Potassium
minerals
Potassium is an essential mineral and electrolyte critical for maintaining healthy blood pressure, heart function, and muscle contractions. It works synergistically with sodium to regulate fluid balance and nerve signal transmission throughout the body. Adequate potassium intake is vital for cardiovascular health and overall physiological function.
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Benefits
Dosage
Typical Dose
2,600-3,400 mg daily
Upper Limit
4,700 mg daily for adults
Timing
Distributed throughout meals and day
Forms & Bioavailability
Potassium Citrate
High absorption; commonly used in supplements
Potassium Gluconate
Good absorption; gentle on stomach
Potassium Chloride
Well-absorbed; may cause stomach irritation
Dietary Sources
Optimal; found in bananas, spinach, sweet potatoes, avocados
Side Effects
Interactions
Research Summary
Extensive clinical evidence supports potassium's role in blood pressure regulation and cardiovascular disease prevention. Multiple large-scale studies, including the DASH diet research, demonstrate that adequate potassium intake significantly reduces hypertension and stroke risk. However, supplementation should be medically supervised, particularly for individuals with kidney disease or those taking medications affecting potassium levels.
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The Bottom Line on Potassium
Potassium is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports healthy blood pressure regulation and promotes cardiovascular health and heart function. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Potassium
See how Potassium can help with specific health goals: