Potassium is an essential mineral that is critical to many body functions, including nerve signaling, muscle contraction, and heartbeat and blood pressure regulation. It's also important for moving nutrients into cells and removing waste from them.
The average adult needs 4700 milligrams (mg) of potassium per day. However, 1600 to 2000 mg daily may be adequate for some. If you can't reach your recommended daily allowance of this nutrient from the foods you eat, a supplement can help make up the deficit.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Benefits of Potassium Supplements
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Some studies suggest that higher intakes of potassium may reduce the risk of diseases like high blood pressure and stroke, osteoporosis, kidney stones, and diabetes. Some of these claims are better supported by research than others.
Blood Pressure and Stroke
Because of potassium's relationship to sodium, which regulates fluid and plasma volume, some research has focused on its ability to lower blood pressure and stroke risk.
In an older but notable 2006 clinical trial, Dietary Approaches to Reduce Hypertension (DASH), published in the New England Journal of Medicine, researchers evaluated whether a diet rich in fruits, vegetables, low-fat dairy foods, and reduced saturated and total fat could lower blood pressure. It is frequently referred to as "the DASH diet," an eating pattern that is higher in potassium and lower in sodium.
Researchers fed participants a controlled diet for three weeks. Then, they randomized people into a standard American diet (control), a fruit and vegetable diet, or a combination diet (the DASH diet) for eight weeks.
Those on the DASH diet lowered their systolic blood pressure (pressure when blood is ejected into arteries) by an average of 5.5 mmHg and diastolic blood pressure (pressure in arteries between beats) by 3.0 mmHg.
More recently, a 2017 study evaluated the effect of potassium supplements on hypertension (high blood pressure).
The systematic review and meta-analysis found that potassium supplementation decreased systolic blood pressure by 4.48 mmHg and diastolic blood pressure by 2.96 mmHg.
In addition, a 2013 review evaluated whether increased potassium intake could affect heart disease risk factors and disease, including stroke.
Researchers looked at 22 randomized controlled trials and 11 cohort studies. In addition to reduced blood pressure, researchers found that increased potassium intake was associated with a lower risk of stroke, with higher intakes reducing stroke risk by 24%.
FDA-Approved Claim
The FDA has approved the following health claim relating to potassium: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
Bone Density
Since potassium is alkaline (meaning it neutralizes acids), some scientists have evaluated whether consumption of potassium-rich foods and supplements could reduce the net acid content in a person's diet and preserve calcium in bones.
However, research on this subject is mixed.
An older 2008 study measured the effects of potassium citrate supplementation and increased fruit and vegetable consumption in 276 postmenopausal people. It found that after two years of potassium citrate supplementation, bone turnover was not reduced, and there was no increase in bone mineral density.
By contrast, a more recent 2018 study evaluated whether potassium could decrease bone loss in women with osteopenia (low bone density).
The study included 310 postmenopausal participants and found that potassium citrate supplementation improved the beneficial effects of calcium and vitamin D in osteopenic women with a potassium deficit.
This study suggests that potassium’s ability to increase bone mineral density may rely on the intake of calcium and vitamin D, nutrients essential for bone health. However, more research is needed to confirm or disprove this relationship.
Kidney Stones
Abnormally high urinary calcium (hypercalciuria) increases the risk of developing kidney stones.
In addition, diets that are high in protein and low in potassium may contribute to increased stone formation. Therefore, some studies have examined whether potassium could reduce kidney stone risk.
In a 2016 study, researchers examined the relationship between protein and potassium intake in kidney stone formation.
They found that higher dietary potassium was associated with a statistically significant and considerable reduction in kidney stone risk in all groups. They also found that the type of protein consumed may affect kidney stone risk—specifically, plant-based protein reduced risk compared to animal protein.
In addition, a 2015 review evaluated the role of citrate salts (such as potassium citrate) in preventing and containing calcium-containing kidney stones.
In seven studies with 477 participants, researchers found that citrate significantly reduced stone size compared to placebo or no intervention. In addition, new stone formation was significantly lower in the citrate group than in the control group.
How to Prevent Kidney Stones: With or Without a Previous History
Blood Glucose and Diabetes
Since potassium is needed for insulin secretion from the pancreas, some research has focused on its relationship to glucose (blood sugar) levels and diabetes.
