Potassium

A major electrolyte. It counterbalances sodium, and a higher potassium-to-sodium ratio supports healthy blood pressure. The body tightly regulates blood potassium, and the kidneys handle excretion — which is why supplemental dosing is limited.¹

Blood pressure: meta-analyses show potassium supplementation lowers systolic BP by roughly 5–7 mmHg and diastolic by ~3 mmHg, with the strongest effect in people with high sodium intake, hypertension, or low baseline potassium.¹²

Electrolyte balance: prevents/treats low blood potassium (hypokalemia).³

US over-the-counter supplements are limited to 99 mg per serving by the FDA. Trials used much higher doses (e.g. ~1,200–4,700 mg/day), but those are medically supervised. For blood pressure, dietary guidance is ~3,500–5,000 mg/day from food. Supplemental potassium beyond OTC limits should be medically supervised.¹³

Oral, as tablets, capsules, or effervescent/powder formulations; also obtained from food.

Store at room temperature, away from heat, light, and moisture.

Important: high potassium can be dangerous for people with kidney disease or those taking ACE inhibitors, ARBs, or potassium-sparing diuretics (risk of hyperkalemia). Anyone on BP medication or with reduced kidney function should consult a provider before supplementing.