' pills.

Cost

Very cheap. $5-10 per month.

The bottom line

Potassium is a life-saver for blood pressure, but it's a 'food-first' mineral. Only use supplements at low doses unless directed by a physician.

References

  1. Meta-analysisHeart diseasePubMed →
  2. NIH Fact SheetHeart diseaseKidney diseaseSource →
  3. RCTKidney diseasePubMed →
  4. ReviewHeart disease

Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.

This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.