A 2015 study evaluated the impact of potassium on glucose levels in older adults. Researchers found a significant association between lower dietary potassium intake, reduced insulin sensitivity, and increases in insulin secretion.
Similarly, a 2016 clinical trial evaluated potassium levels with glucose and diabetes risk over eight years.
Researchers found that compared to those with higher serum potassium levels (≥4.5mmol/L), those with lower blood levels (<4.0mmol/L) had significantly higher fasting glucose.
In addition, researchers found an inverse association between serum and dietary potassium and diabetes risk.
The health benefits of potassium include blood pressure regulation, blood glucose management, and bone health. You can usually get enough of it from your diet, and potassium deficiency is rare.
Sources of Potassium
You can usually get enough potassium from your diet.And potassium deficiency is rare. However, you may need to take potassium supplements if you have:
- Malnutrition
- Potassium loss due to illness or certain medications (like diuretics)
- Gastrointestinal conditions that impact nutrient absorption
Because they can create side effects, potassium supplements should generally be taken under the guidance of your healthcare provider.
The optimal way to meet your potassium needs is to eat a variety of whole foods. That's because foods meet other nutritional needs and are usually absorbed better by the body.
Food Sources of Potassium
According to the USDA nutrition database, the following are foods high in potassium:
| Foods High in Potassium | ||
|---|---|---|
| Food Item | Serving | Potassium (milligrams) |
| Acorn squash, cooked | 1 cup | 896 mg |
| Apple with skin | 1 medium | 195 mg |
| Artichoke hearts, cooked | 1 cup | 480 mg |
| Avocado | 1/4 | 172 mg |
| Banana | 1 medium | 430 mg |
| Beets, cooked | 1 cup | 518 mg |
| Broccoli, cooked | 1 cup | 457 mg |
| Brussel sprouts | 10 each | 666 mg |
| Beans (avg. of varieties), cooked | 1 cup | 690 mg |
| Cantaloupe, cubed | 1 cup | 427 mg |
| Carrots, chopped | 1 cup | 410 mg |
| Cherries, pitted | 1 cup | 342 mg |
| Milk, low-fat | 1 cup | 350-380 mg |
| Mushrooms, whole | 1 cup | 305 mg |
| Orange | 1 small | 238 mg |
| Peas | 1 cup | 354 mg |
| Peppers, chopped | 1 cup | 314 mg |
| Parsley, chopped | 1 cup | 332 mg |
| Potato with skin | 1 medium | 930 mg |
| Quinoa, cooked | 1 cup | 318 mg |
| Salmon, cooked | 6 ounces | 730 mg |
| Spinach, cooked | 1 cup | 839 mg |
| Sweet potato, baked | 1 cup | 664 mg |
| Tomatoes, chopped | 1 cup | 430 mg |
| Watermelon, diced | 1 cup | 170 mg |
| Yogurt | 1 cup | 625 mg |
Fruits high in potassium include bananas, oranges, avocados, cantaloupe, and kiwifruit. And don't overlook dried fruit. One cup of dried apricots, for example, contains about 1,500 milligrams of potassium.
If finding fresh food is challenging, know that frozen vegetables and fruits can be just as high in nutrients as they're preserved at peak freshness.
To preserve the potassium in your cooked food, try to avoid using very high heat.
Some processed and packaged foods contain added potassium salts or naturally occurring potassium (such as dried beans and whole grains).
Be mindful of the labels if you need to monitor your potassium intake. Most ingredient labels will list "potassium chloride" as an additive.
Supplements are another option when you cannot meet potassium needs with adequate food intake.
Potassium Supplements
Potassium supplements come in capsules, tablets, liquid, and powder. Common potassium supplements include:
- Potassium chloride
- Potassium citrate
- Potassium phosphate
- Potassium aspartate
- Potassium bicarbonate
- Potassium gluconate
Research has shown that none of these forms is better than another. You may also find added potassium in products such as Emergen C (a powdered drink).
Most OTC potassium supplements and multivitamin-mineral supplements provide no more than about 99 mg of potassium per serving (which is a small percentage of the recommended intake).
In the past, the FDA ruled that some oral drug products that contain potassium chloride and provide more than 99 mg of potassium are not safe because they have been associated with small bowel lesions. As a result, the FDA requires a warning label about the potential for these lesions on some potassium salts that exceed 99 mg.
