Potassium
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
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.
Potassium citrate used for kidney stone prevention (alkalinizes urine). But DANGEROUS in CKD — hyperkalemia risk. Must be context-appropriate.
Potassium on Amazon
*Link is just for your convenience - we do not make any fees
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.
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.