Read the labels of potassium products carefully, especially if you're at risk for hyperkalemia. Also, if you are vegan or have allergies, read labels carefully for vegan or allergen-free products.
Potassium Deficiency
Some people may develop a potassium deficiency when:
- Potassium intake over time is lower than recommended.
- They have a specific risk factor for lower-than-normal levels.
- They cannot digest or absorb potassium (e.g., with inflammatory bowel disease).
What Causes a Potassium Deficiency?
Intakes that are less than the recommended amounts may result in potassium deficiency. When intakes are lower than your body needs, it can lead to health complications, including increased blood pressure and the risk of developing kidney stones.
In addition to low dietary intakes, some other things may contribute to potassium deficiency, including:
- Diarrhea
- Vomiting
- Diuretic use
- Laxative overuse
- Pica (eating non-nutritive substances, like clay)
- Heavy sweating
- Dialysis (a medical procedure to cycle blood when kidneys can not)
- Inflammatory bowel disease (IBD)
How Do I Know if I Have a Potassium Deficiency?
You may not even know if you have a mild potassium deficiency. However, more severe deficiency can result in hypokalemia. Mild hypokalemia may produce symptoms such as:
- Constipation
- Fatigue
- Muscle weakness
- Malaise (overall feeling unwell)
More serious hypokalemia may produce the following symptoms:
- Polyuria (excessive urination)
- Encephalopathy (disease affecting brain function) in people with kidney disease
- Glucose intolerance
- Muscular paralysis
- Poor respiration
- Cardiac arrhythmias (irregular heartbeat)
Severe hypokalemia is life-threatening due to its effect on the heart and breathing. Fortunately, severe cases rarely occur because of inadequate potassium intake alone. However, if you notice any of these symptoms, it's best to have them evaluated.
1:50
An Overview of Hyperkalemia
What Are the Side Effects of Potassium?
Your provider may recommend you take potassium for deficiency or to lower your risk of some health conditions, like kidney stones. However, consuming a supplement like potassium may have potential side effects. These side effects may be common or severe.
If you're increasing your intake of fruits and vegetables, you will be increasing your intake of potassium and fiber. When increasing fiber,it's essential to do so slowly and gradually to prevent gas and bloating. In addition, make sure to drink adequate amounts of fluids. Inadequate fluid intake can result in constipation.
Common Side Effects
Common side effects of potassium supplementation include:
- Diarrhea
- Nausea
- Stomach pain or discomfort or mild gas
- Vomiting
Severe Side Effects
More rarely, potassium supplements can result in severe side effects. These most often occur in people who have high intakes and impaired kidney function or who take certain medications like ACE inhibitors and potassium-sparing diuretics.
Severe side effects include:
- Confusion
- Cold, pale, or gray skin
- Stomach pain or bulging
- Black stools
- Numbness or tingling in the hands, feet, or lips
- Unexplained anxiety
- Unusual tiredness or weakness
- Weakness or heaviness in the legs
Call your healthcare provider immediately if you experience severe side effects.
Precautions
People with certain health conditions or taking some medications are at greater risk of severe side effects and drug interactions from potassium. This includes individuals with abnormal kidney function and those on potassium-sparing medications or ACE inhibitors, typically used for treating high blood pressure. A complete list of medication interactions is included below.
Dosage: How Much Potassium Per Day
Always speak with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.
Age, sex, and pregnancy status determine how much potassium you should have per day. The National Academies of Sciences, Engineering, and Medicine (NASEM) recommends the following adequate intakes (AIs) for potassium:
| Potassium Adequate Intake | ||||
|---|---|---|---|---|
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 400 mg | 400 mg | ||
| 7 to 12 months | 860 mg | 860 mg | ||
| 1 to 3 years | 2,000 mg | 2,000 mg | ||
| 4 to 8 years | 2,300 mg | 2,300 mg | ||
| 9 to 13 years | 2,500 mg | 2,300 mg | ||
| 14 to 18 years | 3,000 mg | 2,300 mg | 2,600 mg | 2,500 mg |
| 19 to 50 years | 3,400 mg | 2,600 mg | 2,900 mg | 2,800 mg |
| 51 + years | 3,400 mg | 2,600 mg | ||
What Happens if I Take Too Much Potassium?
To avoid toxicity, be aware of the appropriate dosage noted above. NASEM has not established an upper limit for potassium. However, people with impaired urinary potassium excretion due to health conditions like kidney disease or certain medications should be aware of potassium supplementation's potential toxicity.
If you fall into these categories and consume more potassium than your healthcare provider recommends, you may want to seek medical attention.In addition, if you notice any of the severe side effects (above), seek emergency medical care.
Interactions
Some medications can interact with potassium supplements. These include:
- ACE inhibitors
- Angiotensin receptor blockers (ARBs)
- Potassium-sparing diuretics, such as Midamor (amiloride) and Aldactone (spironolactone)
- Loop diuretics, such as Lasix (furosemide) and Bumex (bumetanide)
- Thiazide diuretics, such as Diuril (chlorothiazide) and Zaroxolyn (metolazone)
These medications can impact potassium in dangerous ways. Therefore, experts recommend monitoring potassium levels in people who take these drugs.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients are included and in what amounts. In addition, please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
Summary
Potassium is a mineral that supports many body functions, including the heart and blood vessels, nerves, and muscles. There is evidence that potassium may reduce the risk of high blood pressure, stroke, diabetes, and kidney stones.
People with kidney disease are at risk of potassium toxicity because their kidneys may not filter out potassium adequately. Therefore, they should not take potassium supplements unless directed by a healthcare provider. In addition, certain medications, including ACE inhibitors, diuretics, and some others, may pose a risk. Talk to a healthcare provider before taking any supplement, including potassium.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health (NIH): Office of Dietary Supplements. Potassium.
Champagne CM. Dietary interventions on blood pressure: the Dietary Approaches to Stop Hypertension (DASH) trials.Nutr Rev. 2006;64(2 Pt 2):S53-S56. doi:10.1111/j.1753-4887.2006.tb00234.x
Filippini T, Violi F, D'Amico R, Vinceti M. The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis.Int J Cardiol. 2017;230:127-135. doi:10.1016/j.ijcard.2016.12.048
Aburto NJ, Hanson S, Gutierrez H, et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.BMJ. 2013;346:f1378. doi:10.1136/bmj.f1378
U.S. Food and Drug Administration.Food Labeling: Revision of the Nutrition and Supplement Facts Labels.
Macdonald H, Black A, Aucott L, et al. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: A randomized controlled trial.The American Journal of Clinical Nutrition. 2008;88(2):465–474,doi:10.1093/ajcn/88.2.465
Granchi D, Caudarella R, Ripamonti C, et al. Potassium citrate supplementation decreases the biochemical markers of bone loss in a group of osteopenic women: The results of a randomized, double-blind, placebo-controlled pilot study.Nutrients. 2018; 10(9):1293. doi:10.3390/nu10091293.
Ferraro P, Mandel E, Curhan G, Gambaro G, Taylor E. Dietary protein and potassium,diet–dependent net acid load, and risk of incident kidney stones. Clinical Journal of the American Society of Nephrology. 2016:11(10);1834-1844. doi:10.2215/CJN.01520216.
Phillips R, Hanchanale VS, Myatt A, et al. Citrate salts for preventing and treating calcium containing kidney stones in adults.Cochrane Database Syst Rev. 2015;(10):CD010057. doi:10.1002/14651858.CD010057.pub2
Chatterjee R, Biggs ML, de Boer IH, et al. Potassium and glucose measures in older adults: the Cardiovascular Health Study.J Gerontol A Biol Sci Med Sci. 2015;70(2):255-261. doi:10.1093/gerona/glu071
Chatterjee R, Zelnick L, Mukamal KJ, et al. Potassium measures and their associations with glucose and diabetes risk: The multi-ethnic study of atherosclerosis (MESA).PLoS One. 2016;11(6):e0157252. doi:10.1371/journal.pone.0157252
National Institutes of Health. Office of Dietary Supplements. Potassium: Fact sheet for health professionals.
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National Institute of Diabetes and Digestive and Kidney Diseases. Eating, diet & nutrition for constipation.
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Additional Reading
Aburto N, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio F. Effect of increased potassium intake on cardiovascular risk factors and disease: Systematic review and meta-analyses. BMJ.2013 Apr 3;346:f1378. doi:10.1136/bmj.f1378.
Linus Pauling Institute. Oregon State University. Potassium.
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By Barbie Cervoni, RD
Cervoni is a New York-based registered dietitian and certified diabetes care and education specialist.
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